Ragoût à la gitane

I'll be honest here; I haven't been eating as well as I could be the past couple of weeks... As soon as the weather turned gorgeous, W started craving barbecue, and there have been all sorts of outdoor festivals promising such fare. The nice weather has also made it less-than-tempting to cook in my un-air conditioned kitchen, so take-out has been far more prevalent than usual, opening up a slew of unhealthy possibilities. This is what I almost invariably whip up when I'm feeling like I need to nourish myself and give my body a chance to purge itself of my unwise indulgences.

If you haven't figured it out by now, I am a huge fan of soups. They are forgiving, easy and comforting, and you can make soup from just about anything you happen to have lying around. This is one such soup. I often use it as a cue to get rid of bits of frozen or leftover vegetables that wouldn't otherwise serve two or more people. Of course you can use whatever fresh produce you have on hand, but it's so convenient to be able to use frozen vegetables in a pinch. This recipe is hardly set in stone. For example, I was all out of potatoes, but I had a zucchini in the crisper drawer that I threw in. And I simply didn't feel like adding spinach, since I'd had a spinach salad for lunch, and the soup didn't suffer. Just add what you like! I suspect that's why a lot of soups like this are called Gypsy Stew, because you just add what you've got. I would like to recommend, however, that regardless of which veggies you choose to include, you add the beans and barley. It makes this a complete meal, with protein, whole grain and tons of fiber!

Quick and Easy Gypsy Stew

2 T. olive oil
1 medium onion, chopped or sliced
1 pinch Demerara, Turbinado or raw cane sugar (optional)
3-4 cloves garlic, minced
1-2 carrots, chopped
1 stalk celery, chopped
1½ T. tomato paste
1 c. frozen broccoli florets, cut into bite-sized pieces
1 c. frozen cauliflower florets, cut into bite-sized pieces
1 c. frozen green beans
2 medium potatoes, scrubbed and chopped small
¾ c. frozen petite peas
¾ c. frozen sweet corn
1/3 c. dry white wine (such as Chardonnay, optional)
6 c. water
2-3 T. homemade or jarred tomato sauce (if you have it)
1 (10 oz.) package frozen chopped spinach, defrosted and drained
½ tsp. salt
1 pinch red pepper flakes
¼ tsp. paprika
¼ tsp. dried oregano, rubbed gently between the palms
5 sprigs fresh thyme
2 bay leaves
½ c. pearl barley
1 (14-16 oz.) can cannellini beans, drained and thoroughly rinsed of canning liquid
Salt and pepper, to taste

Heat the olive oil in a large soup or stockpot. Add the onion, a pinch of Demerara sugar and season with salt and pepper. Allow to lightly caramelize to a tawny, light brown color. Add the garlic and cook for about 1 minute, or until fragrant. Season with salt and pepper.

Add the carrots and celery to the pot and cook until softened. Add the tomato paste to the pot and stir it to mix well with the vegetables; cook for 1 minute to "roast" the paste. Add in the broccoli and cauliflower pieces along with the green beans and potatoes. Season with salt and pepper. Cook for 10 minutes over medium heat, until the vegetables thaw and begin to “roast” in the pot, adding more oil if needed to prevent sticking. Deglaze the pan with the white wine, scraping up the fond, from the bottom of the pan, and allow the alcohol to cook out for about 1-2 minutes.

Stir in the frozen peas and corn. Pour in the water, adding more or less as desired, and stir in the tomato sauce,if using. Gently stir in the spinach. Strip the leaves from the fresh thyme and add to the pot, along with the salt, red pepper flakes, paprika and oregano. Season again with pepper. Add bay leaves, barley and cannellini beans. Cover and simmer for 30 minutes to 1 hour.

Ladle into bowls, top with croutons and serve.


Notes: If you like, you could add some white meat chicken to this, I suppose. I, however, use this soup as a way to be easy on my digestion after being rather demanding on my digestive system. And while chicken isn't as rough on your G.I. tract as, say, red meat, there's no substitute for plain vegetables. You could also use chicken broth in combination with the water to make a broth, but when it's this easy to make your own vegetable stock, why not save the chicken broth for another use? Just make sure you season it well enough, since you do not have the sodium-content found in canned stocks and broths (as you can see, I season every step of the way.)

Also, a little tip, which makes me even more reliant on my freezer: I hardly ever use up a whole can of tomato paste in one recipe, not even the little ones. And those tubes are convenient but over-priced (in my opinion.) So I simply scoop the leftover paste into a little freezer-safe sandwich bag and pull it out shortly before I need it to allow it to thaw. I also freeze a lot of my fresh herbs so I don't end up throwing them out. This works well for hardier herbs like rosemary, thyme and sage. I use parsley so often that I never have a need to freeze it, but even if I wanted to, it wouldn't work. Herbs with more tender leaves like basil, parsley, cilantro, chives, etc. simply get bruised and ruined in the freezing process.

