Posts from the ‘Informational’ Category

FOOD FACTS FOR MILLENNIALS

Now, well into our second year of social distancing, but with relaxing restrictions, it’s wonderful to think about gathering again for those occasions associated with spring, which mean so much, graduations, weddings, even Memorial Day. However, chances are we will still have to cope with limitations and for some family and friends, unsure how far to plan ahead, digital gifting is the best option.

The simplest digital gift is a book. A book is always a great gift, because it’s personalized without being personal, and digital is a great substitute for a material gift whether or not it’s presented in person. Food Facts for Millennials is a perfect gift selection for those planning to start out on their own.

For the graduate, newlywed or anyone opening a new page and setting up housekeeping, organizing the kitchen and food supply can be a problem with a major time impact on a busy schedule. The supermarket can be a scary place, wondering what to choose, how to use it, how much to buy, which brand is the right one for you and the prospect of ‘register shock’ or worse budget deficit looming over your head. This book will help you calculate your needs before you start to market, and go with you on your cell to answer your questions while shopping. It makes food preparation in general, easier and fun for both newbies and old hands.

Even though I had years of experience in managing a home, I was terrified when I opened my chef service. I had to satisfy my clients, virtual strangers, to make my business work. The largest group of customers seeking a chef service consists of working parents who want to maintain a traditional lifestyle. The second largest are people dealing with special diets due to allergies or medical restrictions. My first few clients were in the second group.

Having relatives with regimented diets, I knew the chief ‘red flags’ are easily isolated and examined in the baking category, dairy products, sugar and recently flour, so I began making notes on substitutions, new items from ethnic cuisines and product options for reference. When my paper pad became bothersome to carry, I switched to digital notes. Showing them to a friend, her newlywed daughter asked for a copy, which led to Baking Basics and Options, and then she added a request, with prices rising, for a book on meats to find optional cuts. That resulted in books on poultry and seafood.

One day at the gym, I heard a woman explaining a new low-carb diet which banned all white foods, including onions, because they are high in carbohydrates. I realized that poor carbs were still getting a ‘dirty rap’ and wrote another book explaining that carbs are the body’s fuel and all foods have them, with the exception of oils and some shellfish. It’s understanding that there are two types of carbohydrates, simple and complex, which function differently, that separates the ‘good carbs’ from the ‘bad’ ones and should determine our choice in consuming them.

By now I had five books on my web site and Kindle, and it seemed natural to write a sixth on sauces and gravies, tying them all together as they do foods on a plate, especially with the current popularity of pan sauces and/or gravies. First, there is a difference between the two. Second, like carbs, there is a general misunderstanding about them. They do not all have a high fat content, that depends on the base and the ingredients used. A ROUX base begins with melted butter, and then the thickening agent and liquid are added. A SLURRY base consists of the thickening agent dissolved in a bit of fluid, then stirred into the main liquid, which could be a skimmed broth or juice. The book also examines the five Mother sauces of classic French cuisine and the derivation of their ‘offspring’ for three generations as well as listing the different grades of sauces, gravies and soups.

Although the six books are available separately on the site’s Bookshelf and Kindle, I decided they would be more convenient for quick reference gathered in one volume. I called the book Food Facts for Millennials, obviously because it’s about food facts and for Millennials partly because they are the ones now starting out on their own and partly because they are true ‘foodies’. They want high quality, fresh ingredients and are willing to pay more for less to have them. They’re interested in exploring different cuisines, creating new taste experiences and maintaining nutritional balance.

However, the book is a handy reference guide even for us old hands in the kitchen, who need to check facts now and then. It’s even available in mobi, so you can take it to market with you on your phone.

Here is a list of the six digital books, with a summary of the contents of each and prices as listed on this blog and kindle.

1) BAKING BASICS AND OPTIONS

Have you ever been confronted by a baking recipe and wondered which product to choose? Ever needed to cook for people with allergies to gluten, wheat, eggs or perhaps are diabetic or have another medical condition? Maybe you wanted to bake something to please a guest from another culture, or just felt like trying a recipe from another cuisine. This book answers any questions about regular ingredients used in baking, helps you understand unfamiliar ones and choose the right options if necessary. It also offers various uses for different ingredients and suggests ways to use the remainder of any exotic ones you may buy for a special purpose before expiration. ($2.99)

2) THE POULTRY PLACE

This book discusses modern changes in breeding methods; why we’re assured of tender birds and the “stewing” chicken and capon are obsolete. It explains the differences in terms between generic, brand-name birds as found in the supermarket, free-range and organically raised. There is complete information ion Salmonella and how to avoid it. This advice extends to a section on the safe handling and use of eggs, and another section on reasons to clean and brine all poultry. There are detailed instructions on preparing all types of birds for cooking. Listed are descriptions of all domestic fowl and the most universal of game birds, along with several recipes for each. Also included are time and temperature charts for general knowledge and detailed instructions for carving and serving each type of bird. Nothing is left to chance. ($3.99)

3) SAVVY SAUCES and GRAVIES

This book is a “Cliff Notes” on sauces and gravies. It starts by defining the differences between the two and goes on to explain the various ways to thicken them for serving, examining the different ingredients that can be used and giving recipes and directions to do so . It describes the different types of gravy and gives directions on how to make each from scratch as well as shortcuts. Outlined are ALL the different types of sauces and their uses from salads to meats to desserts and gives step-by-step advice on how to make and use each. Special attention is given to the 5 Classic French “Mother” sauces—the ones found on menus not in packages. Each is described in detail and instructions given for making and using them, as well as for the many varied second and third generation sauces they inspire.

As the way sauces evolve is explained, it becomes clear they can be adapted to fit dietary requirements, be they medical, religious or cosmetic. This leads to explaining how simple it is to create shortcuts for the inexperienced or rushed as well as how easy it is to individualize them. Recipes illustrating the different types and applications of sauces are included along the way and tips to DIY sauces at will. ($3.99)

4) HOW TO CONTROL CARBOHYDRATES – SO THEY DON’T GO TO WAIST

Take the “Black Hat” off carbohydrates and learn how to use them to your advantage. In this book you will learn the difference between simple and complex carbohydrates, how each works and why complex ones are so important to a healthy diet. You will see that it’s virtually impossible to cut carbs out of your diet completely, because they exist to some degree in almost all foods. The trick in avoiding the damage they can do to your waistline is in knowing which ones, and how many you need daily. The major source groups are explained in detail and broken down into types as are the “hidden” groups so often overlooked. It’s important to know which is which and how to combine them to your advantage. For example, a baked potato with sour cream constitutes a balanced meal, do you know why? There are cooking tips and some suggestions for uses and recipes included as well. ($2.99)

