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Mediterranean Diet Recipes

lemon rice chicken soup close up
This delicious and family-friendly soup recipe is packed with flavor and nutrition. 

The Mediterranean diet includes an abundance of seasonally fresh fruits and vegetables; legumes and nuts; whole grains; and fish with small amounts of poultry and meats.  Our specialists and agents have curated a list of delicious recipes that are heart and waistline friendly!

Avgolemono (Lemon Rice Chicken Soup)

  • 1 Tbsp. olive oil
  • 1 leek chopped
  • 2 medium carrots, diced
  • 2 qt. of unsalted chicken stock
  • 1 cup of Arborio rice
  • Juice from 1 lemon
  • 3 eggs
  • 2 cups shredded chicken (boneless, skinless breast meat)
  • 1 bay leaf
  • 1/4 cup of fresh dill, chopped
  • salt and pper to taste
  1. Heat oil in a soup pot over medium high heat.
  2. Add leek and carrots and cook for about five minutes or until tender.
  3. Add chicken stock, rice and bay leaf and bring to a boil.
  4. Reduce hat to a simmer and cook for about 15 minutes or until rice is cooked through.
  5. Meanwhile, in a small bowl, beat eggs together with the lemon juice.
  6. Add chicken to the pot, then add a ladle of soup broth to the egg mixture and stir.
  7. Pour the egg mixture into soup to thicken.
  8. Season with salt and pepper as needed.
  9. Add more lemon jice as desired.
  10. Add dill and cook for a few more minutes before serving.
  11. Serving suggestions: Top with sliced lemons, lemon zest, feta cheese and more dill.

Serves 10.

190 calories

5 g fat

85 mg cholesterol

21 g. carb

0 g fiber

15 g protein

Eastern Mediterranean Recipes


Side Dishes

  • 1½ Tablespoons balsamic vinegar
  • 1 garlic clove, minced
  • 3 Tablespoons olive oil
  • 1 medium zucchini, cut lengthwise into ½-inch-thick slices
  • 1 yellow summer squash, cut lengthwise into ½-inch-thick slices
  • 2 red bell peppers, quartered lengthwise
  • ½ cup finely chopped red onion
  • ¾ cup toasted Israeli couscous (4 ounces)
  • 1¾ cups chicken broth or water
  • 3 Tablespoons thinly sliced fresh basil
  • Zest of 1 lemon
  1. Whisk together balsamic vinegar, garlic, 2 tablespoons oil, lemon zest, and salt and pepper to taste.
  2. Preheat broiler. Toss zucchini, yellow squash, and bell peppers with half of dressing in a large bowl, then marinate 5 minutes.
  3. Broil half of dressed vegetables on oiled rack of a broiler pan 5 to 7 inches from heat, turning over once, until golden brown and tender, about 16 minutes total. Transfer to a cutting board, then broil remaining dressed vegetables in same manner. When cool, cut into 1-inch pieces.
  4. While vegetables are broiling, heat large saucepan over medium heat. Add couscous and toast until lightly golden brown. Sauté onion in remaining tablespoon oil in a 4-quart heavy saucepan over moderately high heat, stirring, until softened, then add couscous and sauté, stirring, 2 minutes. Add broth and simmer, covered, until couscous is just tender, 8 to 10 minutes. Stir in broiled vegetables, basil, remaining dressing, and salt and pepper to taste. Serve warm.
Broiled Vegetables

  • 1 large eggplant, peeled, halved lengthwise and cut into ¼ inch slices
  • 2 medium zucchini or yellow squash, halved lengthwise
  •    then cut into ½ inch slices
  • 2 medium potatoes, peeled and sliced ⅛ inch thick
  • 4 medium tomatoes, cut into large chunks
  • 1 large onion, halved lengthwise then thinly sliced
  • 3-4 cloves of garlic, minced
  • ¼ cup of olive oil
  • 2 tablespoons of ground cumin
  • 3 tablespoons of dried oregano
  • Black pepper to taste
  • Cayenne pepper to taste
  • Salt to taste
  • 1 bunch fresh parsley, chopped (reserve ¼ cup for garnish)
  1. Pre-heat oven to 350°F.
  2. Place all ingredients in a large mixing bowl and toss to mix. Pour into a heavy shallow baking pan and bake until tender (about 1 hour), shaking pan occasionally. Resist the temptation to stir the vegetables, as they will turn to mush. Let them caramelize for the best results.
  3. Arrange on a large platter and garnish with chopped parsley. Serve lukewarm or at room temperature with marinated roasted red peppers, a big slice of feta or manouri cheese and a slice of rustic bread.
briam