Guacamole con totopos honreados

I have to say that I am kind of a "guac" purist... I really don't like a lot of junk in my guacamole. It's debatable whether or not it is more traditional to pass on tomatoes or to include them, but since I don't care much for fresh tomatoes, I always omit them. I also am not a fan of very chunky guacamole, so I pop my avocados into a brown paper lunch bag with an apple as soon as I am home from the market. Then, I wait until they are more than a little tender when pressed... I like them positively mushy. The flesh inside is then so creamy with the most exquisite mouth feel... it's so worth the wait it takes them to ripen! To be honest, I could just eat it like that - straight up avocado with maybe a little salt. You'll also notice I use garlic powder instead of fresh garlic (which is rare for me) in order to avoid little chunks of garlic that I don't much care for in this. But if that's what you prefer, go ahead and use fresh garlic instead! Or perhaps try boiling a couple cloves for 2-3 minutes to take some of the bite out. So simple, delicious and full of the healthier monounsaturated fat, fresh guacamole is one of my all-time favorite summer treats. Never buy it pre-made, or it will surely be filled with preservatives. Plus, why wouldn't you just make it yourself? It's this easy:

Fresh Guacamole with Baked Tortilla Chips

2 ripe avocados
¼ tsp. garlic powder
¼ chili powder
¼ ground cumin
¼ kosher salt (or to your taste)
2 T. fresh cilantro leaves, finely chopped (optional)
the juice of ½ a small lime or ¼ a large lime

Using a large, sharp knife, cut the avocados lengthwise, grazing the large pit inside. The two ends of your cut should connect, making it easy to twist both halves apart (like halving a peach.) Then, using your sharp knife, lightly tap the pit so that the blade is embedded in it, then give it a little twist and the pit will come right out on your knife. If you use a good, ripe avocado, it should slide out without any problem. Then, use a large spoon to scoop out the flesh from each half and place into a bowl. This is the best and fastest way I know of to prepare an avocado.

Add the chili powder, cumin, garlic powder, salt and cilantro (if using.) Use a fork to mash everything together and stir well. Squeeze the lime juice over the mixture and stir once more. Garnish with fresh cilantro or parsley.

Notes: Some people, like my father, absolutely detest cilantro. I've heard it's actually a genetic predisposition to hating it, for some reason. So when I make it for my parents when they come to visit, I leave it out. I, however, love it... it has such a fresh, unique taste. But if you're like my dad, you can either leave it out entirely, or just use fresh, flat-leaf parsley.

If you want to be even healthier, serve these with baked tortilla chips instead of fried chips... and there's no sense buying baked chips when you can easily make them yourself!! See my previous blog on healthier snacking options for my recipe. Or, I'll just be nice and re-cap it for you now. Cut several corn tortillas into quarters, then spray a baking sheet with cooking spray. Lay the triangles on the sheet, then spray the tops with more cooking spray. Season lightly with salt, chili powder and ground cumin, then bake at 350°F for 7 minutes, flip the chips, and bake another 7 minutes, or until golden brown and crisp. Couldn't be simpler!

One last thing to note... avocados are great for you, and they are rich in what has been dubbed "good fat." But always remember that even good fat is still fat and should be eaten in moderation! These are a treat or a great hors d'œuvre for a crowd, but don't eat the whole bowl alone unless you intend to exercise for the rest of the day...

Côtelette de porc à la vigneronne avec le Gratin dauphinois

This is a very rustic French dish, literally translated to "pork in the style of the vintner's wife." W has been craving meat lately, and seeing as we are in the midst of a lengthy celebration, I have indulged him a bit. It sounds like an odd combination of flavors, but it's really delicious. Not very time consuming either... give it a try! I served it with reduced-fat scalloped potatoes (which can easily be made in advance and kept in the fridge) and my ever-reliable roasted asparagus (see previous entries for its recipe... very easy.) You can use boneless or bone-in chops... bone-in have more flavor, but boneless are cheaper (guess which ones I used.) Also, I want to recommend in advance that you use a non-stick, plain old stainless steel pan to sear the chops... it will come out way more yummy.


The Vintner's Wife's Pork Chops

4 pork chops (about 8 oz. each)
2 T. olive oil
2 T. fresh rosemary, chopped
2 T. fresh sage leaves, chopped
3 cloves garlic, thinly sliced
Salt and pepper, to taste

1 T. butter or margarine
1 very small onion or shallot
1 tsp. all-purpose flour
½ c. dry white wine (such as Chardonnay)
1 c. fat free, reduced sodium chicken broth
1 tsp. Dijon mustard
1-2 T. fresh parsley, chopped
5 cornichons or baby gherkins (or several slices of dill pickle can work as a substitute in a pinch), chopped


Begin heating the olive oil over medium heat in a large skillet hat has a tight-fitting lid. Add the rosemary, sage and garlic slices and cook for 3 minutes, stirring once or twice.

Meanwhile, use paper towels to thoroughly dry the pork chops, then season one side liberally with salt and fresh black pepper. Raise the heat to medium-high and place the pork in the herb mixture seasoned side down, then liberally season the other side. Cover and cook for 5 minutes. Flip the pork chops, then reduce the heat to medium again, cover and cook an additional 5 minutes. You may have to adjust your cooking time based on the thickness and on whether or not there is a bone. You want to end up with an internal temperature of 165°F, which should be 170°F after the meat has rested.

Remove the chops to a plate and cover with foil.

Remove the herbs from the pan and discard. Add the butter the pan and let it melt, then add the onion/shallot. When it has become translucent, sprinkle in the flour and mix it in well, allowing it to cook for about 1 minute. Add the white wine, scraping up the fond, or brown bits, from the bottom of the pan. Allow the liquid to reduce by one-half. Then, stir in the chicken broth, raise the heat and allow the mixture to, once more, reduce by a half. Season well with salt and pepper and remove from the heat.

Stir in the Dijon mustard, parsley and cornichons. Spoon over the pork chops and serve.



