The virtues and health benefits of the Mediterranean diet are widely proven and accepted. The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil. And the inhabitants of the region live a long, healthy life without the modern diseases that plague many in America: Heart disease, diabetes, obesity, and Alzheimer’s.
I love this way of eating because of the flavorful meals I can create that are satisfying and fit a healthy lifestyle.
My quinoa shrimp bowl also is an easy and quick meal that is perfect for a weeknight. I serve this with toasted pita bread and a glass of crisp white wine.
1/2 cup prepared or homemade pesto sauce
2 tablespoon balsamic vinegar
1 tablespoon olive oil
1/2 teaspoon sea salt
1/4 teaspoon ground pepper
1 pound peeled and deveined large shrimp patted dry
1 tablespoon olive oil
2 cloves garlic, minced
4 cups arugula
2 cups cooked tri-colored quinoa
1 cup halved cherry tomatoes
1 avocado, diced
4 ounces cubed feta cheese
Whisk pesto, vinegar oil, salt, and pepper together in a large bowl. Place 4 tablespoons in a small bowl. Set aside.
Heat olive oil in a large skillet, add garlic cooking until translucent. Do not brown. Add shrimp and cook, stirring, until cooked through, 4-5 minutes. Remove shrimp to a plate.
Add arugula and quinoa to the large pesto vinegarette bowl and toss to coat. Divide the quinoa mixture into four bowls. Top with shrimp, tomatoes, avocado, and feta. Drizzle each bowl 1 tablespoon of the reserved pesto mixture.
Healthy eating and an active lifestyle are essential to me. Creating recipes low in fat and salt, high in fiber and nutrients is vital to staying fit and youthful. I believe in cooking good tasting food that is satisfying to the pallet. I’ve wanted to incorporate more tofu into my recipes for the enormous benefits of soy. Putting it on top of kale, butternut squash, and red pepper makes this an extraordinary healthy, fulfilling one-pan meal.
I use William-Sonoma Goldtouch bakeware for even temperature cooking and cleaning up, which is essential to me. And they are last long.
1 bunch kale, cut and stems removed 1 (20 oz package) cut butternut squash 1 red pepper sliced 2 cloves garlic, minced 1 shallot, minced 1/4 cup olive oil sea salt pepper 1 container ( 16 oz.) super firm Nasoya Organic Tofu 1 tablespoon olive oil 1 tablespoon Bragg Coconut Liquid Aminos 1/4 cup cornstarch 2 teaspoon sea salt 1 teaspoon black pepper 2 teaspoon garlic powder
Pre-heat oven 425F.
Place kale, butternut squash, red pepper, garlic, and shallots in a large baking pan. Drizzle with olive oil and sprinkle with salt and pepper.
Prepare tofu: Cut tofu into one-inch cubes. In a small bowl combine olive oil and coconut liquid aminos: mix cornstarch, sea salt, pepper, and garlic powder in a medium bowl. Dunk tofu cubes in the liquid mixture, turning to coat, then dredge tofu in cornstarch. Place tofu on top of the vegetables. Bake for 30-35 minutes until tofu is golden.
Cooking at home is fashionable during the pandemic. Cooking is in my blood; I come from a long line of cooks. I love to cook, entertain, and my favorite, large Sunday dinners with family and friends, is on hold until after the pandemic.
The situation necessitated that created tasty one-pan meals for two while my husband and I are social distancing in our home. So easy and no sacrifice on flavor to combine all the ingredients in one roasting pan, and I serve in the same pan!
I add a salad and homemade bread for a simply delicious meal! Dinner for two couldn’t be more perfect!
1 package Earthly Choice Farro, Microwaveable in 90 minutes 1/2 pound Sea Scallops 2 tablespoons olive oil 2 tablespoon fresh lemon juice, about half lemon 1/4 cup dry white wine 2 cloves garlic, crushed 4 lemon slices, halved 1/4 cup pitted Castelvetrano olives, sliced I like Mezzetta olives 2 teaspoons capers 1/2 teaspoon sea salt 1/4 teaspoon black pepper
Pre-heat oven to 425F.
Place farro in baking pan and top with scallops.
