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Roasted Vegetables Italian Style

A favorite dish in my house… A delicious, healthy, and simple way to prepare roasted vegetables, Tuscan style. Everyone LOVES Italian food! The Mediterranean diet is rich in vegetables, olive oil and fish and is said to promote a long life….. So with this in mind, I gather a variety of the following:

Ingredients: 6 cloves of garlic, mushrooms, onions (or shalots), olives, fennel bulb (yum!) white potatoes, sweet potatoes, zucchini, carrots, cabbage, broccoli, cauliflower, red bell peppers, eggplant, cherry or Roma tomatoes, green beans, winter squash, any fresh herbs: basil, rosemary, thyme, flat leaf parsley add some before cooking and after (we love basil) and extra virgin olive oil. Use the veggies that you love! Serve with my Lemon & Garlic Roasted Chicken. Of course, locally grown organic is best but frozen vegetables will work if that’s what you have. We can even do roasted Asian style veggies with sesame oil but that’s a different story for another day.

Remember use really good extra-virgin olive oil. This simple recipe changes with the seasons, with your main course and the individual tastes of the people. The delicious possibilities are endless…… Directions: Pre-heat oven to 400*F. 1. Peel and chop your large vegetables into bite-size pieces using a very sharp 10″ knife. 2. Place in a large roasting pan. 3. Sprinkle generously with olive oil to coat evenly (about 1/2 cup). Shake the pan :) 4. Crush garlic gloves and place around, add plenty of herbs, sea salt and cracked pepper. 5. Cook for 20-30 min. stirring 2-3 times, you’ll know when it’s ready…

*Variations: Add chicken pieces (breast, legs, thighs) to the roasting pan with the veggies. Add fish or seafood (I love Alaskan salmon) to the roasting pan during the last 15 minutes. Want soup or sauce??? Just de-glaze the pan with a cup of red or white wine or 1/2 c. balsamic vinegar (for sauce) and add 3-4 cups of chicken stock (for soup). Oh, so simple!!! ENJOY! PS. Please feel free to add your comments and suggestions below. I’m listening, really!

Heart-healthy Blueberry Oat Muffins

You’ve heard this before…ALWAYS eat your breakfast! Studies show people that eat breakfast are thinner, smarter and richer (just kidding about richer) but you get the idea. Just keep it simple & quick to make it easier on yourself. Have yogurt or hard boiled eggs (peel ahead) and my heart-healthy low-fat “Blueberry Oat Muffins.” I do love anything homemade with oats & blueberries for breakfast or a snack and love the fact that these are easy to bake and freeze beautifully. So, give these yummy muffins a try next Sunday. A deliciously low-fat muffin to carry with you, to share and eat anywhere….

Bon Appétit!

 

Here’s an excellent heart-healthy recipe for our friends & fans and a few more tips below:

Buy some oat flour and whole-wheat flour

Use organic ingredients if you can.
Substitute apple sauce for the oil or butter (sad, I know;) Add heart-healthy nuts: walnuts or almonds (loaded with protein!).
Keep the wet and dry ingredients separate.
When mixing muffins do not over-mix.
Use fresh berries (in season) or frozen (don’t thaw first!) Spray pan with lots of cooking spray. Use an ice cream scoop and fill the top. Sprinkle with cinnamon & brown sugar!

*************************************************

Ingredients:

  • 2 cups of rolled oats (old fashioned or steel-cut oatmeal)
  • 2 cups of low-fat milk
  • 1 cup apple sauce
  • 2 eggs or (4 egg whites)
  • 2 tsp. vanilla
  • 2 cups of whole-wheat flour
  • 1 cup brown sugar
  • 2 tsp. baking powder
  • 1 tsp. baking soda
  • 1/2 tsp. sea salt
  • 2 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 2 cups Maine blueberries
  • 1 cup nuts (optional)
  • 1 cup raisins (optional)

*Variations: Any berries, blueberries, cranberries, raspberries, strawberries etc. Dark chocolate chips, walnuts, pecans, almonds, or chopped apples…. YUM!

 

Directions:

  1. Pre-heat to 400* F.
  2. Soak the oats in milk for 1 hour
  3. In a large bowl, combine the dry ingredients and whisk well!
  4. Add to the oats & milk:  apple sauce, 2 eggs or (4 egg whites) vanilla and whisk well.
  5. Combine both wet & dry ingredients with a BIG spoon, don’t over mix!
  6. Add (fold in) your frozen blueberries (or fresh) nuts and/ or your variations.
  7. With an ice cream scoop, fill sprayed pans to the top!
  8. Sprinkle generously with cinnamon & sugar.
  9. Bake at 400* for 20-25 minute.

Enjoy!