  • 1 + 1 Tablespoon extra virgin olive oil
  • 1 medium onion, fine chop
  • 1 clove garlic, minced
  • ¾ cup water
  • 10 oz chicken broth
  • 10 oz box couscous
  • ½ cup parsley, fresh chopped
  • ½ cup basil, fresh chopped
  • 1/3 cup mint, fresh chopped
  • 1 Tablespoon lemon juice
  • Salt & pepper taste
  1. Cook onion in 1 tablespoon oil in a 2- to 3-quart heavy saucepan over moderate heat, stirring occasionally, until golden, about 3 minutes. Add garlic and cook, stirring, 30 seconds. Add water and broth and bring to a boil.
  2. Stir in couscous, then cover and remove from heat. Let couscous stand, covered, 5 minutes, and then fluff with a fork and stir in herbs, lemon juice, remaining tablespoon oil, and salt and pepper to taste.
herb and lemon couscous

  • 1 cup semi-pearled farro
  • Kosher salt and freshly ground black pepper
  • 1 medium acorn squash (about 2 lb), sliced lengthwise
  • into 1” wedges, wedges halved crosswise
  • 4 Tablespoons olive oil, divided
  • 1 Tablespoon tahini (sesame seed paste)
  • 1 teaspoon finely grated lemon zest
  • ¼ cup fresh lemon juice
  • 4 small radishes, trimmed, very thinly sliced
  • 4 cups baby kale or arugula
  • 4 ounces feta, thinly sliced
  1. Preheat oven to 425°F. Cook farro in a medium pot of boiling salted water until tender but still al dente, 30–35 minutes; drain and set aside.
  2. Meanwhile, toss squash and 1 Tbsp. oil on a large rimmed baking sheet; season with salt and pepper. Roast, tossing occasionally, until soft and browned, 20–25 minutes. Let cool slightly.
  3. Whisk tahini, lemon zest, lemon juice, and remaining 3 Tbsp. oil in a large bowl; season with salt and pepper. Add farro, squash, radishes, and kale and toss to combine; season with salt and pepper. Top salad with feta just before serving.
squash and fargo salad

  • 1 cup cooked quinoa
  • 1 can chickpeas (garbanzo beans), drained and rinsed
  • ½ pound Persian cucumbers or 2 hothouse cucumbers
  • (if using hothouse, seed the cucumbers first), sliced
  • 2 cups cherry tomatoes, halved
  • 1 cup finely chopped green onion, white and green parts
  • 1 cup chopped fresh Italian flat-leaf parsley leaves
  • 1 cup chopped mint leaves
  • ⅓ cup fresh squeezed lemon juice (about 2 large lemons)
  • ⅓ cup extra virgin olive oil
  • Kosher salt and freshly ground black pepper
  1. Place the cooked quinoa in a large bowl. Add the chickpeas, Persian cucumbers, cherry tomatoes, green onion, parsley and mint and toss.
  2. In a small bowl whisk the lemon juice with the olive oil and season with kosher salt and freshly ground black pepper.
  3. Pour over the ingredients in the large bowl and mix well. Season with more kosher salt and freshly ground pepper to taste. Serve immediately or put in the fridge for flavors to meld.
quinoa

