Roasted Sweet Potato and Black Bean Salad

Sweet potatoes and black beans are both well known for their healthy properties. Sweet potatoes have a low glycemic index and are high in protein and fiber.  Black beans even more so. The oil used is heart-healthy extra virgin olive oil (EVOO). There is nothing to dislike about this tasty dish!

The salad is especially versatile. By changing the dressing you change the flair, from southwestern to Italian to Indian or any other cuisine you like. This particular recipe is of the southwestern variety.

Total preparation time about 1 hour, active time about 10 minutes.

Ingredients:

4 medium sweet potatoes, peeled and cubed
1 medium red onion, chopped
2 tablespoons EVOO
2 cans of black beans (15 oz. ea.), drained
1 medium red bell pepper, seeded and chopped small
½ cup (loose pack) chopped fresh cilantro
Salt and freshly ground black pepper to taste*

Dressing:
Juice of 2 medium limes
2 jalapeno peppers, seeds removed
1 garlic clove
2 tablespoons EVOO

Method:

1.    Preheat oven to 400 degrees F.
2.    Place EVOO, cubed sweet potatoes, and chopped onions into a large baking pan and toss to coat evenly with oil. Bake, turning occasionally, 30-40 minutes until sweet potatoes are browned and tender.
3.    Place dressing ingredients in a blender or food processor – blend well.
4.    Combine sweet potato mixture, dressing, and fresh chopped red bell pepper in a serving bowl. Add salt* and pepper to taste, toss well, and top with chopped cilantro.
5.    Serve at room temperature.

To change the personality of this dish, simply change the dressing and/or cilantro. For instance, lemon instead of lime, oregano, and freshly chopped parsley makes it an Italian salad.

Buon appetito!

* There is adequate salt in the black beans that I choose not to add more.

Insalata Siciliana di Ceci e Tonno

Insalata Siciliana di Ceci e Tonno

(Sicilian Chickpea and Tuna Salad)

Sicily is the crossroads of many cultures. The island has been invaded by the Greeks, Romans, Spaniards, and others. But notably, by the Arabs.

Sicilian culture and cuisine has incorporated significant Arab influences. Cumin, for instance, is used traditionally in Sicily but not elsewhere in Europe. That came from the Arabs. In addition, the Mediterranean yields a rich harvest of seafood, tuna of which is king. The hot, sun-baked land produces a variety of fruits, vegetables, and spices.

From all of these, this humble recipe is offered. Peasant food, but at the rich end of the scale, it would be prepared for feasts and celebrations. Very healthy and nutritious, it would nourish the fisherman and farmers responsible for its components. It may be prepared rapidemente e semplicemente (quickly and easily).

While made with fresh ingredients in the old country, we will work with canned goods which result in a surprisingly good variation.

Ingredients:

2 (15 oz.) cans Garbanzo beans (chick peas), drained

2 (5 oz.) cans Albacore tuna in water or oil, pressed and drained

4 scallions (green onions), white parts and 4 inches of green tops chopped

¼ red onion, chopped

½ red bell pepper, seeds and ribs removed, chopped

1 Roma (plum) tomato, chopped

Juice of 1 lemon, seeds strained out

2 garlic cloves, minced

½ tsp. ground cumin (best if freshly ground from seed)

¼ tsp. ground turmeric

1/8 tsp. cayenne pepper (or more to taste)

Freshly ground black pepper to taste

¼ cup extra virgin olive oil, more if needed

Note that we have added no salt. The canned chickpeas and tuna typically contain all the salt we will want.

Mix all ingredients well. Allow flavors to blend at room temperature for 30 minutes. Add additional olive oil if needed to moisten.

Stir well and serve with freshly toasted garlic bread and a good dry red wine. Yum.

One-pot veggies and pasta with pesto

This one came to me after having learned several recipes from various family members, both domestic and Italian.  We were looking for something relatively quick but healthy, and building on what we knew, this was the result.

The central idea is to cook whole garlic, string beans, potatoes, pasta, and thin-sliced broccoli in the same pot, then combine with pesto and olive oil and top with a little fresh ground parmigiano reggiano cheese.  