5) ALL ABOUT SEAFOOD

As seafood becomes increasingly valued as a healthy food source, and thanks to the growth of aqua farming and improved transport, ever more varieties are available to and being consumed by an increasing number of people. Questions naturally arise concerning the buying, prepping, storing and cooking of the different types of seafood and actually as to the types and classifications of the items themselves. This book addresses many of those questions by explaining the general rules for safe handling fish and other forms of seafood; cleaning, skinning, shelling or shucking; proper storage until cooking. There are definitions of each classification of seafood in general and descriptions of the members of each category and specifically of the species within each one listed. There are guidelines as to proportions to buy and suggestions as to substitutions within species. Included is also a section on the serving of canned fish. ($2.99)

6) THE MEAT STOP

Years ago the family neighborhood butcher knew the customers’ preferences and often anticipated their needs. Now we’re on our own and have to be a lot better informed as to what we’re buying in every way. Anyone who has peered into the supermarket meat counters realize there are decisions to be made over and above which meat to choose. We have to know the cut or cuts to use for the dishes we plan, how to pick the right one and which is the best buy. We need to judge color, grain, fat dispersion, often bone mass and general appearance. Moreover, we have to know what to substitute if we can’t find what we want. For this we have to know how to prepare and cook different cuts, even different meats. This book contains charts on beef, pork, lamb and veal advising which cuts are more tender, which are tougher, which are fattier and why. Then there are additional charts telling how to cook, carve and serve them. The book is a great guide to learning about meats and a great kitchen aid. ($3.99)

FOOD FACTS FOR MILLENNIALS – The collection ($ 17.94) in both epub and mobi.
A collection of all 6 books for handy reference.

DIPS FOR SPRING 2021

Of the spring holidays in the U.S. only Easter and Passover are internationally observed. The others are national and of relatively recent origin, mid 19th and 20th century. Unburdened by traditions, we’re free to personalize those celebrations, make them as casual or low-key as we please. With the weather improving each week as summer nears, that often results in gatherings being held or shifting outdoors. This is especially true as we emerge from social distancing restrictions. For over a year, we’ve been conditioned to feel safer outside.
Casual parties and small family get-togethers are accepting of impromptu moves and they should be anticipated when planning the food for these gatherings. Easily served, temperature stable dishes are a good solution. It’s even better if the recipes are simple and the ingredients pantry accessible but it’s the very best if any leftovers can be used in other ways.
Enter the dip, spread, pate, by any name this form of appetizer is the answer to the menu problem for smaller spring parties. Depending on their base, they can stand heat for hours, be made from stocked pantry supplies in desired quantity as needed and later serve as either the flavoring condiment or filling in sandwiches. Moreover, there’s such variation in the recipes, that several can be served at the same affair and not seem boring.
Though dips are communally presented, the proper sized and type dipper is especially important now to maintain social distancing precautions. The proper one-bite sized dipper not just discourages double-dipping, but prevents it. Presenting the dip with a spoon or spreading knife also prevents cross-contamination. Such simple options are real safety measures.
The following recipes fill all the requirements. The first two are bean based, the second two vegetable. Then there’s a selection of cheese based recipes that are heat tolerant and contain no ingredients which cause them to spoil. Finally, there are two cooked dips which, obviously aren’t affected by the temperature. So welcome spring with good taste.
After the recipes, I’ve added some recommendations for dippers. Aside from having a potato chip break off in the dip, nothing irks me more than to sample a dip and be left with a large piece of dipper. Double dipping isn’t an option, especially now. I don’t need the extra carbs of an oversized chip and I usually discard it somewhere. If I’m the hostess, I realize that half my dipper supply ends up in the trash. In addition to selecting one-bite sized dippers and providing spreaders, even a butter knife with the dip, there are other simple solutions needing only a bit of effort because the answer is providing smaller dippers. See them after the recipes.
RECIPES
Bean Based Dips: The best known of these is garbanzo based Hummus. The recipe is all over the web, and the product is available in every market, both ready in tubs and in mixes. So I’ll only add a few tips on making the commercial appear home-made. To10-12oz. of dip, add ¼ cup chopped mint leaves and a few drops fresh lemon juice to taste. Stir in don’t blend. It’s the contrast in tastes that is interesting.
Cannellini Bean Dip: serves 4-6 From Three and Four ingredients by Jenny White and Joanna Farrow
(2) 14 oz. cans cannellini beans rinsed and well drained
2 oz. grated cheddar cheese
2 Tbs. chopped fresh parsley
3 Tbs. olive oil
Salt and pepper to taste
Blend beans into a chunky paste. Stir in the other ingredients and chill well. Serve with a swirl of oil on top and fresh parsley.
Buttered Nut and Lentil Dip: Serves 4-6-From Practical Party Food by Parragon Publishing
4 Tbs. butter
½ cup dried lentils
1 small onion chopped
1 ¼ cups vegetable broth
¾ cups blanched almonds
½ cup pine nuts
½ tsp. EACH cumin, coriander and ginger
1 Tbs. chopped fresh cilantro- for garnish
Sauté the nuts in ½ the butter until golden remove from pan and set aside. Saute the onion in the rest of the butter until golden, add the broth and lentils and bring to a boil, then lower heat and cook for about 30 min. until beans are soft. Blend beans, onion, broth, nuts and spices until smooth. Chill and serve garnished with cilantro.
Vegetable Based:
Artichoke and Cumin Dip: serves 4-6- From Three and Four ingredients by Jenny White and Joanna Farrow
(2) 14 oz. cans artichoke hearts-drained
2 garlic cloves
½ tsp. cumin
Olive oil as needed
Salt and pepper
Blend all ingredients with enough oil to make a smooth consistency. Serve chilled
Smoked Fish and Potato Dip: Serves 4—From Quick and Easy by Parragon Publishing
1 lb. starchy potatoes-peeled boiled and mashed
10-12 oz. smoked fish- skinned and boned, flesh flaked-see note*
3 oz. white grapes-microwaved, covered for 1 min.in 1 Tbs. water then drained
2 Tbs. EACH sour cream and lemon juice
1 Tbs. EACH capers, chopped dill pickle and chopped fresh dill OR1/2 tsp. dried +to garnish
Salt and pepper to taste
Blend the flaked fish meat and potatoes until smooth, add the sour cream, lemon juice and grapes and pulse to incorporate. Stir in the other ingredients. Chill for 2 hrs. to meld flavor.
*Whiting or Mackerel available whole in the Deli counter of most supermarkets.
Cheese Based
Sundried Tomato Pate: Serves 6-8—From Tea Time Journeys by Gail Greco
½ cup oil packed sundried tomatoes-drained, save oil for another use.
8 oz. cream cheese
¼ cup butter
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¼ cup butter
¼ tsp. EACH dried oregano and basil
½ tsp. rosemary
Blend everything until smooth. Chill at least 6 hrs. before serving.
Marinated Feta with Lemon and Oregano: Serves 4-6- From Three and Four ingredients by Jenny White and Joanna Farrow
7 oz. Greek feta cheese
¼ cup oregano leaves
1 lemon in wedges
1cup extra virgin olive oil
Drain and dry the feta and cut it in chunks. Marinate in the oil, oregano and lemon wedges covered and chilled for at least 4 hrs. (the longer the better.)
Basic Dips: Each serves 8-10
To 8 oz. cream cheese, 12 oz. sour cream, salt and pepper add:
1) 2 Tbs. dill and 1Tbs. grated onion
2) 1 ½ oz. onion soup mix and 2 Tbs. chopped chives
3) 6 oz. salsa and ¼ cup EACH chopped cilantro and chopped black olives
4) 1 mashed garlic clove, 3 scallions-white part only-sliced thin and 3 Tbs. finely chopped mixed, fresh herbs
For each recipe, blend ingredients and chill well to let flavors meld before serving.
Cooked Dips
Caponata: Serves 8-10-From the Everything low-Carb Cookbook by Patricia M. Butkus
½ cup olive oil
6 medium zucchini in ½ inch slices
1 red bell pepper in medium dice
6 cloves chopped garlic
2 cups diced tomatoes
½ cup tomato paste
¼ cup capers-drained
¼ cup balsamic vinegar
½ cup chopped toasted walnuts
Salt and pepper to taste
Saute the zucchini in the oil until golden on both sides about 5min. over medium heat. Add the other ingredients, except the nuts, and simmer for 15 min. stirring often to prevent sticking. Season to taste and chill covered in a glass or ceramic container overnight. Serve at room temperature garnished with the nuts.
Chorizo and Garbanzo Tapas: Serves 4-6 –From Special Occasions by Parragon Publishing
9 oz. chorizo sausage
½ cup olive oil
(1) 14 oz. can garbanzo beans rinsed and drained
Salt and pepper
Fresh oregano to garnish
Whisk 6 Tbs. of oil. salt, pepper and the vinegar to taste in a non-metal bowl. Cut the sausage in ¼ inch slices and cut the slices crosswise. Sauté the onion in 2 tbs. oil until soft, add the sausage and cook 3 min. more until done. Drain on towels and stir into the marinade with the beans. Allow to cool completely, and chill, covered if not serving at once. Serve at room temperature garnished with oregano.
Dipper Ideas:
1) Roll slices of packaged bread, whichever kind compliments the dip it accompanies, very thin and cut in 4 pieces-triangles, squares or slices. Toast on both sides in the oven and allow to sit out to dry and crisp before serving.
2) Spread an 8 inch tortilla, corn or flour lightly with oil and sprinkle with seasoning or herb of choice. Cut a 4 inch circle out of the center and divide into wedges. Cut the outside rings in 1 inch intervals. Bake in a 350 deg. oven for 10 min. or until dry and crisp. Cool completely.
3) Do the same with pitas, opening each into 2 rounds and dividing each round into 8 wedges
4) Buy grissini, the very thin bread sticks. They snap into 2 inch pieces cleanly and appear a culinary choice rather than an economy measure.
5) Make your own bread sticks. Buy frozen bread dough. You probably won’t need more than 1 loaf per event but working with 1 loaf at a time, divide it in 3 and roll each piece in a 16 inch rope. Cover and allow to rise. Cut that into 1 inch segments and roll each to 6 inches. Lightly brush it with oil, milk or egg white and roll in seeds or sprinkle with kosher salt. Divide into (3) 2 inch pieces and place on a parchment lined baking sheet. When all are done, bake at 450 deg. for15 min. until crisp and golden.
6) Bite sized cut vegetables are always an option, especially in spring. In addition to the usual selection, try pieces of bell pepper, zucchini or beet slices, scallion cuts, blanched snow peas, or pieces of fruit or berries on toothpicks-grapes are good. (Have a saucer for used toothpicks handy.)
Store all of these items in an air tight container.