Low-Fat Scalloped Potatoes

roughly 3 lbs. or 6 medium potatoes, thinly sliced (peeled or unpeeled, based on preference)
1 medium onion, sliced
2 T. olive oil
1½ tsp. butter
1 T. all-purpose flour
1 splash white wine
1 c. fat free, reduced sodium chicken broth
1 (12 oz.) can evaporated skim milk
1 tsp. fresh thyme leaves
1 T. dried parsley flakes (or a handful chopped fresh parsley)
1 T. Parmesan cheese or vegan Parmesan topping (recommended: Galaxy Nutritional)
Salt and pepper, to taste
½ c. fresh or coarse breadcrumbs (see Notes)

Preheat the oven to 350°F and grease or spray a casserole dish.

Thinly slice the potatoes and place them in a large bowl of water to prevent browning.

Heat the olive oil in a skillet over medium-high heat and cook the onion until lightly browned.

Meanwhile, add the butter to a small saucepan over medium-high heat. When it melts, sprinkle in the flour and whisk it, cooking for about 1 minute. Pour in the wine and chicken broth, whisking vigorously. Then, add the evaporated milk and cook until thickened. Season well with plenty of salt and pepper. Stir in the thyme, parsley and Parmesan (if using.)

Drain the potato slices well and lay a third of them in the bottom of the prepared casserole. Top with half the onions, then another layer or potatoes, then the rest of the onions and a final layer of potatoes. Pour the "cream" sauce over the layers. Cover with foil and a lid, then bake for 45 minutes.

Remove the lid and foil, then sprinkle on the breadcrumbs and bake another 45 minutes or until the top is browned and the potatoes are tender.






Notes: Cornichons are a uniquely French ingredient that may be hard to find, or may be expensive in your specialty/imported food aisle. Cornichons are the only real pickles that exist in France, so they would be the most authentic. While they aren't exactly the same, baby gherkins are a fine stand-in... they're what I use. You could even, as I have mentioned, use regular sandwich pickles if you were really in a bind...
Also, for the notation on the breadcrumbs, just through a couple of slices of old bread in a food processor (I used whole wheat artisan bread) and pulse until you have coarse crumbs. Melt about 1 T. butter in a microwave-safe dish and pour over the crumbs, stirring well to combine. Et voilà!

Pâtes au Pistou-Crème

[EDIT 10/28/10:] I'm sure you could figure out how to veganize this yourself, but I'll get around to doing it for you someday!

People think of basil blended with garlic, olive oil and cheese as being uniquely Italian, and they generally refer to it as pesto. The truth is that a variant exists in Le Midi, the south-east region of France close to Italy - regions like Nice and Provence. These places have a distinct cuisine unlike any other part of the country, and they have what is called pistou. (Pesto, pistou... get it?) Mixed with cream, it's absolutely delicious on pasta. Of course, I am always out to cut some calories and saturated fat (as delicious as cream may be), so I turned to my trusty secret weapon for this one: evaporated skim milk. Mixed with some corn starch, it's the perfect substitute for real heavy cream.

This time, I also made my own whole-wheat fettucine. I don't have a pasta maker, let alone one of those fancy doo-hickeys you attach to a standing mixer (don't even have a standing mixer.) So I roll mine out old-school style and then... well, you'll see. I should point out, though, that my pieces of pasta come out rather thicker than could be achieved with a pasta maker, so if you do have one (I'm jealous), by all means, use it.


Whole Wheat Pasta with Pesto-Cream Sauce

For the pasta:

2 c. 100% whole wheat flour
2 large eggs
Water, as needed
1 drizzle olive oil

Place the flour in a large bowl and make a small well in the center. Break the eggs into this well, then add about 3 T. of water. Use your [clean] hands to mix the ingredients, adding more water by the tablespoon until the dough comes together (see Notes.) If you add too much water and the dough gets sticky, add a touch more flour. Drizzle in a little olive oil and knead the dough in the bowl until it all comes together. This can, alternately, be done in a food processor; pulse until the ingredients come together in a rough ball, turn out onto a worksurface and knead as usual. Wrap in plastic wrap and let the dough rest for 30 minutes - 1 hour in the refrigerator.

After the dough has rested, bring a large pot of salted water to a boil. Cut the dough into two portions and place on a work surface (lightly floured, if your dough is on the sticky side.) Roll one piece into a rectangle of about ¼-inch thickness at the most (thinner, if you can achieve it.) If the dough shows any signs of shrinking back up on you rather than staying put as you roll it, it means the gluten is still too active and the dough must rest more; cover it with a clean kitchen towel for 10 minutes, then try again. Once the dough is very thing, loosely roll up the sheet of dough, then use a sharp knife to cut the "roll." Take each cut piece and unroll it; you will have a long strand of fettucine. Repeat with the second piece of dough.

When the water has come to a boil, cook the pasta in batches and remove with a skimmer or slotted spoon 3 minutes after it has risen to the surface of the water. This cooking time may vary based on the thickness of your pasta, so check your first batch and adjust accordingly.

For the sauce:

1 large bunch clean, fresh basil (leaves only, no stems)
3 cloves garlic
¼ c. walnuts or pinenuts (walnuts are cheaper!)
¼ c. frozen (thawed) or fresh peas
1-2 T. Parmesan cheese or vegan Parmesan topping (recommended: Galaxy Nutritional)
Olive oil, as needed
1 small onion, chopped
1 T. all-purpose flour
1 c. skim milk
1 (12 oz.) can evaporated skim milk
2 tsp. cornstarch (optional)
Salt and pepper, to taste

Bring a small pot of water to a boil and add the garlic cloves. Cook for 3-5 minutes. This will take the "bite" out of the garlic. If you prefer a raw garlic taste, omit this step.