Combine in a small bowl mix olive oil, lemon juice, wine, and garlic. Pour evenly over farro and scallops: place lemon slices, olives, and caper on top. Sprinkle with salt and pepper.
Winters in New England are cold and harsh. When snow blankets my home and the wind rattles the windows, I crave comfort food that tastes delicious and is hearty. I don’t want excessive fat and calories, so I create recipes that fit my eating requirement! Soups, stews, and casseroles for healthy eating are a satisfying experience, and you won’t feel deprived. You can have a glass of wine with dinner or a small dessert if you cut unnecessary calories—no need to feel deprived. That will sabotage your new year diet or healthy eating intention.
Simply replacing meat with veggie crumbles in chili makes a significant difference without sacrificing taste. I also added butternut squash to this recipe as it pairs well with the beans and tomatoes. Additional I added baking cocoa for richness in taste and color.
If you like five-alarm chili, add additional hot sauces. I freeze the chili in individual for a quick lunch or supper.
2 tbsp. olive oil 1/2 cup chopped onion 2 cloves minced garlic 1 package (20 oz.) cut butternut squash 1 can (14 1/2 oz. ) no salt added diced tomatoes 1 can (15.5 oz.) black beans, drained and rinsed 2 cans (15.5 oz) cannellini beans 1 can (15.5 oz.) garbanzos beans, drained and rinsed 1 box (32 oz.) unsalted vegetable stock 3 tbsp. tomato paste 2 tsp chili powder 2 tsp baking cocoa 1 teaspoon oregano leaves 1/2 teaspoon ground cumin 1 package (12 oz) Morning Star Farms Veggie Crumbles
Heat oil in a large saucepan on medium heat. Add onion and garlic; cook and stir 8 to 10 minutes or until tender. Add butternut squash and cook for additional ten minutes.
Stir in remaining ingredients. Bring to boil. Reduce heat to medium-low; simmer 1 hour, stirring occasionally.
Cooking for me, is fun and creative; I derive enormous pleasure from preparing a delicious recipe. I inherited my passion for cooking from my mother. I loved to return home from school and sit on the countertop, sharing my day with her as I watched her cook. My time spent cooking with my mother motivated me to start my blog and share her cooking philosophy; I am amazed when I hear people say they can’t cook or don’t like cooking. I say if you love to eat, there is every reason to cook.
On my blog, my goal is to make cooking easy and fun. I’m not interested in being intimidated by an overly pretentious recipe with expensive or hard-to-locate ingredients. And my personal dislike too many waisted steps. I don’t show off on my blog; I want you to easily make my recipes to enjoy with family and friends. I love to entertain, and when I do, I want to enjoy my guests, not hibernating in the kitchen.
During the winter months, I make large vats of soups and stews to freeze for consumption later that provides quick and easy dinners when you are short on time. My life is like yours, with an endless to-do list, so when I am short on time, I can open my freezer and discover an array of made ahead meals.
I make my own soups and stews because I find the commercial and restaurant prepared versions are seasoned with too much salt. If you use the right seasonings, salt is a minimal ingredient for a good soup or stew. Limiting salt improves the taste of food and is a healthier option.
I hope I have given you a few reasons to be adventurous if you have never made your own soup or stew! Oh, did I mention I’d love to hear your successes!
If you want to make this a vegan or vegetarian stew, substitute plant-based sausage for chicken sausage.
White Bean and Sausage Soup
2tablespoons extra-virgin olive oil, plus more for serving
2medium carrots, finely diced
2celery stalks, finely diced
1shallot, chopped
2garlic cloves, finely chopped
1tablespoon tomato paste
½teaspoon ground cumin
1 can (15.5 oz.) Cannellini beans, rinsed, I like Goya Organics, low salt
4 cups unsalted vegetable stock
2teaspoons kosher salt, or to taste
2thyme sprigs
1large rosemary sprig
1bay leaf
2teaspoons balsamic vinegar
1pound sweet Italian chicken sausage or veggie sausage, cooked and sliced 3/4-inch thick*
½teaspoon black pepper
Heat oil in a large stockpot over medium-high. Add the carrots, celery, onion, and garlic. Cook, stirring until the vegetables have softened, about 5 minutes. Add the tomato paste and cumin to the pot. Cook, stirring, until dark golden, about 2 minutes. Stir in the beans, vegetable stock, salt, thyme, rosemary, and bay leaf. Turn the heat up to high and bring to a boil. Then reduce heat to low and simmer gently for about 30 minutes.