  • ½ cup bulgur, fine cracked wheat
  • 1 cup water
  • Juice of 2-3 lemons
  • 1 bunch parsley stems removed flat leaf if cutting by hand, curly leaf if using a processor
  • Handful of fresh mint, finely sliced
  • 3 medium tomatoes, diced
  • 1 cucumber, peeled, seeded and diced
  • 6 green onions,thinly sliced (with green stems)
  • ¼ cup extra virgin olive oil
  • Salt (to taste)
  • Romaine leaves, for serving
  1. Bring 1 cup of water to a boil. Add bulgur, remove from heat, cover and soak for 1 hour or until all of the liquid is absorbed and the bulgur appears dry. Then fluff with a fork. Just be sure the water is all absorbed and squeeze out any excess liquid. The bulgur needs to be dry, nothing is worse than soupy bulgur.
  2. Wash the parsley and dry using a salad spinner or shake and press between paper towels until dry.
  3. Put parsley in food processor or blender and quickly pulse. Do not over-cut.
  4. Put the coarsely cut parsley into the mixing bowl in small batches.
  5. Finely slice mint by hand and add to parsley.
  6. Add diced tomatoes, cucumber and sliced green onion. Add juice from lemons; toss and add olive oil and re-toss gently. Add salt to taste. 
  7. Serve with Romaine leaves.
lebanese tabbouleh

  • 3/4 pound tomatoes, seeded, diced (about 2 cups)
  • 2 cups diced seeded peeled cucumber (from about 1 large)
  • 1 cup diced red bell pepper (from about 1 large)
  • ¼ cup pitted kalamata olives or other black olives, halved
  • ¼ cup diced red onion
  • 3 tablespoons chopped fresh Italian parsley
  • 3 tablespoons extra-virgin olive oil
  • 1½ tablespoons red wine vinegar
  • ½ teaspoon dried oregano
  • ¼ cup crumbled feta cheese (about 2 ounces)
  1. Toss first 9 ingredients in medium bowl to blend.
  2. Gently mix in cheese.
  3. Season with salt and pepper.

 

(Can be made 2 hours ahead. Let stand at room temperature a few minutes before serving.)

greek salad

 

Entrees

  • 2 tablespoons olive oil
  • 1 cup rice, medium grain
  • 2 cups vegetable stock
  • 2 cups macaroni, uncooked
  • 1 cup lentils, brown
  • 1 clove garlic, chopped
  • 1 teaspoon cumin
  • ¼ teaspoon bay leaf, ground
  • ½ teaspoon salt

For the sauce:

  • 2 tablespoons olive oil
  • 1 small onion, finely diced
  • 2 cloves garlic, minced
  • 1 can (15-ounce) tomato sauce
  • 2 teaspoon Baharat spice blend
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • ¼ teaspoon red pepper chili flakes
  • 1 tablespoon red wine vinegar

For the Garnish:

  • 2 tablespoons olive oil
  • 2 large onions, finely sliced
  • 1 can (15 ounce) chickpeas

For the Baharat (Middle Eastern Spice Blend)

  • 1 tablespoon peppercorns, black 
  • 1 tablespoon cumin seeds
  • 2 teaspoons coriander seeds        
  • 1 teaspoon cloves, whole  
  • ½ teaspoon cardamom seeds      
  • 1½ tablespoon paprika, ground   
  • 1 teaspoon cinnamon, ground     
  • ¼ teaspoon nutmeg, ground

To make the Baharat:

  1. Heat a small skillet over medium-high heat and dry roast the whole spices/seeds (set aside the paprika, cinnamon and nutmeg) until they become very fragrant, about 3-5 minutes, tossing regularly to prevent scorching.
  2. Transfer them to a bowl and allow them to cool completely before grinding them in a spice or coffee grinder along with the paprika, cinnamon and nutmeg. Keep stored in an airtight glass jar.

To make the Koshari:

Note: Prepare the rice, macaroni and lentils while the sauce is simmering and leave them covered in the pots to keep warm.