Place basil, garlic, peas, nuts and cheese in a blender. Turn on a low speed and slowly drizzle in the olive oil until the blade is able to blend the ingredients. Season well with salt and pepper.

In a small saucepan, add 1-2 T. olive oil and heat until it shimmers. Add the onion and cook until translucent. Sprinkle in the flour and mix into the oil; cook for 1 minute. Whisk in the skim milk, stirring vigorously. Add the cornstarch to the evaporated milk, stirring well to get out any lumps, then whisk into the saucepan. Stir in the basil mixture and simmer until thickened. Season well with salt and pepper.

Pour over the pasta, toss and serve.





Notes: The amount of water you will need fpr the pasta dough may vary, as flour gets old and different brands of flour have different consistencies. Whole wheat flour in general is much looser than regular white, all-purpose flour. You will notice it doesn't clump together in a measuring cup the way white flour does, for instance. Have you ever made papier-mâché? That's what white flour does in your intestines. Wheat flour never gets gluey like that and is therefore a lot easier on your digestive tract. Imagine how this I try as often as I can to use wheat flour in baking and cooking, but sometimes I do find I just need white flour. If you do use it, though, make sure you buy unbleached!

Oh, and just for extra measure:

!

Biscotti di nodo

These are quite possibly my favorite cookies ever. And that's saying a whole lot because I absolutely adore a cookie. Tonight there was reason to celebrate, as W and I finally picked an engagement ring. It's absolutely gorgeous - I could not imagine a more perfect ring or (more imporantly) a more perfect life partner. I originally got this recipe from his mother (my future mother-in-law!) who, I believe, got the recipe from a friend who owned an Italian bakery. She has a much daintier hand at making the knots than I do, so hers come out all cute and little, while mine are rather bigger... but I like big cookies. These have become one of our traditional Christmas cookies, though not being Italian myself, I'm not sure on which occassion they are traditionally consumed. Anyway, W's sister is getting married next month, and I also happened to see that their mom made a batch of these for one of her bridal showers which I could not attend. So having them in the back of my mind all week added to this great reason for celebration, I decided to whip up a batch for myself. I have altered the recipe just slightly to make it easier to understand. I hope you will enjoy it!

Italian Knot Cookies

4 eggs (*set aside 2 egg whites)
½ c. vegetable or canola oil
¾ c. granulated sugar
½ c. milk, at room temperature
1 tsp. vanilla extract
4 – 5 c. all-purpose flour
3 tsp. baking powder
½ lb. powdered/confectioner's sugar (about ½ a box)

For the cookies:

Preheat the oven to 375°F.

In a large bowl, combine the eggs (2 whole + 2 yolks; set aside the 2 whites for the icing), oil, sugar, milk and vanilla. Whisk the baking powder with flour and gradually add to the wet ingredients to make a batter. Use enough flour so that the dough is soft yet you can handle it (i.e. not too sticky.) I generally start out with 4 full cups of flour, then add 2 T to ¼ c. additional flour to get the right consistency, but you may have to play with it a bit. The important part is not to all too much flour and not to overmix the batter.

Pull off small pieces and roll between your hands to make a rope about 6 inches long. Form a loose circle - almost like an AIDS ribbons - putting one end up through the center to make a “knot” and gently coiling the other end around the knot.

Bake for about 8 minutes, or until no longer glossy.

For the icing:

Beat the 2 egg whites until frothy. Add ½ lb. powdered sugar (tinted with food coloring if desired.) Garnish with nonpareils or sprinkles.

Notes: Now, wasn't that easy? A little tip: let the cookies cool completely before icing them. Like cupcakes, if you frost them while they're still too warm, the icing will just run right off the surface. Of course not all of it will stay on the cookie, but it will harden up much faster if you are patient enough to let them cool. Then, after they are iced, pop them in the freezer (or outside like I did, as it's gotten so cold for April) and the glaze will solidify even faster.

Papardelle con piccata di pollo al limone

Sorry, it's been a while... W and I were dog-sitting at his parent's house while they were away, so I didn't do a whole lot of cooking. We did have some people over for a small barbeque, during which W had altogether way too much cheap meat (i.e. Shop Rite hamburgers and hot dogs) while I whipped up some of the Guy Fieri veggie burgers I always rave about, along with roasted potatoes with rosemary and my honey-balsamic roasted beets, both of which were a hit. I know they aren't very barbeque-y sidedishes, but it's what his mom had left in the pantry. I just felt good that I didn't eat a bunch of crap like everyone else.

So today I finally got to the grocery store. I love the feeling after you've gotten all the groceries put away; it just feels like your kitchen has life again. When all I have lying around is some sad-looking onions in the pantry, it's hard to get inspired. I have about 3 fruit bowls in my kitchen, and when they are filled to the brim, it makes me happy.