Add the sausage to the pot. Simmer for 5 minutes. Stir in the vinegar and pepper. Remove the thyme, rosemary, and bay leaf. Ladle into bowls and serve hot.
Roast the sausage on a sheet pan at 425 degrees for about 20 minutes.
Cooking should be fun! I am amazed when I hear people say they hate to cook! Why would you dislike something essential to survival and can be so creative? I like everyone who cooks has experienced disasters in the kitchen. I once made a cake that, when I frosted, slid off the plate and onto the floor.
Every misshape has made me the cook I am today, and I am grateful for all my cooking experiences.
If you are tackling a new recipe, my first suggestion is to read the recipe in total. Then gather all the tools you need and the ingredients and arrange them on your countertop in order of their use. This makes it so easy to follow the recipe for a novice. Even though I am an experienced cook, I take out my tools and ingredients before cooking.
Cooking is like any other skill; the more you practice, the better you become.
Butternut squash is one of my favorite vegetables. And so delicious with kale in a vegetarian lasagna. I roast both to bring out the flavor; instead of a traditional tomato, I used bechamel sauce. No-boil noodles cut the preparation time.
Butternut Squash and Kale Lasagna
1 package (20 ounces) butternut squash
4 cups kale, cut into 2-inch pieces and stems removed
2 tablespoons extra-virgin olive oil
Kosher salt
Bechamel Sauce
2 tablespoons unsalted butter
10 sage leaves
1/4 cup all-purpose flour
4 cups whole milk
1 cup grated parmesan cheese
Pinch of freshly grated nutmeg
Lasagna
Unsalted butter, for the baking dish1 cup grated fontina cheese (about 4 ounces)
1 cup grated low-moisture mozzarella cheese (about 4 ounces)
1 tablespoon all-purpose flour
15 ounces ricotta cheese (can be part-skim)
2 eggs, beaten
9 no-boil lasagna noodles
Make the vegetables: Preheat the oven to 425 degrees F. Toss the squash and kale with 2 tablespoons olive oil on a baking sheet; season with salt.
Roast, rotating the baking sheets once until the vegetables are tender, 18 to 20 minutes; set aside. Reduce the oven temperature to 350 degrees F.
Meanwhile, make the bechamel. Melt the butter in a medium saucepan over medium heat. Add the sage and cook for 1 minute. Whisk in the flour until smooth; cook, whisking, until the flour is lightly golden but not brown, about 2 minutes. Gradually whisk in the milk until smooth. Bring to a boil, then reduce the heat to medium-low and simmer, occasionally stirring, until thickened, about 5 minutes. Add parmesan cheese. Stir in the nutmeg.
Assemble the lasagna. Butter a 9-by-13-inch baking dish. Toss the cheeses and the flour in a bowl; set aside 1/2 cup for topping. Evenly coat the bottom of the dish with 1/2 cup of the bechamel.
Lay 3 noodles side by side on top. Cover with one-third of the remaining bechamel. Sprinkle with half of the remaining cheese mixture, half of the ricotta cheese, and top with half of the vegetable mixture. Arrange 3 more noodles on top and repeat the layers (bechamel, cheese, ricotta, vegetables). Top with the remaining 3 noodles, then cover with the remaining bechamel; sprinkle with the reserved 1/2 cup cheese.
Loosely cover the dish with foil and bake until bubbly, about 45 minutes. Uncover and bake for 15 additional minutes until browned and bubbling. Let stand 15 minutes before serving.
To make ahead, cover the unbaked lasagna with plastic wrap and refrigerate for up to 24 hours. To bake, remove the plastic wrap and follow baking instructions.
To freeze, cover lasagna tightly with plastic wrap, then aluminum foil. Freeze up to 3 months. To bake, remove the plastic wrap, cover with aluminum foil, and bake for 90 minutes. Uncover, bake for an additional 10-15 minutes.
