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.
Winters in New England spell snow and Noreasters. Storm after storm plummets the region beginning as early as October and some years raging until April.
A warming soup is perfect when the wind is howling and rattling the windows and the temperature dips to frigid proportions. Soups are easy to make and healthy, primarily if you use unsalted vegetable stock, fresh vegetables, and beans. Did I mention that beans are superfoods, high in fiber, protein, and low in calories? And I add herbs to favor the rich vegetable broth.
1 tablespoon olive oil 1 medium white onion, peeled and diced 1 stalk of celery, thinly sliced 4 cloves garlic, minced 1 teaspoon crushed red pepper flakes 8 cups unsalted vegetable stock 2 (15-ounce) cans of cannellini beans, rinsed and drained 2 bay leaves 1 tablespoon fresh thyme or 1 teaspoon dried thyme 1 cup uncooked orzo 3 cups broccoli florets juice of 1 lemon 1/2 teaspoon fine sea salt 1/4 teaspoon freshly-cracked black pepper freshly grated parmesan cheese, optional
Heat oil in a large stockpot over medium-high heat. Add onion and celery and sauté for 5 minutes, occasionally stirring, until softened. Add garlic and crushed red pepper flakes and sauté for 2 more minutes, stirring frequently.
Add vegetable stock, beans, bay leaves, thyme, orzo, broccoli, and stir to combine. Continue cooking until the soup reaches a simmer. Then reduce heat to medium-low to maintain the simmer, cover, and cook for 10 minutes or until the orzo is al dente. (Be sure to stir the soup occasionally so that the orzo does not clump on the bottom.)
Add lemon juice and stir. Then season with salt and pepper.
Serve warm topped with a generous sprinkle of freshly-grated Parmesan cheese.
Did I mention that I love fish! And if you read my blog, living in New England affords me access to the freshest fish. Our local grocery stores all have excellent fish markets.
Cod is a staple in our region, and the most famous dish is Baked Cod with Ritz crackers. On the menu in every traditional New England restaurant. I’ve put a new twist on this recipe to create a healthier version with fewer calories and fat.
During the pandemic, my recipes have tended to be for two and one-pan meals. Double the recipe to serve more people; use a large roasting pan.
4 cups kale, cut into bite-size pieces, and stems removed 1-pint cherry tomatoes 1 lb. cod, cut into four pieces 1/4 cup olive oil 1/4 cup lemon juice 1/4 cup unseasoned Panko bread crumbs 2 tablespoons parmesan cheese 1/2 teaspoon sea salt 1/4 teaspoon pepper
Pre-heat oven 425F. Arrange kale and tomatoes on a baking pa—place cod nestled in kale and tomatoes.
Mix olive oil and lemon juice and drizzle over cod and vegetables.
In a small bowl, combine bread crumbs, parmesan cheese, salt, and pepper. Sprinkle over cod and vegetables.
Bake for 25-30 minutes, depending on the thickness of the cod. I purchased a thick cod fillet for this recipe.
New England winters are snowy and cold. January can be harsh with blizzards conditions blanking the landscape with large snow falls keeping the natives snug and safe our homes. Outside the wind howls and the snow drifts against my front door, inside I simmer homemade soup to warm my thoughts. Nothing tops a hot bowl of soup on a wintery day!
I love to make soup and one of my favorites is Tortellini and Escarole soup. It’s delicious and easy to make. And naturally good. Also, very important to me is that it freezes well.
If you prefer a vegetarian soup use vegetable stock instead of chicken and omit chicken sausage. I suggest unsalted vegetable stock not broth; stock is more flavorful!
Tortellini and Escarole Soup
3 Tablespoon olive oil 3 cloves garlic crushed 2 shallots, chopped 1 head of escarole, thoroughly washed and cut into bite-size pieces 1 box ( 32 oz.) organic low salt chicken broth or 1 box (32oz.) unsalted vegetable stock, I like Kitchen Basics 1 package cheese tortellini(9 oz) fresh or frozen tortellini
Parmesan cheese (optional)
3 chicken sausages, cooked and sliced into 2-inch pieces, optional
Cook garlic and shallots in olive oil on low for 5 just until shallots are translucent. Don’t brown garlic (it taste bitter if you do). Add escarole, stir, coating escarole with olive, and cook for another 5 minutes just until the escarole is wilted. Add chicken broth, tortellini, salt, and pepper to taste. Bring to boil, then simmer for 20 minutes. I sometimes add chicken sausage to the soup. Brown and thoroughly cook three chicken sausages, slice into 2-inch pieces and add to the soup. Simmer an additional 2 minutes. Salt and pepper to taste.
Sprinkle Parmesan cheese over individual servings if you want. Serve with fresh Italian bread and a salad for a beautiful winter meal.
Enjoy!
The soup made with sausage and chicken broth
The soup made with vegetable stock and not sausage.
Living in New England, I am fortunate to have access to the freshest seafood. Hard to believe in 2021, an old fashion fish monger truck sells fish and seafood straight off the dock at our seasonal summer market. And this winter, after the market closed, the company is delivering weekly to our town. I just place the order on Monday, for a Wednesday delivery!
I don’t have time most weeknights to prepare elaborate meals. Instead, I serve meals prepared in under thirty minutes, or I defrost and reheat something I made ahead on a leisurely weekend.
One of my favorite easy dinners for two is Spaghetti and Clams in a light white wine sauce. I like to use meaty count neck clams, married with wine and herbs for a lusciously delightful taste.
Dinner in under thirty minutes!