EARLY SPRING VEGETABLES

Last week, I discussed our natural preference for lighter foods as spring arrives. One of the first things we look forward to are fresh vegetables but Nature doesn’t always run by our calendar. If winter lingers or more often if the holidays fall early, fresh produce isn’t available for special menus. That used to be a problem but, now, with air transport and flash freezing, most vegetables are in stores all year. Perhaps they’re not as young and tender as locally grown, but the taste and spirit of the season is still conveyed.

Over the years I’ve written many posts on different aspects and varieties of spring vegetables. You can check them out at these links  April 12, 2012,    April 19, 2013, April 21, 2014, May 17, 2014, April 9, 2015,  April 23, 2015,    March 31, 2016, April 6, 2016 , April 20, 2017,  March 15, 2018,   April 2, 2020 and  March 11,2021. 

Two tips on dealing with fresh or frozen vegetables at any season; first, they can always be made a bit special by preparing them in 2 quick ways. One to glaze them; boil or steam them to crisp tender, then sauté them with butter (about 1 Tbs. per pound) and appropriate seasonings until well coated and shiny. See carrots below. Two: braise them by immersing them in a flavored liquid, covering the dish and slow baking until vegetables are tender. See leeks below.

Second tip: adding herbs is the easiest way to flavor vegetables, especially in spring when herbs sre themselves, a new spring growth.

This year because the holidays run concurrently, I’m hoping the markets will be filled with lots of fresh choices, but in case the weather doesn’t cooperate, I’m going to focus on 12 cooked side dish and 1 salad recipe for 9 standby vegetables which will always deliver the desired effect in presentation and taste for spring meals. 

RECIPES

Asparagus
Break off the woody part of the stems and put the spears in a microwave proof dish in one layer, if possible, no more than two, or cook in batches. Microwave on high 3 to 9 min. depending on the thickness of the stems. If marinating, put drained spears on a serving plate, pour marinade over and allow to infuse as the asparagus cools, then refrigerate or serve. If saucing, shock spears with cold water, chill them and sauce before serving or sauce and serve hot.
For Marinating: A vinaigrette of choice is best
For Saucing: A plain white sauce is good or optionally for 4 servings combine

1 cup cooled cooking water

1 Tbs. cornstarch

Lemon pepper to taste

Dissolve the cornstarch in the liquid and bring to a simmer, stirring constantly until thickened. Add seasoning to taste. For a richer sauce, add 1 beaten egg yolk to the cooled sauce and reheat, over low, stirring constantly until sauce is quite thick. Check to adjust seasoning.
Garnishes: Asparagus loves to be decorated and will accept many things: sliced or chopped roasted or fresh peppers, chopped eggs, toasted chopped nuts and seeds, anchovies, capers, herbs crumbled bacon, even breadcrumbs.

Thyme Baked Carrots: Serves 4 
1 lb. carrots-small regular carrots are best for this-peeled, julienned (¼ x 3 inches)
1 cup chicken or beef stock
2 Tbs. chopped fresh thyme-parsley, marjoram or sage will also due
2 Tbs. butter
Place the vegetables in a shallow baking dish, pour the stock over, season, scatter the thyme on top and dot with butter. Bake at 350 deg. for 35-40 min. until stock is absorbed and carrots are tender. Serve warm.