However, by the time we got back from the market, it was pretty close to dinnertime, so I chose one of the quicker meals I had planned. Very easy, pretty quick and a great use for pantry staples:

Bowtie Pasta with Lemon-Caper Chicken

1 12-oz. package farfalle (or bowtie) pasta
1-1½ lb. bone-less, skin-less chicken breasts, cut into bite-sized pieces
3-4 T. olive oil, divided
1 small-medium onion, chopped
4-6 cloves garlic, minced
½ c. dry white wine (such as Chardonnay)
1 c. reduced sodium, fat-free chicken broth
2 medium lemons (or 1 jumbo), juiced
3 T. petite capers, drained
1 handful fresh parsley, chopped
Salt and fresh black pepper, to taste

Bring a large pot of salted water to a boil. Cook the pasta al dente according to package directions. When it is cooked, drain and set aside, covered and tossed with a little olive oil to prevent sticking.

Meanwhile, in a deep, large skillet, heat 2-3 T. olive oil until it begins to shimmer. Add the chicken pieces and season very liberally with salt and pepper. Cook for about 5-8 minutes, stirring often, or until all sides are nice and brown. Check the largest piece and make sure it is cooked through and there is no trace of pink in the center. Remove the chicken from the pan and set aside.

Add 1 T. olive oil to the pan and cook the onion until translucent. Add the garlic and cook until fragrant, about 1 minute. Add the butter and allow to melt, then stir in the flour and cook for 1 minute. Whisk in the white wine and cook off the alcohol for an additional minute. Pour in the chicken broth, squeeze in the lemon juice and add the capers. When the sauce has reduced (about 5 minutes) add the parsley. Adjust seasonings accordingly.

Combine the cooked chicken, pasta and sauce, stir well and serve.


Notes: I served this was a field greens salad in a Dijon, lemon and white wine vinaigrette, which paired well with the pasta. Also alongside was some sauteed zucchini: just a drizzle of olive oil in a pan, cut the zucchini into half-moons, season with salt and pepper (and I also used some fresh thyme) and cook until wilted. So simple it's an insult to your intelligence to even have to write it out for you, but there you go. Add a nice piece of good bread (I got a delicious, fresh multi-grain loaf) to sop up the pasta sauce and there you go! Just like chicken piccata but with pasta! It's like a dream come true.

Minestra di cavolo e fagioli

Super easy recipe... it needs to simmer a bit for all the flavors to come together, but otherwise, you couldn't ask for an easier recipe. It also freezes beautifully, so make it ahead, pop it in the freezer and you have a fast, easy weeknight meal. Plus it's delicious and very good for you. I don't think most Americans eat nearly enough greens, and it's a shame. Did you know that kale is actually way higher in calcium than any dairy product? It's also a lot easier for your body to digest, therefore, you benefit more greatly from it. Humans aren't cows, you know, and we weren't really built for processing lactose, which is why we should ideally seek other ways of obtaining the nutrients found in milk and other products. Milk is also fairly high in phosphorous, which actually blocks calcium absorption. So if you think dairy is the only way to get your calcium, think again. And as much as I love my super-pale complexion, everyone needs some sunshine each day to aid in the process, since sunlight is the greatest and most readily available source of the Vitamin D needed for calcium absorption. The beans in this soup are the ideal lean protein, full of nutrients and fiber. All in all, this makes for a wholesome and comforting soup that is a meal in and of itself.

Kale and Cannellini Soup

2 T. olive oil
1 medium onion, chopped
4-6 cloves garlic, sliced or minced (minced will give a more potent garlic flavor)
1 pinch red pepper flakes (optional)
2 tsp. dried oregano
1 (6 oz.) can tomato paste
2 T. red wine vinegar
2 (15 oz.) cans white or cannellini beans, rinsed well and drained
4 c. vegetable stock (or no-chicken bouillon)
4 c. water (or additional stock)
1 large bunch kale, cleaned
Salt and fresh black pepper, to taste

Heat the olive oil over medium-high heat and cook the onion until translucent. Add the garlic and cook about 1 minute, or until fragrant, and season with salt and pepper. Add the red pepper flakes, if using. Rub the dried oregano between your palms (this will release the oils in the dried leaves) and sprinkle into the oil, cooking for only about 30-60 seconds. Add the tomato paste and vinegar and stir well, cooking for about 1 minute.

Pour in the stock, water and rinsed beans. Season with salt and pepper, cover and bring to a simmer. In the meantime, chop the washed kale into 1"x2" pieces, removing the thick stem in the center. (Personally, I simply tear pieces away from the stem.) You don't want to cut the greens too early, or a lot of the nutrients will leach out, particularly if you use a wooden cutting board. Once the soup has come up to a simmer, add the chopped kale and cover. Lower the heat and simmer gently about 1 hour. Adjust the seasonings if needed.

Serve this with whatever bread you have on hand. I prefer slices of nice ciabatta or baguette, toasted, rubbed with garlic and drizzled with oil. But in a pinch (as I was this time), I make little make-shift croutons. Take a piece or two of regular, whole-wheat sandwich bread and cut it into 1-inch cubes. I place them on the little sheet pan for my toaster oven, spray them lightly with non-stick cooking spray and sprinkle them with seasonings: salt, pepper, garlic powder, onion powder, dried basil, dried oregano, vegan Parmesan topping... whatever you like on your croutons! Sprinkle over the soup and serve hot.