Ingredients
2 tablespoon olive oil 2 cloves garlic, minced 1 shallot, minced 1 tablespoon fresh thyme, finely chopped 1 cup dry white wine pinch of saffron 1/2 teaspoon sea salt 1/4 teaspoon pepper 1 pound count neck clams, well-scrubbed 4 ounces thin spaghetti, cook according to package
In a saute pan, add olive oil, garlic, shallot, and thyme. Saute on medium heat for 8-10 minutes; garlic and shallots should be translucent, not browned. Add wine, saffron, salt, and pepper simmering for 5 minutes. Add clams, cover, continue to cook for 5-10 minutes. All the clams should be open; discard any that aren’t. Pour over cooked pasta. Serve with fresh grated Parmesan cheese.
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.
Healthy eating during the Holiday Season is not an easy task, beginning with Thanksgiving and continuous munching to the New Year. Celebrating, enjoying food with family and friends is an essential facet of the season for me. To not become unhealthy and pack on the weight, I’ve created vegetarian options for our everyday meals that are flavorful and healthy. I make my vegetarian meatball Italian style to add to homemade tomato sauce. I make a large batch of marinara and freeze to have available for a quick meal. You can purchase a good quality sauce if you prefer. The link to my sauce is below.
Vegetarian Meatballs
2 tablespoon olive oil 1 (8 ounces) package mushrooms, I used portabella. 1/2 cup chopped onions 3 cloves chopped garlic 4 teaspoons Italian Herbs 1/4 teaspoons crushed red 1 can (15.5 ounces) chickpeas, drained and rinsed. 3 tablespoons tomato paste 1/2 cup fresh grated parmesan cheese 1 cup plain bread crumbs or cooked Arborio rice 1 egg, beaten salt and pepper to taste
Pre-heat oven to 450F. Heat oil in a large skillet, add onions, mushroom, Italian herbs, and red pepper. Saute until onions are soft. Add minced garlic a saute a few minutes longer. Do not let garlic brown.
Transfer to a food processer. Add beans and tomato paste. Pulse until combined, not pureed.
Add parmesan cheese, pulse to combine. Next, add bread crumbs and pulse.
Transfer to a bowl and add beaten egg. The egg binds the mixture together. Once the mixture binds together, make the meatballs. I like my balls’ smalls. They can easily be made large, like big meatballs.
Place meatballs on a parchment-lined baking sheet. Lightly spray with cooking spray. Bake for 12-14 minutes until browned.
Add to tomato sauce for meatless spaghetti and meatballs.
A first-generation American, my mother, embraced Thanksgiving and cooking a turkey with a passion. Now that my mother is no longer with me, I wish I would have asked her how she learned to cook the perfect turkey. My grandparents, both exceptional cooks, immigrated from Italy and cooked the best Italian dishes. I recall them making chicken, never turkey.
My mother was particular about her turkey preparation. Local, farm-fresh turkey, the biggest they had was what she purchased. We anxiously waited for her return from the farm. I can still see her walking up the driveway, weighted down by a twenty-nine or thirty-pound turkey, and we rushed to the door to help her. Then she began cleaning the turkey before cooking. She soaked her turkey overnight in a salt bath in the kitchen sink. Now we are cautioned about leaving the turkey out for an extended time; this was not an issue during my mother’s day. I believe that the salt protected from bacterial growth, and she thoroughly rinsed dried the bird before she stuffed the turkey.
She buttered and seasoned the bird, and then she cut a paper bag to fit over the turkey and the top of the roaster. Twine tied around the edge of the roasting pan secured the covering. When I was young, I was amazed that the bag didn’t catch on fire in the oven. My mother’s turkey was always browned to perfection and never dry.
When I cook a turkey, I soak mine in a tub in the refrigerator or if you don’t have room, place the tub in a cooler packed with ice. I’ve tried various turkey brines, home-made or store-bought; my favorite is still my mother’s simple kosher salt turkey bath. The basic ratio I use is two cups of kosher salt to two gallons of water
And as I prepare for Thanksgiving, getting the turkey ready, I pay tribute to my mother, my guide and inspiration throughout my life!
1 (18 pounds) whole turkey 1/2 cup unsalted butter, softened 1 lemon, zested and juiced 1 teaspoon chopped fresh thyme leaves 2 tablespoon kosher salt Freshly ground black pepper 1 large bunch of fresh thyme 1 whole lemon, halved 1 shallot, quartered 1 head garlic, halved crosswise
Perfect Turkey
Preheat the oven to 350 degrees F. Melt the butter in a small saucepan. Add the zest and juice of the lemon and 1 teaspoon of thyme leaves to the butter mixture. Set aside.
Take the giblets out of the turkey and wash the turkey inside and out. Place 2 tablespoons of kosher salt. Let the turkey sit for 30 minutes, and then rinse again. Remove any excess fat and leftover pinfeathers and pat the outside dry. Place the turkey in a large roasting pan.
Fill the cavity with thyme, halved lemon, halved shallot, and garlic, and brush the turkey outside with the butter mixture and sprinkle with salt and pepper. Tie the legs together with string and tuck the wing tips under the body of the turkey.
Roast until a meat thermometer inserted in the thigh’s meaty parts registers 165 degrees F (75 degrees C), about 4 hours. If Turkey browns too quickly, cover with aluminum foil.
Transfer the turkey to a large serving platter, and let it stand for at least 20 to 30 minutes before carving. Make gravy.
Gravy
1/4 pound (1 stick) unsalted butter
1/4 cup flour
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
Defatted turkey drippings plus chicken stock to make 2 cups*
1 tablespoon Cognac or brandy
Heat the turkey drippings and chicken stock in a pan. Simmer on low. In a large (10 to 12-inch) saute pan, melt butter. Sprinkle the flour into the pan, whisk in, then add the salt and pepper—Cook mixture for 2 to 3 minutes. Add the hot chicken stock mixture and Cognac, and cook uncovered for 4 to 5 minutes until thickened.
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