  1. To Make Rice: Heat 2 tablespoons of olive oil in a medium saucepan over medium-high heat. Add the rice and sauté it for 2 minutes, then add the vegetable stock. Bring it to a boil, decrease the heat to low, cover and simmer for 15 minutes or until the rice is cooked.
  2. To Make Macaroni: Cook the 2 cups of macaroni according to package directions until al dente.
  3. To Make Lentils: Rinse the lentils under cold water and add them to another medium saucepan with 2 cups of water. Add the garlic, cumin and bay leaf and bring it to a boil. Reduce the heat to low, cover and simmer for 20-30 minutes or until the lentils are tender. Once cooked, add the salt and stir to combine. Strain any excess liquid if necessary.
  4. To Make Sauce: Heat the oil in a medium saucepan over medium-high heat and add the onion. Cook until soft and translucent, about 5-7 minutes. Add the garlic and sauté until golden brown. Add the tomato sauce, baharat, salt, pepper, chili flakes and red wine vinegar. Bring it to a simmer, reduce the heat to low, cover and simmer for 20 minutes, stirring occasionally.
  5. To Make Crispy onions for Garnish: Heat oil in a skillet. Add the onions and fry until dark brown. Using a slotted spoon, remove them from the oil and place them on paper towels to drain and cool.
  6. Combine: Add the rice, lentils, and macaroni to a large bowl and toss to combine. Garnish with a little baharat over each portion and serve topped with some of the spicy tomato sauce. Top with garbanzo beans, crispy onions and another sprinkle of baharat. Serve warm.
koshari

  • 1 (1-pound) pork tenderloin, trimmed and cut crosswise into 8 pieces
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon ground fennel
  • Cooking spray
  • ¼ cup chopped pitted Kalamata olives
  • ¼ cup chopped pitted green olives or onion-stuffed green olives
  • 1 tablespoon fresh chopped parsley
  • 1 tablespoon Dijon mustard
  • 2 teaspoons balsamic vinegar
  • ½ teaspoon bottled minced garlic
  1. Heat a large nonstick skillet over medium-high heat. Press pork pieces into ½-inch-thick medallions.
  2. Combine salt, pepper, and fennel; rub evenly over pork.
  3. Lightly coat pork with cooking spray. Add pork to pan; cook 4 minutes on each side or until done.
  4. While pork cooks, combine olives and remaining ingredients. Serve olive mixture over pork.
pork tenderloin

  • 1 Tablespoon fresh lemon juice
  • ½ cup extra virgin olive oil
  • 1 teaspoon minced garlic
  • 1 teaspoon kosher salt
  • 2 cups plain regular or low fat yogurt
  • 1 cup peeled, seeded and grated cucumber
  • 1 avocado, diced
  • 2 teaspoons finely chopped mint
  1. Combine first 5 ingredients in a bowl. Stir in cucumber, avocado and mint. Cover and chill 1 hour or overnight.
avocado mint

  

Breakfast Recipes

  • 16 oz frozen chopped spinach, thawed and well-drained
  • 2 bunches flat-leaf parsley, stems trimmed, finely chopped
  • 1 large yellow onion, finely chopped
  • 2 garlic cloves, minced
  • 2 tbsp olive oil
  • 4 eggs
  • 10.5 oz quality feta cheese, crumbled
  • 2 tsp dill weed
  • Freshly-ground black pepper

For the Crust

  • 1 8 oz package phyllo dough, properly thawed
  • 1/2 cup extra virgin olive oil, more if needed
  1. Preheat the oven to 325 degrees F.
  2. Before you begin mixing the filling, be sure the spinach is very well drained, and squeeze out any excess liquid by hand.
  3. To make the filling: In a mixing bowl, add the spinach and the remaining filling ingredients. Stir until all is well-combined.
  4. Unroll the phyllo (fillo) sheets and place them between two very lightly damp kitchen cloths.
  5. Prepare a 9.5″ X 13″ baking dish. Brush the bottom and sides of the dish with olive oil.
  6. To assemble the spanakopita: Line the baking dish with two sheets of phyllo letting them cover the sides of the dish. Brush with olive oil. Add two more sheets in the same manner, and brush them with olive oil. Repeat until half of the phyllo is used up.
  7. Now, evenly spread the spinach and feta filling over the phyllo crust. Top with two more sheets, and brush with olive oil. Continue to layer the phyllo sheets, two-at-a-time, brushing with olive oil, until you have used up all the sheets. Brush the very top layer with olive oil, and sprinkle with just a few drops of water.
  8. Fold the flaps or excess from the sides, you can crumble them a little. Brush the folded sides well with olive oil.
  1. Bake in the 325 degrees F heated-oven for 1 hour, or until the phyllo (fillo) crust is crisp and golden brown. Remove from the oven. Cut into squares and serve! Enjoy!
spanakopita pie