Conchiglie o orecchiette con rapini, finocchio e salsicca

This is a very traditional Pugliese dish - from Puglia a.k.a. the "heel" of Italy's "boot." There is a reason why I call this "Seashell Pasta or Orecchiette..." I am well aware that the pairing of pasta shapes and sauces is an artful valued by Italians. The traditional version of this dish is made with orecchiette or "little ears." If there is a brand of pasta that makes orecchiette on sale, I will spring for it. However, being on a post-grad, as yet unemployed budget as I am, I usually opt for just seashell shaped pasta of my grocery store's generic brand, and it works just as well. If you can find whole grain orecchiette or shell pasta, that would be even better for you. I usually wait until a brand that makes whole wheat pasta comes on sale, then stock up on it like mad, because I know I will use it soon enough.

Anyway, I am a girl who loves her greens and broccoli rabe (rapini in Italian) is one of my favorites. I also am one of those weird people who loves the flavor of anise... I have always loved black licorice, so I was that weird kid who liked to smell the black Mr. Sketch markers and hoarded all those black jelly beans no one else wanted. So fennel is also one of the most wonderful things I can think of to eat, but it's not for everyone. When it is in season (usually the fall and winter months) I sauté it up or roast it and add it to the pasta. However, even when it is in season (and mostly when it's not) I find that my grocery store doesn't always carry it. It's kind of hit or miss. So I started adding sweet Italian sausage to it to give it the taste of fennel seed. Of course, my boyfriend, the everlasting meat-eater, loves this. But when I started trying to eat healther, I had to cut out the pork sausages. I will often make this with sweet turkey or chicken Italian sausage, but in a pinch, you can emulate the flavor by simply adding some fennel seed from your spice collection.


Pasta Shells/"Little Ear" Pasta with Broccoli Rabe, Fennel and Sausage

1 lb. orecchiette or seashell pasta (preferably whole wheat)
1 large bunch broccoli rabe, cleaned and left whole
1 lb. bulk chicken or turkey sweet Italian sausage, or with casings removed (optional)
3 T. olive oil
1 medium onion, chopped
4-6 cloves garlic, minced
¼ tsp. red pepper flakes, or according to taste (optional)
1 T. fennel seeds (optional; omit if using sweet sausage)
½ c. dry white wine, such as Chardonnay (optional)
1 (15-oz) can cannellini beans
Salt and fresh black pepper, to taste
Ice water (for shocking the broccoli rabe)


Heat a large pot of salted water and cook the pasta for 8 minutes, or according to package directions. In the last 3 minutes of cooking, add the broccoli rabe to the water. Remove the greens (see "Notes" at the bottom) and shock in an ice water bath. Drain and remove the thick stems, then roughly chop the broccoli rabe. Drain the pasta, toss with 1 T. olive oil to prevent sticking and set aside in a bowl.

Bring the same pot you used to boil the pasta back to medium-high heat and add about 2 T. olive oil. Sauté the onion until translucent, then add the garlic, season with salt and pepper and cook until fragrant. Sprinkle in the red pepper flakes (and fennel seeds, if using) and toast lightly for about 1 minute.

Crumble the sausage into the pot (if using) and break up with the back of a spoon. Cook until browned and no traces of pink remain. Spoon out any extra fat by pushing the sausage mixture to one side of the pot with a spoon, then tilting the pot to let the renderings accumulate. Deglaze the pan with white wine (if using.)

Drain and rinse the cannellini beans, removing all of the viscous canning liquid. Add the pasta, broccoli rabe and beans to the pot and toss everything together until well mixed. Season well with salt and pepper. Drizzle with additional extra-virgin olive oil and sprinkle with Parmesan cheese or vegan Parmesan topping and serve.


Notes: Greens are full of nutrients, but if you cut them before cooking, a lot of their goodness can be leached out into the cooking water. So as a rule, I prefer to cut up greens for soups and stews, because the cooking liquid will be consumed, but for other uses, I leave them whole for as long as possible, then cut them up to add them to the dish. However, if this doesn't work for you, use a slotted spoon or skimmer to remove the broccoli rabe from the boiling water. Another technique would be to submerge a sieve containing the broccoli rabe in the boiling water, then simply lift it out and transfer it to the ice water bath.

Also, upon typing this up, it occurred to me that some kind of vegan Italian sauasage probably exists. I am not lucky enough to have ever found it myself, but I'm sure that specialty stores must have it. Lately, I simple add the fennel seeds, and that's good enough for me, since I'm mostly in it for the carbs and veggies anyway.

Ingwerkekse

Snickerdoodles are my #1 favorite cookie, but Gingersnaps are a close second. It was such a rainy morning and afternoon up until about an hour ago, and I just love to bake when the weather is nasty. It feels really cozy for some reason. This recipe is super simple and doesn't require any ingredients that I don't normally have in my pantry, so I can whip them up in a flash. They're not the healthiest things in the world... so eat them as a treat. I love dunking them in a cup of warm green tea... mmm.

Gingersnaps

3/4 c. non-hydrogenated shortening (or softened margarine, if you prefer)
1 c. granulated sugar
1 large egg (room temperature) or egg substitute equal to 1 egg
¼ c. molasses
2 c. all-purpose flour (spoon into measuring cup and level with a butter knife for accuracy)
2 tsp. baking soda
2 tsp. ground ginger
1 tsp. ground cinnamon
1 dash ground allspice or ground clove (optional)
1 pinch/1 grind fresh black pepper (optional)
½ tsp. salt
Additional granulated sugar

Preheat the oven to 350°F and prepare 2 greased baking sheets.

Using a standing or hand mixer on low speed, cream together the shortening and sugar in a large bowl. It will form a light, crumbly mixture.

Beat in the egg substitute and molasses to make a toffee-colored, creamy mixture.