All cooked in the same pot, this is an extremely simple meal to prepare (and to clean up after).  The key is to prepare the ingredients so that they cook to desired doneness in succession.

One guarantee... this is simple!

 Ingredients:

1 head garlic, peeled, large cloves halved

1 pound string beans, snapped and halved

1 large potato, peeled and cubed

1/2 pound spaghetti, whole wheat or plain, broken in half

1 broccoli crown, florets separated and stem thinly sliced

3-4 Tbs. pesto

A little extra olive oil if needed

Salt and pepper to taste

Parmigiano reggiano cheese for topping

Method:

Bring a large pot of salted water to boil.  Add the garlic cloves.  Return to boil.

After 5 minutes, add string beans.  Cook for 5 minutes.

Add potatoes and cook for another several minutes.

Break spaghetti in half, add to pot, and return to boil.  

After 3 minutes, add broccoli.

Cook another 5-8 minutes until all ingredients are tender to the tooth.

Drain, return to pan, and mix well with pesto.  If a bit dry, add some extra virgin olive oil until desired consistency is obtained.

Serve topped with freshly grated parmigiano reggiano and salt and pepper to taste.

Buon appetito!  

Pasta in Tomatoey Broccoli Sauce

Broccoli sauce prior to mashing

Broccoli is the vegetable that everyone loves to hate.  When cooked badly, it has both an unpleasant texture and taste.  No wonder former President George H. W. Bush doesn’t like the stuff.  But broccoli has a lot to recommend it.  A member of the cabbage family, it is packed with nutrients, being high in vitamin C, dietary fiber, and anti-cancer properties.  And much more importantly, when properly prepared, it can be quite tasty!

There are many pasta and broccoli recipes, but this one is different and results in a very savory dish of pasta in a thick, tomatoey, broccoli sauce.  The spices are a suggestion only – feel free to substitute your own favorites.

First we’re going to cook the broccoli, and then the pasta, in the same water. That way the vegetable nutrients aren’t  completely tossed down the drain.  In addition, a cup of this water will be added to the sauce.

The broccoli, after cooking in the pasta pot, will be transferred to a deep skillet and cooked in olive oil, thoroughly mashed down, then combined with tomato paste and the cup of reserved water to form a thick sauce.

Finally, the pasta is cooked in the pasta pot (same water as the broccoli) until not quite done, drained through a colander, then combined in the broccoli sauce and cooked to completion. 

Ingredients

1 pound broccoli, cut up (florets cut and stems thinly sliced)

4 tbs. EVOO

Pinch of turmeric

¼ tsp. red hot pepper flakes

Fresh grated black pepper to taste

1 cup of water (reserved from pot)

1 can 6 oz. tomato paste

3 cloves garlic thinly sliced

3/4 pounds (about 3/4 box) small pasta (ziti, penne, etc.)

Fresh grated cheese (Parmigiano Reggiano preferred)

Method

Bring a large pot of salted water to a boil.  Add broccoli and cook 10-15 minutes until all parts are tender (particularly the stem chunks). 

Meanwhile, heat oil in a large, deep skillet (or Dutch oven).  Add spices (turmeric, hot pepper flakes, black pepper).

When broccoli is tender, remove pot from heat, then use a slotted spoon or strainer to move the broccoli to the skillet.  Reserve a cup of the broccoli water.

Cook the broccoli in the skillet over medium-high heat, stirring and mashing until hot and well cooked into a thick sauce.  Add the can of tomato paste and cup of reserved water – mix and stir well.  Stir in garlic slices a few moments before adding the pasta. Add water as necessary if sauce is too thick.

Meanwhile, bring the vegetable water back to a boil and cook the pasta until al dente (not quite done).  Drain pasta and add it to the broccoli sauce.  Stir well to coat, then cover and continue cooking until pasta is done.

Salt to taste.

Serve with a topping of fresh grated hard cheese and a nice glass of Chianti.  Enjoy!

SHORTCUT - you may replace the tomato paste and cup of water with 2 cups of prepared tomato sauce.  My favorite is Classico Traditional Tomato & Basil.