  • ⅔ cup frozen unsweetened apple juice concentrate, thawed
  • ⅓ cup maple syrup
  • ⅓ cup canola oil
  • ¼ cup packed dark brown sugar
  • 1 tablespoon ground cinnamon
  • ½ teaspoon salt
  • 5 cups rolled oats (not quick cooking)
  • 1 cup wheat germ, toasted
  • 1 cup whole almonds, coarsely chopped (4 ½ ounces)
  • ½ cup sunflower seeds (2 ounces)
  • 1 cup apricots, dried, chopped, divided
  1. Position racks in the top and bottom thirds of the oven. Preheat oven to 325o Coat 2 large baking sheets (with sides) with cooking spray.
  2. Whisk apple juice concentrate, maple syrup, oil and brown sugar in a medium saucepan. Bring to a simmer over medium-high heat, stirring occasionally. Remove from heat; stir in cinnamon and salt.
  3. Mix oats, wheat germ, almonds and sunflower seeds in a large bowl. Stir in the juice mixture; toss to coat. Spread the granola evenly on the prepared baking sheets.
  4. Bake the granola for 15 minutes, stirring once or twice. Reverse sheets top to bottom and back to front. Continue baking until lightly browned and aromatic, stirring frequently, about 15 minutes more. Transfer the baking sheets to wire racks; stir ½ cup dried chopped apricots into the granola on each sheet. Let cool completely.
 apricot almond granola

 

Breads

  • 1 (1/4-ounce) package active dry yeast (2½teaspoons)
  • 1 teaspoon honey
  • ½ cup warm water (105115°F)
  • 2 cups bread flour or high-gluten flour,plus additional for kneading
  • 1 cup whole wheat flour
  • ¼ cup extra virgin olive oil
  • 1 teaspoon salt
  • ¾ cup warm water (105115°F)
  • Cornmeal for sprinkling baking sheets
  1. Stir together yeast, honey, and ½ cup warm water in a large bowl, then let stand until foamy, about 5 minutes. (If mixture doesn't foam, discard and start over with new yeast.)
  2. While yeast mixture stands, stir together flours in another bowl. Whisk ½ cup flour mixture into yeast mixture until smooth, then cover with plastic wrap and let stand in a draft-free place at warm room temperature until doubled in bulk and bubbly, about 45 minutes. Stir in oil, salt, remaining 3/4 cup warm water, and remaining 2½ cups flour mixture until a dough forms.
  3. Turn out dough onto a floured surface and knead, working in just enough additional flour to keep dough from sticking, until dough is smooth and elastic, 8 to 10 minutes. Form dough into a ball and put in an oiled large bowl, turning to coat. Cover bowl with plastic wrap and let dough rise in draft-free place at warm room temperature until doubled in bulk, about 1 hour.
  4. Punch down dough and cut into 12 pieces. Form each piece into a ball. Flatten 1 ball, then roll out into a 6½- to 7-inch round on floured surface with a floured rolling pin. Transfer round to 1 of 2 baking sheets lightly sprinkled with cornmeal. Make 11 more rounds in same manner, arranging them on baking sheets. Loosely cover pitas with 2 clean kitchen towels (not terry cloth) and let stand at room temperature 30 minutes.
  5. Set oven rack in lower third of oven and remove other racks. Preheat oven to 500°F.
  6. Preheat pizza stone for 30 minutes. Transfer pitas, 1 at a time, directly onto pizza stone. Bake until just puffed and pale golden, about 2 minutes. Turn over with tongs and bake 1 minute more. Cool pitas on a cooling rack 2 minutes, then stack and wrap loosely in a kitchen towel to keep pitas warm. Bake remaining pitas in same manner. Serve warm. 
whole wheat pita