Blueberry Molasses Ginger Cookies

 

 

Blueberry Molasses Ginger Cookies

This is the most decadent yet healthy ginger cookie ever! Just bursting with anti-oxidant rich wild Maine blueberries, crystalized ginger (spicy!), and lots of molasses. Very much like those expensive, extra-large, molasses-ginger cookies found at Starbucks but these homemade cookies are lower in fat and had a healthy, whole-grain make-over. Just like Grandma’s but better!

Our favorite, yummy “old school” recipe (that dates back to Colonial times). Updated and healthier with whole wheat flour (B vitamins), loaded with anti-oxidant rich blueberries, unsulphured molasses (iron) and organic crystallized ginger (spicy!). Finally, a delicious, healthy and hand-crafted cookie with less fat and less sugar… sign me up!!!

ENJOY!!!

 
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* Ordering: We’re very excited to offer these soft, chewy Maine treats to our fans world-wide. If you’re eating a healthy diet and LOVE homemade cookies, this one’s for you! Okay, if you don’t bake, and need me to do it for you, click: http://www.etsy.com/listing/34323820/wild-maine-blueberry-molasses-ginger?ref=v1_other_1

Ingredients:

  • 1 1/4 cups flour unbleached white flour
  • 1 cup whole wheat pastry flour (nice & soft!)*
  • 2 teaspoons baking soda
  • 1/4 teaspoon sea salt
  • 1 heaping teaspoon ground cinnamon
  • 1 heaping teaspoon ground ginger
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon allspice (optional)
  • 1/2 teaspoon cloves (optional)
  • 3/4 cup (1 1/2 stick) 50/50 blend “Smart Balance” softened
  • 1 cup of brown sugar , agave or honey
  • 1 extra-large egg
  • 1/4 cup regular unsulphured molasses
  • 1 heaping cup of Maine wild blueberries
  • granulated sugar (for coating cookie dough before or after baking)

    • Directions:

    1. Refrigerate for at least one hour. Heat oven to 375 degrees with the rack in the center.
    2. Line 2 baking sheets with parchment paper or use cooking spray.
    3. Combine, baking soda, salt, and spices into a medium bowl. Set aside.
    4. Cream the butter and brown sugar in a large mixing bowl with mixer on high-speed until light and fluffy, about 1 minute. With mixer on medium speed, beat in the egg and molasses, then increase the speed to high and beat about 1 minute longer, until smooth. Scrape the sides with a rubber spatula several times while mixing.
    5. Mix in the flour mixture on low-speed with the paddle attachment (if you have one). The batter will be rather stiff, add fresh blueberries or frozen unthawed (& floured) blueberries last. Place some granulated sugar on a small plate or saucer. Use a 1/4 cup ice cream scoop or a measuring cup to form 1/4-cup portions of dough. (Spray the cup or scoop with the optional non-stick vegetable spray to make it easier to release the dough.) Transfer the dough to your hands and roll each portion into a rough ball, then roll each ball into the sugar. Place six sugared balls on each baking sheet, spacing them evenly, because they will spread during baking.
    6. You may dampen your fingers with water and press down lightly on each cookie to flatten it a little. Sprinkle with finely chopped crystallized ginger (optional). Refrigerate one filled baking sheet while the other bakes.
    7. Bake for 10-12 minutes, or until the cookies have spread and are firm to the touch. Rotate the sheet halfway through the baking time if baking is uneven. Remove from the oven and let the cookies cool on the baking sheet.
    8. * Note: This dough can be frozen for slice-and-bake cookies. Just roll into a log 2-1/2 inches thick. Wrap in plastic wrap and then in foil. Can be stored in the freezer up to 6 months.  ENJOY!!!

    *  PS.  Don’t forget to pick-up some agave (sweetener) and whole-wheat pastry flour at the local health food store, and get some oat flour (for another day). We’ll be using these healthy items in other recipes, and you can keep both flours in the freezer for freshness. You can find crystalized ginger in most any market.


    *Nutritional info: Calories 150, Protein 5g, Total fat 4g, Total carbs 20g

    Brick Oven Italian Bread or Pizza Dough

    Easy Italian bread
    Easy Italian bread

    Seriously, this delicious bread recipe is so easy even a toddler can do it (just kidding, but you get the idea). Anyway, here’s a very fast and simple way to make your very own healthy, whole grain Italian bread or pizza dough at home! Yes, your family and friends will certainly be thrilled and amazed at your impressive baking skills. You can double this batch and freeze a few portions easy enough, and don’t forget to pick up some dry yeast at the market and whole-wheat pastry flour at the health food store. Hey! You could even fold-in some raisins, cinnamon and sugar or go savory with cheese, herbs and olives for a fancier loaf. Oh the fun we can have, we could go on like this forever!