Whole wheat ziti in tomatoey broccoli sauce.

Portuguese Kale Soup (Caldo Verde)

Caldo verde (green soup) is a traditional Portuguese soup based on olive oil, potatoes and kale.  The many variations may contain onions, beans, chorizo (sausage) and other ingredients, but this recipe is the simple version that you might imagine fishermen and farmers enjoying to economically sustain their labors.  It is unexpected that the base is water rather than stock, but the resulting soup is thick and satisfying. 

Proper preparation requires some time to cook down the potatoes, creating a surprisingly creamy broth.  But rest assured, while the total time can approach two hours, active preparation time is 30 minutes or less.

The key to this dish is to slice the potatoes thinly so that they cook thoroughly and break down more quickly.  In addition, the green vegetable (most commonly kale, but could also be collard greens or cabbage) must be sliced very thin.  The easiest way to accomplish this is to roll up several kale leaves tightly like a cigar, then slice thinly crosswise.  You may include the tender portion of the stems, but discard the tougher lower portions.  Total cooking time is gauged to ensure that the stem portions are completely cooked and tender. 

Finally, olive oil is a major taste ingredient so a fruity, delicious extra virgin variety is highly desirable.

When served, it is customary to dip thick slices of fresh, whole grain bread into the soup, leaving the remaining broth a scrumptious, thick mixture of kale, olive oil, and potatoes. 

This is a very satisfying dish that can serve as a hearty appetizer or an entire meal.  It is traditionally accompanied by a robust red wine.

2 ½ lbs. potatoes (3-4 medium), peeled and sliced thin

1 cup extra virgin olive oil

6 cups water

4 cloves garlic, coarsely chopped

1 tsp. fresh chopped rosemary

¼ tsp. hot red pepper flakes

freshly ground black pepper

salt to taste

1 lb. (one bunch) of kale, washed and sliced thin, tough stems discarded

Put potato slices, oil, and water into a large soup pot, bring to boil. Stir to avoid sticking. Reduce heat to low boil, add garlic, rosemary, red pepper, black pepper, and salt. Cook, stirring frequently with a wire whisk to break up potatoes, about 30-45 minutes. Liquid will become thick as potatoes dissolve.

Prepare kale. Wash and drain. Stack several leaves at a time, rolling into a tight “cigar”, then slice thinly crosswise to where stems become tough. Discard tough stems. Place kale into soup, stir, cover, and continue cooking until stem portions are tender.

Serve with fresh green salad, hard crust bread, and a robust, dry red wine.  Enjoy! 

Gently fried Brussels sprouts

Gently fried sliced Brussels sprouts

Many of us learned early to hate Brussels sprouts. Usually boiled and overcooked either by Mom or the school cafeteria, the result was bland, odoriferous, and just generally unappetizing. This is extremely unfortunate because these tiny cabbages are very nutritious and don’t have to taste like medicine.

Brussels sprouts, in the same family as cabbage and broccoli, top the list of vegetables rich in glucosinolates, a class of phytonutrient known as a cancer preventative.  In addition, studies have shown that Brussels sprouts offers DNA protection (“Inhibition of oxidative DNA damage in vitro by extracts of brussels sprouts”, Institute of Public Health, University of Copenhagen, Denmark, August 2000).  Enough of the health benefits – the main reason to eat them is that they can be really tasty!

Here is the secret… simply slice the sprouts and gently fry in olive oil.  How simple is that?

Ingredients

10 oz. fresh Brussels sprouts (12 -16 sprouts depending on size)

2-3 Tbs. extra virgin olive oil (EVOO)

2 cloves garlic, finely chopped

Freshly ground black pepper to taste

Method

Prepare the Brussels sprouts by rinsing in cold water and allowing to drain.  Slice each sprout thinly cross-wise, discarding the base.

Warm the oil in a skillet over medium-low heat.   Add garlic and fry gently – do not allow to burn or crisp.  Add sliced sprouts, stir to coat with oil, then cover and cook over medium-low heat for 20 minutes or until sprouts are cooked through.  Stir occasionally and remove lid for last few minutes.