Appetizers

  • ⅓ cup olive oil
  • 2 pounds spinach
  • 1 bunch scallions, white and green parts, chopped
  • ¼ cup parsley
  • ½ teaspoon salt
  • ¼ teaspoon pepper
  • ½ cup feta cheese, crumbled
  • 2 eggs, lightly beaten
  • 1 cup butter, melted
  • 1 pound filo pastry sheets
  1. Heat one Tablespoon of the olive oil in a large sauté pan. Add half of the spinach and sauté until spinach wilts. Toss spinach using tongs, about two minutes.
  2. Repeat with remaining spinach, using one more tablespoon of olive oil.
  3. Pour off any remaining liquid from pan and add remaining olive oil. Add scallions and sauté. Add the spinach to the scallions, along with parsley, salt and pepper. Cook over low heat for two minutes.
  4. Stir in the feta and beaten egg to moisten the cooled spinach mixture.
  5. Preheat oven to 350o Brush a baking sheet with some of the melted butter.
  6. Unroll the filo dough on a flat surface and keep it covered with a clean towel. Using a sharp knife, cut the filo into 3x11-inch strips and re-cover with a towel.
  7. Use a pastry brush to brush a strip of filo with melted butter.
  8. Place a small spoonful of spinach filling 1-inch from the end of the pastry. Fold the end over the filling to form a triangle, and then continue to fold up the strip in triangles, like folding a flag. Brush the triangles lightly with butter, and bake for 20-25 minutes or until golden and crisp. Serve hot or warm.
 traditional spanakopita

  • 3-4 pounds whole chicken
  • Water
  • 2 Tablespoons olive oil
  • 1 large onion, chopped
  • 2 Bay leaves
  • 1 carrot, peeled, quartered
  • 1 leek, cleaned, quartered
  • ⅔ cup Arborio rice, uncooked
  • ½ cup lemon juice
  • 2 Eggs
  • 1 Tablespoon salt
  • 1 teaspoon pepper
  1. Place the chicken in a large pot and add enough water to cover the chicken. Bring just to a boil and reduce the heat to low, skimming when necessary. Cover and simmer on low for 45-60 minutes or until the temperature reaches 165°F.
  2. Heat the oil in a separate pan over medium heat and add the onions. Cook the onions until clear, about 5 minutes. Set aside.
  3. When the chicken is cooked through (165°F), remove from the broth. Let the chicken cool, and then pull the meat from the bones. Dice into large cubes and set aside.
  4. Add the bay leaves, carrot, leek and reserved onions to the broth and simmer, about 1 hour.
  5. Remove the carrot and leek from the broth and add the rice. Bring to a boil, and then turn the heat to medium-high to simmer until the rice is cooked to al dente, about 30 minutes. Add the chicken back into the broth. Add more water if needed.
  6. In a small bowl, beat the lemon juice and eggs together. Pour 2 cups of warm broth slowly into the eggs, whisking continuously. Once all the broth is incorporated, add the mixture into the pot of chicken soup and whisk to blend well throughout. Add the salt and pepper. Serve hot.

chicken soup

 

 

 

 

 

  • 1/2 cup sesame paste
  • 1 cup water
  • Juice of 2 lemons
  • 4 garlic cloves, chopped
  • 1 teaspoon ground cumin
  • Salt, to taste
  1. Place sesame paste in the bowl of a food processor or blender with water, lemon juice, garlic cloves, and cumin.
  2. Pulse to combine, then process or blend until the mixture has the consistency of thick cream.
  3. Add salt to taste. Tahini will keep for at least a week, tightly covered in the refrigerator.
tahini

  • 2 (15 oz) cans Garbanzo beans, rinsed & drained
  • 3 tablespoons tahini (sesame seed paste)
  • 4 cloves garlic
  • Juice of 2 lemons
  • 4 Tbsp olive oil
  • ½ cup water- add as needed
  • Salt and freshly ground black pepper to taste
  1. Place the drained garbanzo beans, tahini, garlic, lemon juice and oil in the bowl of a food processor or blender. Chop or blend until smooth, adding enough water to obtain a creamy dip.
  2. Season with salt and pepper.
  3. Transfer to a serving bowl.
  4. If liked, serve immediately, but it will be tastier if refrigerated overnight.
  5. Take out of the refrigerator 1 hour before serving.
  6. Serve with pita bread.
hummus