Mediterranean Stuffed Pepper with Turkey, Orzo and Feta Cheese
Some foods shout out comfort and remind me of my mother. Stuffed peppers was a staple in our home when I was growing up. My mother, a creative cook, never made anything with the same ingredients, doctoring up, her words, any recipe she cut and saved from ‘Woman’s Magazine.’ She never wrote down any of her adjustments or changes to a recipe. She liked the freedom from structure and routine when cooking and living her life. On her bookshelf, she stacked her collection of recipes in a pile that she skimmed through for ideas before she fashioned a delicious meal from scratch.
I share so many of my mother’s passions, cooking, gardening, entertaining, and family. One area that we are total opposites is the organization and structure of life. I am an organization geek and live by having a set place for everything.
When my mother would come for a visit, she would marvel at how organized I was and how my life flow systematically. I think she found it amusing that I gravitated to the direct opposite of her raising my family. My children had chores each day, which they completed without being asked and helped in many ways at home. Although she admired my skills, they were not for her. She told me that I was like my grandmother, organized and structured, something she hated growing up. And when she had her own family, she wanted nothing to do with my grandmother’s rules and tasks.
Now that my mother and grandmother are no longer with me, I am grateful that I inherited the best traits from both women.
Mediterranean Stuffed Pepper with Turkey, Orzo and Feta Cheese
2 red, 2 yellow, and 2 orange peppers
1 cup orzo, cook according to package instructions, cooled
1 lb. ground turkey
1 cup mozzarella
1/4 cup crumbled feta cheese
1/2 cup kalamata olives, chopped
1/2 teaspoon oregano
1/2 teaspoon mint
1/2 teaspoon dill
1/2 teaspoon allspice
1/2 teaspoon cinnamon
1 clove garlic, chopped
1 tablespoon fresh lemon juice
1 teaspoon zest of lemon
1 1/2 teaspoon salt
1/2 teaspoon pepper
Sauce
2 tablespoon olive oi
l2 cloves garlic, minced
1/2 teaspoon oregano
1/4 teaspoon crushed red pepper
1 teaspoon salt
1 can(14.5 oz) petite chopped tomatoes, I use Hunt’s no salt added
2 tablespoon parmesan cheese
Preheat oven to 350F. Cut off the top of each bell pepper and reserve the tops; discard the seeds and white membranes. Put the turkey in a large bowl; add 1 cup mozzarella, 1/4 cup feta, orzo, oregano, mint, dill, allspice, cinnamon garlic, lemon juice, lemon zest, 1 1/2 teaspoons salt, and 1/2 teaspoon pepper. Gently mix with your hands. Stuff each bell pepper evenly with the turkey-rice mixture; cover with the pepper tops. Place in baking dish.
Make the sauce: Heat oil in a deep and wide saucepan. Add garlic cooking until translucent, don’t brown. Add oregano, pepper, and salt until combined. Slowly pour in tomatoes cover and simmer for 30 minutes. Top peppers with tomato sauce. Sprinkle with parmesan cheese. Cover with lid or aluminum foil and bake her for 60 minutes
When I am short on time yet want to make a tasty, delicious meal, I turn to my repertoire of easy, quick delicious meals. Pasta is a go-to for me since I am of Italian heritage. My mother made fabulous meals every night for our family, and I was fortunate to have her as my gold standard.
When I cook, I remember sitting on the kitchen countertop as my mother worked her magic with a recipe. A pinch of this, a dash of that, combined with a few other ingredients, and she created a special dinner for her family.
My mother didn’t write her recipes down because when she cooked, it was a new adventure for her; she never made the recipe the same!
I inherited my love of cooking from my mother. And I get lost in the kitchen creating new recipes from old favorites, experimenting with different flavors and combinations. Every recipe isn’t a success; I’ve failed many times. With each failure, I’ve learned so much from the mistakes.
Have fun, experiment, add your spin when you cook!
Enjoy!