Orange Glazed Carrots: Serves 6- from 500 3-Ingredient Recipes by Robert and Carol Hildebrand
1 lb. baby carrots-cleaned and sliced on an angle
2 Tbs. butter
2 oranges
½  tsp. nutmeg
Boil carrots 7-9 min. until crisp tender, drain. Zest one orange and squeeze both. Place the juice, butter, zest and nutmeg in a skillet. When butter melts, add the carrots and sauté with rest of the ingredients over low heat, stirring gently for about 2-4 min. until glazed. If making ahead, reheat gently in the microwave and garnish with parsley.

Braised Leeks: Serves 6
Leeks are prone to retain soil. To clean cut to within 1 inch of the white part, soak well and hold under running water. If some dirt is still visible, cut them in half lengthwise.
6-8 Leeks-cleaned
1 cup + chicken broth
6 Tbs. Butter
Salt
Steam the leeks in a covered pot with the broth and salt to taste until tender. Drain and melt the butter in a pan, add the leeks and cook over medium heat, turning often, until lightly colored. Check salt and serve hot with butter pored over. Garnish with parsley or dill.

Braised Fennel: Serves 6
Simply replace the leeks in the above recipe with 3-4 trimmed fennel bulbs.

Leek and Potato Bake: Serves 4
2 large leeks trimmed –equal quantity of ramps about 6 to 8
2 lb. potatoes- a more floury variety is best here – Idaho, Russet, Eastern All-Purpose
1 ½ cups light cream
6 oz. Brie cheese sliced
Trim leeks (ramps), cut across in ½ inch slices and blanch for 1 min. Pierce the potatoes and microwave for 2 min. cool and slice thin. Put half the potatoes in a shallow baking dish and spread out to the edges and cover with 2/3^rd of the leeks (ramps). Cover with the rest of the potatoes and tuck the other 1/3^rdof leeks and the cheese around and slightly under the potatoes. Pour the cream over and bake in a preheated 360 deg.  oven for 1 hour until potatoes are tender. Cover with foil if the top begins to over brown.

Caramelized Shallots or Pearl Onions: Serves 4-6
1 ½ lb. shallots or pearl onions – skins peeled but root ends left on
1 Tbs. sugar
2 Tbs. butter
2 Tbs. oil
1 cup water, wine or broth
Sauté the shallots in the melted butter and the oil over medium heat until golden. Sprinkle in the sugar, toss to coat and continue to cook on low heat, until vegetables begin to glaze. Add liquid, cover and cook for 2-7 min. until vegetables are tender. Remove lid, allow steam to escape and cook until liquid evaporates and shallots are light brown and well glazed.

Green Peas, Lettuce and Scallions (Green Onions) Serves 6

1 Tbs. butter

Salt and pepper and lemon pepper

2 heads Bibb lettuce-halved lengthwise

3 bunches scallions—roots and tough green ends trimmed

1 lb. peas- frozen or fresh

1 Tbs. oil

Salt and pepper and lemon pepper

Melt the oil in a sauce pan over low heat; gently toss the lettuce and scallions to coat well.

Sprinkle with a little salt and freshly ground pepper. Butter, cover and cook 5 min. stirring once.

Add peas, toss to coat well in sauce and add ¼ cup water, cook 5 min. Uncover, increase heat to medium and stir constantly until water evaporates. Adjust seasonings using lemon pepper. Serve.
Peas and Mint: Serves 4-6

1 lb. fresh or frozen peas

¼  cup. chopped fresh mint.

2 Tbs. butter

Steam or lightly boil the peas until crisp tender about 5 min or as stated on package. Drain, add mint or butter and toss to coat and mix, Serve at once.

Sautéed Radishes: Serves 4- from 500 3-Ingredient Recipes by Robert and Carol Hildebrand.
1 lb. radishes-trimmed and split lengthwise
1 Tbs. minced garlic
1 Tbs. rice vinegar or other light, flavored vinegar
¼ cup olive oil
Salt and pepper
Heat the oil in a sauté pan over medium heat, add the radishes, season and add garlic. Cook 5-6 min. gently tossing. Add the vinegar and stir to incorporate. Serve at once.

Spring Spinach Salad: Serves 6-8—depending on size of bag OR
7-12 oz. . fresh, spring spinach
4-6 red radishes= 1 per serving
¼ cup toasted, chopped walnuts
4-5 fresh strawberries per serving – halved if large
½ cup crumbled feta cheese—optional for garnish
Vinaigrette dressing of choice—Raspberry suggested
Wash greens snap off hard stems, wash and hull berries, wash and thinly slice radishes, discarding greens. Chill all ingredients, in water if necessary. Drain and divide the spinach among plates, scatter radish slices, then berries, nuts and cheese over. Drizzle with dressing.

Spinach Pie: Serves 4
(1) 10 oz. package frozen chopped spinach-thawed-excess water drained off
1 envelope beef or chicken bouillon granules
1 egg slightly beaten
pinch nutmeg
Mix first 2 ingredients, pour into a lightly greased casserole, sprinkle with nutmeg and bake 30 min.in a 350 deg. oven until set, or microwave 8-10 min. Serve hot. Transport as for corn above.

Berry Napoleons: Serves 4
1 sheet puff pastry – rolled out to 9 x 12 inches
1 pint fresh berries of choice
1 ½ cup heavy cream or 2 cups whipped topping, or ice cream
Cover a baking sheet with parchment paper. Cut the dough into (12) 3 x 3 inch squares. Bake on the paper in a preheated 400deg oven for 15 min. or until golden. Cool and store air-tight if not to be used at once.
TO SERVE: Whip cream if using. Lay a square of pastry on a plate, place a portion of the cream then berries on top. Place the next piece of pastry on an angle on top. If serving 6, garnish with powdered sugar. If serving 4, repeat layers, placing the top piece of pastry at another angle, garnish with powdered sugar.

Have a Happy Holiday and stop to take a look at the book. Even if you don’t follow a recipe, you’ll discover many useful tips. You can find it on the site bookshelf, Kindle and our Etsy store. It’s a lot of value for $3.99.

BEETS AND CABBAGE DRESSED FOR SPRING

Mother Nature rarely adjusts her schedule to ours, especially when it comes to delivering spring produce by dates we dictate. While we’re ready for warm weather, the sight of flowers and new grass, she ignores March 21 as her opening day, usually opting for another month or so to have the first produce crops ready. So here we are, with our appetites primed for spring, ready for fresh seasonal vegetables, forced to wait as the saying goes; “For nature to take her course.”

Of course there’s always frozen and produce transported from a distance, but they don’t have the succulence of the fresh local crop and, for me, kind of spoil the anticipation. My solution is to turn to new ways to present a few year ‘round favorites.