    * For pizza, grab your favorite tomato sauce or pesto, add Italian cheeses, fresh sliced garden veggies, herbs, meat, whatever.  We’ll talk more about pizza baking and scrumptious focaccia in a another post very soon. I LOVE pizza!

    ~If you like this recipe and want to read more, just click on subscribe.

    Buon Appetito!

    Ingredients:

    • 1/4 ounce dry active yeast (1 packet)
    • 1/4 cup warm water
    • 1/4 teaspoon sugar
    • 1 cup hot water
    • 1 1/2 tablespoons granulated sugar
    • 1/2 tablespoon sea salt
    • 1/4 cup olive oil
    • 1 1/2 cups whole wheat pastry flour
    • 1 1/2 cups bread flour or sub. with all-purpose white flour

    Directions:

    First…..Dissolve yeast, warm water, and sugar in a small bowl.

    1. In a large bowl or stand mixer, combine hot water, granulated sugar, salt, and oil. Add 1 1/2 cups of flour to the mixture in the large bowl/mixer and mix well. Stir in yeast mixture.
    2. Add the remaining 1– 1 1/2 cups flour and mix until well blended. (At this point your dough will still be quite sticky). Leave in bowl covered with plastic wrap and let rise for 1 hour on the warm stove, mixing a few strokes a couple of times during the hour.
    3. Divide dough into 2 pieces (or four). For Italian bread: roll out each piece on a floured surface into the length desired then roll up length wise (long) like a jelly roll. You can brush with butter or a beaten egg (for a glossy loaf) and sometimes I like to sprinkle with sesame seeds, or mix in herbs like rosemary, chopped garlic and maybe some cheese. Hint: sprinkle parmesan cheese on last to keep it from burning.
    4. Make 1/8″ slash marks on the loaf with a very sharp knife.
    5. Bake for 20-25 minutes or until done.

     

    1. * To make “brick oven” pizza at home. Let the pizza-stone pre-heat in the oven at 450-500*
    2. Roll out the dough thin, be extra careful not to tear it (holes are bad!)
    3. Add sauce, mozzarella, pepperoni or veggies and carefully slide the pizza onto a special pizza (spatula like) wooden paddle called a  ”peel”, a side-less cookie sheet (what I use), or cutting board. Dust it first with some corn meal or flour to easily and very carefully slide the pizza onto the hot pizza-stone and cook 10-15 min. or until done. Hmmm…maybe someday I’ll add a video…

    Buon Appetito!!!!

    David likes to bake bread
    David likes to bake bread
    David is ready to bake the bread!
    David is ready to bake the bread!

    Here’s to the New Year…. 2010

    Cheers! 2010 will be the best year EVER!

    Ok, so it’s already January 2, 2010 and I’ve procrastinated long enough. I have promised myself (and several others) that I would continue posting this blog and after many excuses, starting up and stopping, this is a new beginning! Now, I really have to do this for many reasons, most importantly my own recipes, that I often use, will be easily accessible on-line 24/7. I will be happy to share with you my own healthier updated versions of favorite recipes, some new ones and updated old classics. I promise to post photos as well as the recipe. Wow, big promises….
    I’m not a huge fan of writing (an understatement;) and please motivate me by     asking questions and posting comments, thank you!

    ENJOY!

    Seriously…. 2010 will be the best year EVER!

    Roasted Vegetables

    One of my best healthy recipes to start the new year… simple, delicious and quick!
    Serve with your choice of roasted salmon, chicken or beef. 45 min. total time prep to table.

    1. Gather your favorite vegetables, here are some ideas: carrots, potatoes, onions, cabbage, winter squash, broccoli, cauliflower, zucchini, mushrooms, bell peppers, eggplant, tomatoes, fennel, whatever! The possibilities are endless. The cook-time depends on size & quantity etc. You can test for doneness.
    2. Pre-heat your oven to 400. Cut the vegetables (with a very sharp knife) to appx. the same size.
    3. Place veggies in a broiler pan and drizzle with plenty of olive oil, sea salt and cracked pepper.
    4. Add chicken pieces now, cook for 30-40 min.
    5. Or beef, cook for 15-20 min. or so to taste.
    6. Or the salmon, cook for 10-15 min. or until cooked.
    7. Cook your vegetables for 30-45 min. on the upper-third oven rack (hotter) stirring 2-3 times. Add some chopped garlic 5-6 pieces during the last ten min. of cooking to avoid burning the garlic. Add some fresh chopped herbs of your choice, if you have them, if you don’t have fresh herbs on hand just add more sea salt & pepper. Hopefully you will have saved some lovely left-overs for the days ahead.

    ENJOY!