In a medium bowl, whisk together the flour, baking soda, ginger, cinnamon, allspice/clove (if using), black pepper and salt.

Add the dry ingredients into the creamed mixture in batches (quarters or thirds), stirring in the final addition by hand. If the mixture seems a bit dry, use your hands to mix everything well before adding any water to it. The warmth of your hands will help it come together better.

Place about 3 T. of additional granulated sugar on a plate. Use your hands to begin forming small balls with the dough (use about 1 teaspoonful of dough to make a circle about the size of a quarter.) Roll one side of each dough ball into the plate of sugar and place on the greased cookie sheets with the sugared side up and leaving about 1½ inches between each. Bake for about 12 minutes, or until lightly browned, and remove immediately to a cooling rack. The cookies will be somewhat soft and pliable directly out of the oven but will harden upon cooling.

Yields about 40-45 cookies.

Lightened Up Corn Chowder

I love corn. Everything about it. I even love the word "corn." But I most especially love corn in all of its unhealthiest incarnations: slathered in melted butter, fried corn fritters, creamy corn chowder... However, I have forgone a lot of these old favorites in recent years (since I no longer have the metabolism I did when I was 16) and tried to come up with healthier alternatives. The recipe I used to use since I was about 17 was from the Colonial Williamsburg Cookbook, and believe me, it was rife with ways to raise your cholesterol, namely salt pork and lots of heavy cream. However, I've managed to work around all that and come up with this:

"Creamy" Corn Chowder

2 T. olive oil
3 oz. (6-7 strips) soy bacon (such as Smart Bacon) or lean turkey bacon, chopped
Light drizzle real maple syrup
1 medium onion, chopped
1 medium carrot, diced
1 rib celery, diced
1½ c. potato, unpeeled and diced (about 1 medium and 1 small potato)
1 (15 oz.) can cream-style corn
2 c. filtered water
1 c. chicken stock OR an additional cup of water
1 T. dried parsley
1 (12 oz.) can evaporated fat-free milk (1½ c.)
½ c. fat-free milk
2 tsp. cornstarch
2 T. butter or margarine, or a mix of both (recommended: Olivio or Smart Balance)
Salt and pepper, to taste


Heat a large stockpot over medium-high heat and drizzle in the olive oil. Add the soy or turkey bacon, then drizzle with maple syrup and season with pepper. Cook until crisp and remove with a slotted spoon, keeping the fat in the pan. (If using turkey bacon, drain off all fat but 2 T. Turkey bacon does contain some fat, as opposed to soy bacon, and therefore will render some of it into the pan.)

Add the onion and sauté until translucent, seasoning with salt and pepper. Add the carrots, celery and potatoes, seasoning again lightly with salt and pepper. Cook the vegetables until slightly softened, about 2 minutes. If there is not enough oil in the pan, add a few tablespoons of water rather than adding more fat.

Add the creamed corn, water, chicken stock (if using) and parsley, and re-add the bacon. Lower the heat, cover and simmer for 5-10 minutes, or until the largest pieces of potato fall off the end of a knife.

Meanwhile, combine the evaporated milk and regular milk in a saucepan or microwave-safe container. Stir in the cornstarch, beating out any lumps, to make a slurry. Add the butter or margarine. Heat in a saucepan or in the microwave until the butter/margarine has melted and the milk mixture is warmed through. Add this mixture to the soup and stir well to combine. Adjust the seasonings and serve warm. Suggested garnishes: chopped scallions or chives, oyster crackers, shredded vegan cheddar cheese or fresh corn kernels.

Notes: Canned cream-style corn, despite its name, usually does not have cream in it whatsoever. It's merely pureed corn with salt and sugar added. If you prefer, or if you don't have any creamed corn on hand, simply pulse some fresh, defrosted frozen or canned corn in the food processor several times. In this case, you might also want to add a handful of whole kernels to the soup to preserve the look of having corn in the chowder.

I've never tried it, but I'm sure this recipe could be made with plain soymilk. I have to say, though, that I love the velvety texture of evaporated milk. It's hard to believe it's skim milk! I'm sure people like my boyfriend would love to add some cooked, shredded chicken in as well, which I imagine would be yummy, too. This time, I didn't use any chicken stock because I have other plans for the little I have left. It lacked a certain depth of flavor, but it was still delicious!

Some Healthy Snacking Options

I don't know what it is, but I've just been in the mood to nosh lately. I'm usually not much of a snacker in the traditional sense. I try to eat every few hours, but unlike my boyfriend, I'm usually not very tempted by chips and other salty snacks. My sweet tooth has always been my Achilles' heel, so if I reach for anything, it's going to be something sweet, like apples and peanut butter (drool.) Although I have to say that one of my new favorite snacking options are the line of chips by Flat Earth, which are baked and have half a vegetable serving of vegetables in every single serving. They got rid of my favorite flavor, which was Apple Cinnamon, but the Tangy Tomato Ranch and Garlic and Herb Field varieties are great too (if rather high in sodium.)

Anyway, I still like to make my own stuff to munch on, mainly because I know what's in it. So here I was cutting up a cantaloupe the other day, and just as I was about to toss the pulpy seeds, I thought, "Hm, I wonder if I can roast these like pumpkin seeds." Well, after a quick Google search to confirm my suspicions, I had a tasty, natural snack.