That’s all there is to it.  You may add spices if you like – I put a pinch of turmeric, a few hot red pepper flakes, and some black pepper into the EVOO before adding the garlic and sprouts.  I’ve seen other recipes that add a little balsamic vinegar at the end.  Be creative and have fun!

Slicing the sprouts

Simple spinach with an Indian flair

Cooking does not always have to be complicated in order to taste good or be good for you.  Spinach is highly nutritious and is used in many cuisines.  Originating in Asia, it has spread around the world.  Best used fresh from your own garden, it begins to lose nutritional value after just a few days.  One good way to overcome this (especially out of season) is to use frozen spinach.  An added virtue of frozen is that a side dish of spinach can be prepared with almost no effort as you are working on the main course.Frozen spinach does not need to be rinsed, trimmed, or chopped.

This dish is a tabula rasa, or blank slate, which takes on the characteristics of the spices you use.  I prefer an Indian style using turmeric and hot pepper flakes, but you could make it Italian by using oregano and thinly sliced garlic.  There is a bit of dairy added near the end to make the dish slightly creamy.  I like low-fat cream cheese, but you could substitute plain yogurt, cottage cheese, feta, or whatever you like.  Experiment and have some fun.   

1 Tbs. EVOO

1/8 tsp. turmeric

Freshly ground black pepper

A few hot red pepper flakes to taste

1 10oz. package of frozen spinach (chopped is my favorite)

1 Tbs. low-fat cream cheese

Heat oil in a small skillet (large enough to accommodate the frozen block of spinach) over medium-low heat.  Add turmeric, black pepper, and hot pepper flakes and stir into the oil.

Remove spinach from package and drop directly into skillet.  Cover and cook slowly for 20 minutes, occasionally turning and breaking up with a wooden spoon.

Once the spinach is completely thawed and has begun to cook,  uncover to allow some of the excess liquid to evaporate.  After 5 or more minutes, add cheese or dairy product, cover, and allow dairy to melt.

Stir well to blend  in the dairy product.  If dinner isn’t ready yet, turn off heat and cover until ready to serve.

Serves two.  Recipe may be easily doubled.

Buon appetito! 

Pinto bean and thyme stew

Thyme is an ancient herb well used by the early Egyptians, Greeks, and Romans, so I guess it’s good enough for us.  Forming a low shrub, the thyme in our back yard garden thrived this year.  Sampling a fresh bit recently, I was struck by its peppery taste and pungent aroma.  Beans!  …I thought… no, pinto beans in particular.  This herb would do very nicely with pinto beans.  So here is the result.  Of course, one could prepare dried beans, soaked overnight, and be a purist, but I am sensitive to the busy parent who must prepare dinner in 20 minutes.  So with a slight sacrifice to perfectionism, here is a quick but tasty dish.    

Use fresh thyme if at all possible.  Green, flexible stems may be chopped up with leaves attached.  For the woody stems, strip the leaves off first with your fingers.  The essential oils of thyme are volatile, so only add to the stew for the last 5 minutes of cooking, else all the good stuff will cook away.

3 Tbs. EVOO

Few flakes hot red pepper, to taste

1 medium yellow onion, diced

1 medium red pepper, seeded and chopped

2 cloves garlic, sliced thin

1 can (6 oz.) tomato paste

2x6oz. cans water

2x15.5 oz cans pinto beans, drained

1 very generous, heaping tablespoon of fresh chopped thyme

Freshly grated black pepper to taste

Freshly grated Pecorino Romano cheese

Warm the olive oil in a deep skillet or Dutch oven to medium heat.  Add the red pepper flakes, onions, and red peppers.  Sauté until onion begins to turn brown, but do not burn.  Add sliced garlic for the last two minutes.

Empty the can of tomato paste then two cans of water (12 oz. in all) and stir till well mixed.  Add pinto beans, bring mixture to boil, then reduce heat and simmer for 15 minutes.  Add fresh thyme and simmer for 5  additional minutes.   Top with freshly grated black pepper and stir well.

Serve topped with Pecorino Romano, and green salad and freshly made garlic toast as sides. 

May be served over rice to make a hearty entrée.  

Buon appetito!