Cabbage, for example, is boiled or served as kraut in winter, yet coleslaw is a regular at summer meals, so it qualifies as a bridge between seasons. Serving it in some different ways to show off its freshness gives it a new appeal. I’m looking forward to making Pepper Hash (see description below with recipe) this weekend. I come from a seaside resort town, where fish was plentiful and every market had a large container at the fish counter. I hadn’t realized how much I missed it until I started this post and that I’ve never served it at home. It will be a spring treat, adding zip to a meal and giving my family a new fresh, taste experience.

Red beets are another vegetable that spans the seasons. Served hot in winter, they’re just as good cold, pickled beets really perk up summer meals. Once very popular, they’ve lagged for a few decades despite the introduction of new ‘heritage’ varieties. It’s a shame because beets are flavorful, versatile and full of nutrients. Moreover, the juice from pickled beets does wonders for hard boiled eggs, and preserves them for up to a month—good to know with Easter coming up! Pickle some beets and you won’t have to worry about how and how fast to use up those eggs from the hunt.

Actually cabbage and beets are great partners. There are several recipes for them together, and the other night, feeling creative, I made a salad of slivered cabbage wedges, pickled beets, sliced onion with toasted walnuts and feta cheese in a wasabi infused vinaigrette garnished with dill seeds. It was so good I plan to have it again this week, adding left-over roast pork and probably some bugler to make a full dinner. I’ve included some recipes combining them below.

So until Nature presents us with this year’s produce, try satisfying your craving for fresh seasonal food by putting new twists on standard fare. The recipes below are only a few suggestions but I’m sure you’ll like them and, hopefully, find some to build on to suit your personal choice.

RECIPES

Braised Cabbage: Serves 4
1 head cabbage -2-3 lb.
2 Tbs. butter
2 Tbs. oil
½ cup white wine
2 tsp. chopped fresh dill or 1 tsp. dry dillweed
Salt and Pepper
Wash and drain the cabbage . Cut in large cubes. Saute over medium heat in the oil and melted butter, tossing with two spoons until slightly wilted and lightly browned. Add the wine and seasonings, cover, reduce heat and cook down until crisp tender, about 5-8 min. Uncover and allow liquid to cook down a bit. Serve hot.
VARIATIONS: Substitute tarragon for the dill. Saute 2 pkgs. Small sausages (like Brown and Serve) in pan first. Drain any fat in pan. Cut sausages in 4 pieces and reserve. Proceed as above and return sausages to pan when it’s uncovered for final heating.
OPTIONALLY: Microwave 3 medium potatoes until just tender, about 2 min. Cut in large pieces and brown in pan after sausages are done, adding extra butter and/or oil as needed. Remove and return to pan with sausages to heat through.

Stir-Fried Cabbage: Serves 4
1 ½ qts. shredded cabbage
1 onion thinly sliced
½ green bell pepper julienned
2 tsp. minced gingerroot or ½ tsp. powdered ginger
1 garlic clove-minced
½ cup any broth
Toss vegetables in a sauté pan over medium heat for 2 min. before adding broth and seasonings. Toss well then cover and steam 3-8 min. until just crisp tender.

Pepper Hash: Yield 6 cups
A nice change from creamy Cole slaw, this vinegary hash tastes great with barbecued chicken, ribs, hamburgers, grilled steak…in other words. It’s a perfect addition to any summertime cookout. The recipe can be easily doubled to feed a crowd
½ medium green cabbage (about 1 ¼ pounds)
½ green bell pepper
½ red bell pepper
1 carrot, peeled
¼ cup apple cider vinegar
¼ cup granulated sugar
½ teaspoon mustard seeds
½ teaspoon celery seeds
½ teaspoon salt
¼ teaspoon black pepper .
Finely shred the cabbage, bell peppers, and carrot and combine in a large bowl. Combine the vinegar, sugar, mustard seeds, celery seeds, salt, and pepper in a small saucepan and cook, stirring, over low heat until sugar is dissolved, about 5 min. Pour the hot mixture over the vegetables and toss well to coat. Wrap tightly in plastic wrap and refrigerate for at least four hours (or overnight) for flavors to develop.

Cabbage and Beet Relish: Yield=1quart
2 qts. cooked beets peeled and chopped
2 qts. cabbage chopped
1 cup grated horseradish
2 cups sugar
2 tsp. salt
Pepper to taste
Vinegar to cover
Toss solid ingredients and place, well mixed in a gallon jar with a wide neck . Pour in vinegar to cover and store in a cool place. Test for taste frequently. Serving time is optional according to taste.

Cabbage and Beet Sandwiches: Yield 6
1 cup shredded cabbage
1 large cooked beet-chopped
½ green bell pepper-chopped
6 black olives – sliced
½ cup Russian dressing
12 slices pumpernickel bread or rye bread
Butter on side of each slice of bread. Mix other ingredients with dressing and spread on bread.

Pickled Beets: This can be made using freshly cooked beets or canned
Place cooked, peeled and/or sliced beets in a pot, covered in their juice. Remove half the juice and replace with vinegar. Add sugar and salt to taste. (Optionally other flavorings are added according to ethnic recipes, also to taste, cloves, caraway, peppercorns, allspice sliced onions and horseradish.)
Bring to a simmer, reduce heat and cook until the sugar dissolves and beets are heated through. Remove and allow to cool. Store covered in a cool place and allow to marinate for at least 36 hrs. These will keep for months properly stored. Serve well drained .
NOTE: After the beets are eaten the juice is a wonderful marinade to devil hard-boiled eggs. Put the eggs in a jar, covered with the juice and allow to pickle for at least 5 days. They should be a purple color. They are eaten whole, deviled and chopped into a salad. Don’t worry if they feel hardened, that’s to be expected.

Beets with Herbs: Serves 4
12 small cooked and peeled beets- canned-drained will do(save the juice to devil eggs)
4 Tbs. butter
½ cup sliced scallions
¼ cup chopped parsley
1 Tbs. fresh tarragon = 1 tsp. dried
1 ½ Tbs . sugar
¼ cup white wine vinegar
Salt and pepper
Leave whole or slice the beets. Melt the butter in a saucepan; add the beets and the other ingredients and heat through. Serve hot.
OPTIONALLY: Add 1 cup sour cream at the end and just heat through.

Beet Baskets: Per portion
The amounts vary with the choice of ingredients and the size of the beets, depending on their intended use. Small ones make canapés, medium ones are for sides and large ones can be entrees.
Boil and peel the beets, slice off a sliver of the bottom so they stand upright. Then hollow out the center, leaving at least a ½ inch shell on the large ones.
For 6 Servings:
6 medium beets prepared hollowed out- pulp reserved and chopped
1 cup chopped cooked beet greens*
1 hardboiled egg-chopped
1 slice of cooked bacon-diced
1 Tbs . chopped onion
1 Tbs. melted butter
Salt and pepper
Parsley for garnish
Mix all the ingredients but the parsley and stuff the beets. Place them in a flat bottom pan in a preheated 350 deg. oven and heat them through. Garnish with parsley and serve hot.