  • 3 eggplants
  • ½ cup extra virgin olive oil, divided
  • Salt and pepper, to taste
  • ½ cup fresh lemon juice
  • 6 cloves garlic
  • ¾ cup tahini
  • Zest from 2 lemons
  • Salt and pepper to taste
  1. Cut the eggplants in half and score the cut surface of each half from edge to edge in a crosshatch pattern approximately ½ inch deep.
  1. Brush the cut surfaces with 2 fluid ounces (4 Tablespoons) of olive oil, season with salt and pepper and place cut side down on a sheet pan. Roast in a 350ºF oven until very soft, approximately 45 minutes.
  1. Cool the eggplants and scoop out the flesh. Puree the flesh in a food processor or blender with the lemon juice, garlic, tahini, lemon zest, salt and pepper. Add the remaining olive oil and blend in. Adjust the seasonings. Serve in a bowl, drizzled with additional olive oil, if desired, and accompanied by pita bread or crudités.
bada

 

Western Mediterranean Diet Recipes

Desserts

  • 1 cup water, 110°F 
  • 3 tablespoons sugar, granulated (divided use)
  • 1 tablespoon yeast, instant or rapid-rise 
  • 3 cups (15 oz) all-purpose flour   
  • ¾ teaspoon salt       
  • 2 Eggs, large
  • 2 tablespoons plus 2 quarts for frying Canola oil Confectioner’s sugar, as needed
  1. Combine water, 1 tablespoon granulated sugar, and yeast in large bowl and let sit until foamy, about 5 minutes.
  1. Combine flour, remaining 2 tablespoons granulated sugar, and salt in second bowl.
  1. Whisk eggs and 2 tablespoons oil into yeast mixture. Add flour mixture and stir vigorously with rubber spatula until dough comes together. Cover bowl with plastic wrap and refrigerate until nearly doubled in size, about 1 hour.
  1. Set wire rack inside rimmed baking sheet. Line second sheet with parchment paper and dust heavily with flour. Place half of dough on well-floured counter and pat into rough rectangle with floured hands, flipping to coat with flour. Roll dough into ¼-inch-thick rectangle (roughly 12 by 9 inches). Using pizza wheel cut dough into twelve 3-inch squares and transfer to floured sheet. Repeat with remaining dough.
  1. Either use a deep-fat fryer OR add enough of remaining 2 quarts oil to large Dutch oven to measure about 1½ inches deep and heat over medium-high heat to 350°F. Place 6 beignets in oil and fry until golden brown, about 3 minutes, flipping halfway through frying. Adjust burner, if necessary, to maintain oil temperature between 325 and 350°F. Using slotted spoon or spider, transfer beignets to prepared wire rack. Return oil to 350°F and repeat with remaining beignets. Dust beignets with confectioner’s sugar. Serve immediately.
Beignets

  • 1 cup balsamic vinegar
  • 1 pint fresh strawberries, (rinsed, stemmed and sliced)
  • 1 tsp sugar
  • Fresh ground black pepper
  1. Place balsamic vinegar in a small stainless steel or non-reactive sauce pan over medium heat. When the vinegar comes to a boil, reduce the heat so that the liquid is simmering.  Cook until reduced to ¼ cup.   
  2. While the vinegar is reducing, combine the sliced strawberries and sugar in a bowl and toss until well blended. Refrigerate until ready to eat.
  3. Divide the strawberries between two small bowls when ready to serve. Drizzle 1 teaspoon (more if desired) of reduced vinegar over the top of each serving and add a single shake of black pepper to each.

balsamic reduction:

balsamic reduction

 

 

strawberries:

strawberries

 

 

  • 1 pound pitted cherries, fresh or thawed
  • 1 cup whole milk
  • ¼ cup heavy whipping cream
  • 4 large eggs
  • ½ cup all-purpose flour
  • ½ cup sugar
  • ¾ teaspoon lemon zest
  • ¾ teaspoon vanilla extract
  • ½ teaspoon kosher salt
  • Powdered sugar to dust
  1. Preheat oven to 3750 Butter cake pan or ramekins. Arrange cherries in a single layer in pan.
  2. Combine milk and cream in a small saucepan; bring just to a simmer over medium heat. Set aside.
  3. Combine eggs, flour, sugar, lemon zest, vanilla and salt in a medium bowl; whisk to blend. Very slowly whisk in hot milk; whisk until custard is smooth. Pour custard evenly over cherries in pan. If necessary, gently shake pan to allow custard to settle.
  4. Bake clafouti until custard is set and top is golden brown, about 30 minutes for ramekins and 45-55 minutes for cake pan. Let cool 3 minutes, then run a knife around pan sides to loosen clafouti (if using a cake pan). Dust top with powdered sugar; cut into wedges and serve.