1 package(9 oz.) Buitoni fresh Linguine
1/4 cup extra-virgin olive oil, plus more for drizzling
4 tablespoons unsalted butter
4 cloves garlic, smashed and peeled
1 pound porcini or baby portobello mushrooms halved lengthwise and cut crosswise into 1/4-inch-thick slices (smaller mushrooms can be left halved)
Kosher salt
1/4 teaspoon dried red-pepper flakes, plus more for serving
1 tablespoon fresh thyme or 2 teaspoons dried thyme
1/2 heavy cream
1-ounce Pecorino Romano, finely grated (2/3 cup)
Porcini Butter Sauce Heat a large straight-sided skillet over medium. Add oil, butter, and garlic. When butter melts and garlic sizzles, add mushrooms; season with salt. Cook, occasionally stirring, until mushrooms are tender and golden brown, 12 to 15 minutes. Add pepper flakes and cook 30 seconds more. Add cream and stir until combined.
Meanwhile, cook pasta in a large pot of generously salted boiling water until al dente, according to package instructions. Reserve 1/2 cup pasta water; drain. Add pasta water to the skillet with mushrooms. Bring it to a simmer, stirring until half evaporated. Add cream, stirring until combined, coating the mushrooms.
Toss over pasta. Add half of the cheese, tossing to combine. Serve topped with remaining cheese, pepper flakes, and a drizzle of oil.
Living in New England,, we have an abundance of fresh seafood. Every grocery store has a fish market with fresh fish and seafood. I have many different recipes that I make for Seafood Stew. Combining different tastes make each recipe a flavorful feast.
When I cook for company, I like tackle complicated recipes with exotic ingredients, and everyday family meals, I love no fuss, easy, tasty recipes. Recipes that I can make quickly without sacrificing flavor.
SEAFOOD STEW
1 can (14.5 ounces) whole peeled tomatoes in juice
1 roasted large red pepper, Mezzetta Roasted Red Bell Peppers,
1 pound skinless cod or halibut fillet, cut into 1 1/4-inch pieces
1/2 pound medium shrimp, peeled and deveined
1/2 pound mussels, cleaned and debearded
fresh bread for serving
Combine tomatoes and red pepper in a blender; purée until smooth—heat large pan. Add oil and 2 butter. When butter melts and foam subsides, add shallots and celery; cook, occasionally stirring, until tender and golden in places, about 5 minutes. Add garlic, thyme, red crushed pepper, and 1 teaspoon Old Bay and cook until fragrant, about 1 minute. Add vermouth; cook until mostly evaporated, about 2 minutes.
Add tomato mixture and broth. Bring to a boil, then reduce heat to medium-low and simmer 5 minutes.
Meanwhile, season fish and shrimp with remaining 1/2 teaspoon Old Bay, salt, and pepper; nestle with mussels into the skillet. Simmer, gently stirring a few times, until just cooked through, about 5 minutes or until mussels are opened.
Like The Seven Kingdoms of Westerly, I do miss Game of Thrones, winter is coming to New England. To ward off the frigid, snowy weather, I love to create tasty, healthy soups and stews filling but low in fat, salt, and calories but not short on flavor. My vegetable stew fits that description perfectly. Totally healthy, vegan, flavorful with just the right kick from the hot sauce. I make a big batch for future dinners when snowdrifts are blanketing our homes.
Hearty Vegetable Stew
2 tablespoon olive oil 4 cloves garlic crushed 1 large shallot chopped 8 oz baby portabella mushrooms, sliced 1 can(14.5 oz) petite diced tomatoes, Hunt’s no salt added 2 cups vegetable broth 1 tablespoon chili powder 1 cup chopped baby carrots 1 cup farro, rinsed 1 can (15 oz) Cannellini Beans, rinsed Griller Crumbles, Morning Star 2 tablespoon Franks Hot sauce
In large stock pot heat olive, add garlic and shallot cooking for 5 minutes until translucent. Don’t brown. Add mushrooms cooking another 5 minutes. Combine tomatoes, vegetable broth and chili power adding to vegetables mixture. Add carrots, farro, cover, simmer for 15 minutes. Finish stew by adding beans, Griller Crumbles and Franks Hot Sauce. Simmer for 10 more minutes.