VARIATIONS:

1)Cold peas and chopped celery mixed with mayonnaise, or another creamy or boiled dressing

2)Chopped hard-boiled egg and chopped sweet pickle mixed with French dressing and a dash of mustard

3)Chopped hard boiled eggs mixed with tarragon chives and mayonnaise

4)The beet pulp chopped and mixed with chopped sautéed onions

5)Cheese flavored rice

6)Canned herring or mackerel can be combined with any of the above stuffings

7)Horseradish can be added to any of the stuffings where acceptable and horseradish dressing can be substituted for any suggested ones.

*NOTE: Beet greens are a wonderful vegetable by themselves, much like any other leafy green such as spinach and kale and like them 1lb. =2 servings.
1) Wash the greens well and briefly blanch them in boiling water. Drain them well and sauté them in melted butter with 1 Tbs. lemon juice and garnish with a pinch of nutmeg.
2) Wash and blanch them as above, then sauté in oil with chopped garlic.

6 DIET FRIENDLY PASTAS FOR LENT

I’ve written several posts the last few weeks, not so much on losing weight, as to avoid gaining it by healthy eating-especially for those of us spending more time close to the kitchen. Last week I discussed how carbohydrates can actually be the dieter’s friend.

This week, with Lent having begun, I want to continue that thought by showing how everyone’s favorite carb-pasta- can wear a white hat at the dinner table, with some pasta recipe suggestions for the season. Pasta is perhaps, globally, the most popular food. With over 100 varieties of noodles, it fits any cuisine and occasion depending on the sauce. Sauces can be traditional or spur of the moment innovations with an infinite number of combinations depending on the ingredients available. 

The recipes can be deceptive as to their nutritional values and can change those according to the ingredients used without altering flavor. For example, the Straw and Hay recipe below appears rich and fattening. Actually, per serving, made with heavy cream and butter the sauce totals 133 cal. (cream) and 326 cal. (butter) =459 cal. and 0 carbs. Made with half and half at 60 cal. and margarine at 160 cal. it’s 220 cal. and 2.6 carbs. (from the fluid).

 The choice of pasta can make a difference too. 1 cup white pasta contains 221 cal. and 47 carbs. 1 cup whole wheat pasta has 174 cal. and 37 carbs. That equals a total of 680 cal. and 47 carbs.  per serving for the original Straw & Hay recipe and 394 cal. with 39.6 carbs for the altered one. These small differences can really matter in maintaining weight. Moreover, compared to the average amount of calories and carbohydrates contained in most entrée plates, these totals aren’t unreasonable.

Pasta dishes are always fresh, can be quick and easy, subject to the sauce, and constantly offer room for creativity. That’s part of the fun, and appeal, of pasta. As an example,* soon after I moved to Italy, I learned that the commercially bottled and labeled olive oil, sold in stores, used in hotels and large restaurants was different from the ‘house oil’ oil served in small trattorias and homes. That oil came from communal pressings in near-by towns or from family or friends who had groves, and it had enough body and flavor to stand alone. Within weeks I had worked out a favorite fast meal to make after a long day’s work; a steaming plate of cappellini, tossed with oil salt, pepper and cheese.

Then a friend suggested I up the taste by adding spinach pasta and another advised I add tomato pasta as well and call it Pasta Bandiera or Flag Pasta because it was the colors of the Italian flag. That led to a running game of devising sauces to use on the dish using only those three colors. The red was tomatoes or peppers, and the white fennel, onion, cheese, even chicken or fish but the green ran a whole range of vegetables and herbs, even pesto which counted as one ingredient. As for me, I stuck to my original combo for the most part, and still do as a favorite go-to after a busy day but the story illustrates the imaginative fun that working with pasta offers.

The only real guideline in using pasta is in pairing the sauce with the right one. Smooth sauces are best presented on long strands and flat surfaces while chunky ones are better topping shaped varieties because the crevices trap the morsels of food. Of course, the smaller the food bits, the smaller the pasta shapes needed, and the more delicate the sauce the more delicate the pasta, whereas chunkier or more rustic sauces require firmer gauges of pasta. Other than that, it’s up to the cook!

Of the following recipes the first two are traditional. The others are really versions of other presentations and open to experimentation or adjustment. Aside from the giant shell dish which is a given, I mention pasta types with each recipe but only as suggestions. If you want to see more sauce recipes, I have a series of them in the archives. Just go to the blog and select Sept. 30, 2015 and Oct. 7. 2015 from the drop down menu in the box labeled ‘Archives’ in the right margin of the page.

Recipes: * Try my favorite fast go-to as described above. There are no set measurements. It’s simply ‘to taste’ and if you decide to try your hand at making a sauce, you’ll probably want to add some garlic as well but it’s a great starting point to hone your pasta skills.

Pasta Puttanesca: Serves 4 (Spaghetti)
8 oz. pasta
4 large tomatoes, peeled, seeded and chopped = 1 ½ lb. or (1) 28oz. can diced, drained, juice reserved
1 Tbs. oil
1 tsp. red pepper flakes
2/3 cups drained tomato juice + water to reach amount if needed
2 crushed garlic cloves
12 pitted ripe olives-sliced
8 anchovy fillets chopped
2 tsp. chopped capers
¼ cup chopped parsley
1 Tbs. chopped fresh basil or 1 tsp. dried
In a large saucepan heat oil and cook garlic for 1 min . Add tomatoes, juice and/or water. Cover and simmer 10 min. for fresh, 5 min. for canned. Add water if needed to prevent sticking. Add remaining ingredients and simmer uncovered 5-8 min. Toss with cooked pasta. Serve hot garnished with parsley—NO Cheese Please!

Straw and Hay: Serves 6 (Fettucine)* –VERY child friendly
8oz. spinach pasta
8oz.regular pasta
½ cup butter
1½ cups heavy cream or half and half
Salt and freshly ground pepper
1¼ cups grated Parmesan
Cook pasta according to directions, drain and set aside. In pasta pot or a large skillet, melt butter over medium high heat and stir in cream. Keep stirring until cream thickens, lifting pot if cream starts to boil. Add pasta to pot and toss to mix with salt and pepper. Serve hot with cheese over top.
Note:* This is a mild flavored dish. For more zip, keeping it meatless, my favorite tip is to add ¼ cup shredded Pepper Jack cheese to the sauce as it cooks, and a bit of pasta water if needed, also consider adding capers, sliced green olives, anchovy paste or a few drops of hot sauce. Otherwise, 1 cup of cubed ham, turkey ham or corned beef or an envelope of bullion powder are good options.