Roasted Cantaloupe Seeds


Clean the cantaloupe seeds by first removing any large pieces of vegetable matter, then place the seeds in a bowl of water and let sit for a few minutes. Pour into a sieve or strainer and run under warm water, using your hands to mix the seeds around and press the stringy fibers into the mesh of the strainer. Drain and use your fingers to remove any remaining strings or slimy pulp (it feels a lot like snot.) This step is a lengthy process not unfamiliar to people who roast their pumpkin seeds every year at Halloween, but it's well worth it.

Place the seeds on a clean towel and allow to air dry or (for faster results) carefully blow them with a hairdryer on a low setting.

Spray a sheet pan with non-stick cooking spray and lay the seeds out on it in a single layer. Give the seeds a spray as well, then sprinkle with the seasoning of your choice. I used Montreal Steak Seasoning, which was great, but simple salt and pepper, garlic powder or cayenne pepper would do the trick. Anything that you like will work, really.

Bake at 250°F for about 20 minutes, or until the seeds are crunchy. Do not bake them for too long, or at too high a temperature or the seeds will start to pop rather like popcorn.

Toasted Granola

Traditional granola usually has coconut in it, but I typically do not have that on hand. All of the other ingredients are basically pantry staples (for me, anyway) so this is a cinch to whip up. It admittedly is high in simple sugars, but it's not meant to be eaten by the bowlful. Just a small handful - about a tablespoon or so - is enough to satisfy my sweet cravings, and it's great sprinkles on yogurt, sherbet or low-fat ice cream. I used up some unsalted mixed nuts I had lying around and dried cranberries when I made this earlier in the week. The recipe can also easily be doubled, but I make it as I need it.

1½ c. old-fashioned, rolled oats (not quick-cooking)
3 T. brown sugar
3 T. real maple syrup
2 T. vegetable or canola oil
½ tsp. salt
¼ c. nuts of your choice (cashews, almonds, peanuts, pecans, etc.)
¼ dried fruit of your choice (raisins, sultanas, dried cranberries)Non-stick cooking spray

Preheat the oven to 250°F.

In a medium bowl, combine the oats, brown sugar and nuts.

In a smaller bowl, whisk together the syrup, oil and salt. Pour this mixture over the sugar-oats mixture.

Lightly spray a baking sheet with non-stick cooking spray. Lay the granola out and spread evenly. Bake for 1 hour and 15 minutes, stirring every 15-20 minutes.

Baked Tortilla Chips

I really can't see paying so much money for baked chips in the supermarket... it's way more cost-efficient to make your own, plus you can control the fat and sodium levels.

Preheat the oven to 350°F.

Next, make a stack of 5 corn tortillas and cut into eights. Repeat with another 5 tortillas (you don't want to cut too many at once, or you will get uneven chips as you try to work your knife through them.)

Spray a baking sheet with non-stick cooking spray and lay the triangles out in a single layer, making sure not to overlap. Lightly spray the exposed side with non-stick cooking spray. Sprinkle lightly with salt, cumin and chili powder. Flip each chip and repeat the process.

Bake for 5-7 minutes, then flip the chips and make another 5-7 minutes, or until golden yellow and crisp. Squeeze with fresh lime juice and serve with fresh salsa.
10 tortillas will yield 80 chips.

Baked Pita Chips

Preheat the oven to 350°F.

Use a serrated knife to cut a piece of pita bread in half, then insert the knife horizontally into the pocket and cut through the outer edge of the pita, separating the "top" and the "bottom." Cut each of these 4 pieces in half, creating triangles.
When I have the time, I brush each triangle individually with olive oil, flip each one and repeat. However, when I'm pressed for time, I simply place the triangles in a large bowl, drizzle with about 1 T. olive oil and toss well.

Sprinkle lightly with salt, fresh black pepper, cumin, chili powder, paprika, onion powder, garlic powder and just a pinch of cayenne pepper (optional.)
Bake for 7-8 minutes, toss the chips and bake an additional 7-8 minutes, or until crisp.

Serve with a tzatziki sauce (I have a good recipe for that which I will post in the future...) or any kind of dip. I love to eat these with my White Bean Dip (which I will also get around to posting) because I really don't care much for hummus/raw chickpeas. It makes a great, simple lunch with a salad or some raw veggies on the side.

Baked Potato Chips

A lot of recipes for oven-baked potato chips call for fancy equipment like a mandolin because chip-like crunchiness is only achieved with a very thin potato. I bought a mandolin once, but it was cheap, and I found out the hard way that good mandolins are expensive for a reason. I haven't used mine since, but I do have a trick that utilizes a tool almost everyone has in their kitchen: a vegtable peeler.

Preheat the oven to 375°F.

Scrub a baking potato (you can leave it unpeeled, or peel it if you prefer), then cut off one of the short ends, just enough to get a flat edge. Use your vegetable peeler (or mandolin, if you are lucky/rich enough to have one) to pare away paper-thin slices of the potato. Discard the other "rounded" short edge when you reach the end of the potato, as it is thicker than all the other chips and will take longer to cook.

Lightly brush a baking sheet with olive oil. Toss the potato slices in a bowl with just enough olive oil to coat (not more than 1 tablespoon per potato.) Lay the slices out on the greased sheet in a single layer, avoiding overlap.

Bake for 5-10 minutes or until crisp, removing any chips that seem to be browing faster than the rest during the baking process. Remove to a paper towel to drain off any excess grease. While the chips are still hot, sprinkle with salt and (if desired) fresh, chopped herbs like rosemary or thyme for a more "sophistocated" snack.