Stuffed Shells: Serves 4
8oz. package giant shells
3 Tbs. butter
3 Tbs. flour
2 cups half and half or milk
½ lb. Gruyere cheese or 8 oz. bar Monterey Jack shredded
2 egg yolks
½ tsp. each nutmeg and salt
¼ cup melted butter
½ cup grated Parmesan
(1) 15 oz. can diced tomatoes (flavoring optional) or tomato sauce- optional*
Cook pasta and drain. Melt 3 Tbs. butter in a saucepan over medium, stir in flour to make a paste, remove from heat, stir in milk and return to heat stirring until thickened, about 3 min. Add shredded cheese, nutmeg and salt. Keep stirring until cheese melts. Whisk in eggs and mix well. Stuff shells and place in a greased 9X 13 inch pan, drizzle with melted butter and top with Parmesan. Bake in a preheated 400 deg. oven 15 min. until golden.
NOTE *If using: 1)Place tomatoes or sauce in pan before adding shells and bake together, or 2)heat tomatoes and spoon on plates before plating shells or 3)Heat and serve on the side.

Stir-Fry Primavera: Serves 4 (Rigatoni) “Primavera” means Spring in Italian and this is the truest form of the dish, using all spring vegetables not even summer tomatoes.
1 lb. pasta, cooked and drained
1 medium onion in large dice
1 medium carrot, halved lengthwise and thinly sliced
1 zucchini cut in ¼ inch slices
1 lb. asparagus cut diagonally in ¼ inch slices-tips set aside
1 small fennel bulb, thinly sliced and slices cut in ½ inch pieces
1 cup peas
½ lb. sliced mushrooms
6 scallions thinly sliced
6 small or 4 large red radishes, thinly sliced – optional
2 large garlic cloves minced
½ cup chicken broth
¼ cup white wine
½ tsp. oregano
1 tsp. basil
2 Tbs. parsley
Salt and pepper
½ cup grated Parmesan

Melt butter in a skillet over medium-high heat and sauté garlic and onions until tender. Stir in fennel, carrot, zucchini, asparagus stems and mushrooms and cook for 2 min. Add broth, wine, basil and oregano, bring to a boil and boil until liquid is slightly reduced, about 3 min. Add peas, scallions, radish slices and asparagus tips, salt, pepper and parsley. Stir gently for 2 min. add pasta and cheese. Toss gently until well mixed. Serve with shaved Parmesan as a garnish.

Pasta with Pea Pods and Goat Cheese: Serves 8 (Bow ties or Penne)
16 oz. pasta
9 oz. pea pods- frozen is fine-large ones cut in half
1 onion halved lengthwise and thinly sliced
2 large red bell peppers julienned or 2 roasted jarred peppers thinly sliced
5 Tbs. butter
1 ½ cups light cream
1 Tbs. basil
6 oz. goat cheese-shredded
1 cup chopped toasted pecans
Cook pasta and have ready. Melt 2 Tbs. of the butter, sauté the onion, and pepper if using raw, until tender, about 3 min. add pea pods and cook ½ -1 min. more until bright green. In a saucepan, heat cream until ready to simmer and add to vegetables, off stove, along with basil and goat cheese. Add remaining 3 Tbs. butter to hot pasta in a serving bowl and top with vegetable mixture. Toss gently and serve at once garnished with pecans.

Pasta with Artichoke Hearts: Serves 6 (Small Shells)
1 lb. pasta
(2)9 oz. boxes frozen artichoke hearts or (3) 6 oz. jars marinated artichoke hearts
1 onion halved lengthwise and sliced
1 ½ lb. tomatoes, peeled and chopped or 15 oz. can diced
¼ cup oil
½ tsp. each salt, pepper and garlic powder
1 Tbs. capers
Salt and pepper
¼ cup chopped parsley
Cook pasta according to directions. If using frozen artichokes, cook according to directions and cut in half if large. If using marinated hearts, drain, cut in half if large and use oil to replace some of that required for cooking. Sauté onion in a large skillet until tender; stir in artichokes and sauté for 3 min. Add tomatoes, capers and seasonings and heat through. Toss with pasta and serve hot.

THE GOOD CARBS

UNDERSTANDING CARBS SO THEY DON’T GO TO WAIST

For the past few weeks, I’ve been talking about eating healthier while adjusting to the changes in our country’s food supply. For years, nutritionists have been advising to eat less meat, and that movement has been given impetus by the Millennial’s interest in sustainable food sources. The focus is on fresh with clean, straightforward preparation, preferably ‘from scratch’ with no mixes or prepared products.

This is not a budget movement. Though the drill is to eat less meat, it’s also to eat better meat, grass fed beef, heritage pork and to include a variety of more sustainable meats such as goat and even game. The loss of protein from the meat quantity is compensated by the addition of protein rich carbohydrates, nuts, cheese, seeds, grains and beans, which also up the fiber content, all healthy improvements.

So it’s important to understand carbs and how to use them. That’s right USE them. Protein builds muscle, and fiber keeps the body functioning, but carbs give us energy for everything from lifting a hand to running a race. This is done by converting carbohydrates into glucose, which is then released in the bloodstream. The body considers this so valuable, that it creates cells to store what we don’t use. We call layers of these cells ‘fat’. It’s therefore necessary to have an idea of how much energy we need to avoid consuming excess carbohydrates which, converted into glucose, has to be stored resulting in a weight gain.

All foods, with the exception of pure fats, oils and meats, contain carbohydrates. Sugar and items made of sugar, like candy, are called ‘simple’ carbohydrates. They convert and enter the bloodstream quickly giving us short spurts of energy or ‘sugar highs’ but the unused glucose from simple carbs converts to cells just as fast, mainly because these carbs contain little or no fiber.

‘Complex’ carbohydrates are foods with fiber content which slow down the digestive process allowing the glucose to enter the bloodstream gradually, giving us sustainable energy to get through the day. This is why fruits with lots of natural sugars are still considered complex carbs and healthier than candy. A medium banana has 105 calories and 27 grams of carbohydrates while 2 Tablespoons of sugar are 100 calories with 26 grams of carbs, but the banana has 3 grams of fiber while the sugar has none. Consequently, the sugar can be absorbed in a short time, whereas the banana will take several hours, allowing time for us to use more of the energy it provides.

Packaged foods cause confusion about carbs because processing ingredients can change the value of the result. Refining removes much of the fiber in an item by stripping the hulls or skins and grinding the meat into a fine powder. As a result, the finished product is digested much faster more like a simple carbohydrate and can be blamed for weight gain. This is why so many processed foods have bad reps, white flour, cornstarch, white rice and of course sugar.

I remember a woman in my gym gloating that she had devised the perfect diet and lost 5 lbs. by eating nothing white. When reminded of skim milk, egg whites and cauliflower, she simply shrugged that some things were always sacrificed. The woman was confusing foods containing processed ingredients like white bread and sauces, with whole foods. She didn’t understand that what we refer to as ‘starchy,’ fattening foods are the processed ones. A plain baked potato is an excellent, filling snack, corn and beans are universally recognized as healthy food, but process them to a powder and they lose value.

The amount of energy we consume is calculated in units called calories, based on the body’s basil metabolic rate, or the essential amounts needed to perform the vital functions. Carbohydrates and protein both contain 4 calories per gram, so to figure out the calorie content of a food from carbs alone, simply multiply the grams of carbs by 4. If an item has 12 carbs, it has 48 calories from carbs. Fiber doesn’t contribute to calories.

According to the 2010 Dietary Guidelines for Americans, between 45 and 65 percent of the calories in your daily diet should come from carbohydrates. So if you know your caloric requirement, you can roughly calculate your carbohydrate one by dividing by 2 and again by 4. Remember though, all carbs are not of equal use to your body. Stay with the complex ones, especially if your diet is medically advised or cosmetic.

To read a food label, grams of carbohydrates are listed in the left-hand column and the math is done for you based on a 2,000-calorie daily diet. The carbohydrate percent daily value is calculated at 300 grams. This is called the DV, and is based on a standard recommendation according to the Food and Drug Administration. You’ll have to adjust it to comply with your personal requirements.

I find keeping track of the smaller numbers of carbs easier than thousands of calories and I can focus on choosing the right ones, especially when watching my weight. Moreover, I’ve learned from experience, that supervising carbohydrates rather than calories is more important to some medical diets, for example, diabetes See post Jan. 10, 2019.

I’m listing a few recipes below that show how satisfying dinners can be created using less meat and healthy, fresh alternatives to balance the meal. Nutritional values quoted are for a single serving but recipes serve 4. For more recipes, see post of Jan.19,2017.

RECIPES

Basil Pork Wafers with Spinach-Fennel Fruit Salad: Serves 4(Photo on post for Jan, 26, 2017)
1 lb. thin pork cutlets or wafers
(1) 2.5 oz. bag spinach leaves
2 Grapefruit
3 oranges
1 medium fennel bulb
4 Tbs. Chopped toasted walnuts
2 Tbs. dried basil
2 tsp. garlic powder
½ Tbs. oil
1 Tbs. poppy seeds –optional
Slivers of cheddar cheese
1 cup brown rice cooked to 2 cups total

If using pork cutlets, pound them thin. Sprinkle ½ the basil and ½ the garlic in a pan to hold the meat without crowding, put the meat in the pan and sprinkle with the rest of the garlic and herbs. Cover the pan with foil and bake in a 250 deg. oven for an hour. This can be done ahead and kept in the refrigerator or frozen. Bring to room temperature and gently reheat before plating. Remove the meat from the pan. Stir the rice in the pan drippings smooth it out and broil until slightly dry
While meat cooks, remove fennel fronds and cut the bulb in quarters, then in thin slices. Halve the fruits and remove the meat to a plate, juice fruit. Place the juice in a bowl with the poppy seeds if using, then add fennel and microwave for 1 ½ min. Allow mixture to cool and remove fennel with a slotted spoon.
To plate: divide all the dinner elements in 4 parts. Fan pork slices on one side of each plate, and using a spatula, place about ½ cup of rice in 2 portions at right angles on the opposite side. Fill the center with spinach, topped with fennel slices, then fruit. Drizzle the dressing over and garnish with nuts and cheese. Reserved fennel fronds make an elegant topping.
Cal. 500, Carb.40 gr, Protein 37 gr. Fiber 14 gr., Fat17 gr

Pepper-Olive Chicken Bundles: Serves 4
4 chicken thighs-bone removed, skin left on-pounded thin
6 pitted green olives- roughly chopped
6 pitted ripe olives-roughly chopped OR (1) 2.5 oz. can sliced
4 fire roasted red peppers—jarred is O.K.
1 jarred pepperoncini in fine dice OR dash of cayenne pepper
1 tsp. dried basil OR 16 fresh leaves
1 cloves garlic minced OR equivalent amount jarred or garlic powder (NOT garlic salt)
1 ½ cups chicken broth, white wine or water ( broth recommended)
STEP 1) Flatten the chicken thighs, meat side up, between pieces of plastic until uniform thickness.
STEP 2) Cover each thigh with a red pepper, opened to lay flat
STEP 3) Combine the olives, garlic, pepperoncini and basil, and spoon equally over red peppers
STEP 4) If thighs are large enough roll them over the stuffing and secure them with toothpicks or
skewers, if not simply fold them over and secure them to close.
STEP 5) Lightly spray a non-stick pan with cooking oil. Add chicken and cook until brown on all
sides. Use a spatula to prevent sticking.
STEP 6) Add liquid to skillet and deglaze. Cover and simmer 10 to 15 min. or until meat is done.
Serve with pan juices.

**** If serving later; Simmer only 8 to 10 min. Cool to room temperature, remove to a roasting
pan, cover with foil and refrigerate. Bring to room temperature and pre-heat oven to 350 deg.
Cook covered 10 min. uncover, baste and cook 5 min. Serve as above.

Optional Fillings 1) Use green onions and ½ cup softened diced onions (2 min. with ¼ tsp. oil in a
microwave will soften them)
2) Use just black olives with 1/3 cup drained capers.
Cal. 228, Carb. 5 gr. Protein 24 gr. Fiber .8 gr. Fat 53.4 gr

Italian Braciuolini: Serves 4
8 slices beef braciuolini or sandwich steaks – @ 1 lb. = Thin slices of lean beef
4 plum tomatoes – skinned, seeded, julienne
2 large ribs celery in thin diagonal slices
1 green bell pepper julienne
1 large onion thinly sliced lengthwise
2 tsp. dried basil
2 tsp. dried oregano
2 tsp. garlic powder
½ tsp. lemon pepper
4 oz. fresh sliced mushrooms
1 can Madrilène (usually sold to be jellied—a form of consume) or 1 ½ cups beef broth +1/4 cup sherry
2 Tbs. butter – divided
½ cup white wine
2 tsp. Worcestershire sauce
1 tsp. mustard
Lay the slices of meat on a board, and divide the vegetables except mushrooms, equally between them, placing them in a pile parallel the long side of the braciole or steaks. Sprinkle the herbs and seasonings evenly over all. Fold the shorter sides over the filling, and roll the longer sides around it. Secure the seams with toothpicks. Preheat broiler. Melt 1 Tbs. butter in the ovenproof pan, carefully roll the topside of each braciuolini in the butter, rest it seam side down in the pan. This will be a close fit toward the end, so temporarily move one out to make room for another, if need be, but make sure all have a coating of butter. Broil until nicely brown, @ 3-5 min. Reduce the oven to 350 degrees, add madrilène, cover and bake for 30 min. When meat is almost done, melt the other 1 Tbs. butter in the skillet, and brown mushrooms, deglaze pan with wine, stir in Worcestershire sauce and mustard until well incorporated. Remove pan from oven, plate braciuolini, stir skillet contents into pan drippings and mix well. Pour over meat.
Nutritional value not calculated