cherry clafouti

 

 

 

 

Side Dishes

  • 1½ lbs. Brussels sprouts, trimmed
  • 3 Tablespoons olive oil, extra-virgin
  • Kosher salt and black pepper to taste
  • 1/4 cup parmesan cheese, freshly grated
  1. Preheat the oven to 425°F. In a food processor fitted with the slicing blade, coarsely shred the Brussels sprouts.  On a half-sheet pan, toss the Brussels sprouts with the olive oil, season with salt and pepper and spread in an even layer.
  2. Roast in the oven for 30 minutes, until the Brussels sprouts are tender and browned in spots; rotate the pans and stir the Brussels sprouts halfway through the roasting.
  3. Sprinkle with Parmesan cheese, toss and bake for 1 more minute or until the cheese is melted.
  4. Transfer to a bowl and serve. The Brussels sprouts can be baked up to 2 hours ahead; rewarm them before serving.
shredded parmesan brussel sprouts

  • 8 cups chicken broth, low sodium
  • 3 Tablespoons extra virgin olive oil, divided
  • 1 onion, diced, divided
  • 2 garlic cloves, minced, divided
  • 1 pound fresh Portobello mushrooms, sliced
  • 2 bay leaves
  • 2 Tablespoons fresh thyme, chopped
  • 2 Tablespoons fresh Italian parsley, chopped
  • 2 Tablespoons butter
  • Salt and pepper
  • 1-ounce dried porcini mushrooms, wiped of grit, and reconstituted in warm chicken broth, chopped
  • 2 cups Arborio rice
  • 1/2 cup dry white wine
  • 1/2 cup fresh Parmesan cheese, grated
  • Fresh Italian parsley, for garnish
  • Truffle oil, optional
  1. Heat the chicken broth in a medium saucepan and keep warm over low heat.
  2. Heat 1 tablespoon of oil in a large skillet over medium heat. Add 1/2 onion and 1 clove garlic, cook, stirring, until translucent, about 5 minutes.
  3. Add the fresh mushrooms, herbs and butter. Sauté for 3 to 5 minutes until lightly browned, season with salt and pepper.
  4. Add the dried porcini mushrooms which were reconstituted in 1 cup of warm chicken broth. Season again with salt and fresh cracked pepper. Sauté 1 minute then remove from heat and set aside.
  5. Coat a saucepan with remaining 2 tablespoons of oil. Sauté the remaining 1/2 onion and garlic clove. Add the rice and stir quickly until it is well-coated and opaque, 1 minute. This step cooks the starchy coating and prevents the grains from sticking. Stir in wine and cook until it is nearly all evaporated
  6. With a ladle, add 1 cup of the warm broth and cook, stirring, until the rice has absorbed the liquid. Add the remaining broth, 1 cup at a time. Continue to cook and stir, allowing the rice to absorb each addition of broth before adding more. The risotto should be slightly firm and creamy, not mushy. Transfer the mushrooms to the rice mixture. Stir in Parmesan cheese, cook briefly until melted.

Optional: Top with a drizzle of truffle oil and chopped parsley before serving.

mushroom risotto

  • medium onion, finely chopped
  • 2 tablespoons extra-virgin olive oil
  • 1 garlic clove, minced
  • ¾ cup water
  • 1¼ cups low-sodium chicken broth (10 fl oz)
  • 1 (10-oz) box couscous (1½ cups)
  • ½ cup finely chopped fresh parsley
  • ½ cup finely chopped fresh basil
  • ⅓ cup finely chopped fresh mint
  • tablespoon fresh lemon juice, or to taste
  1. Cook onion in 1 tablespoon oil in a 2- to 3-quart heavy saucepan over moderate heat, stirring occasionally, until golden, about 3 minutes.
  2. Add garlic and cook, stirring, 30 seconds. Add water and broth and bring to a boil.
  3. Stir in couscous, then cover and remove from heat. Let couscous stand, covered, 5 minutes, and then fluff with a fork and stir in herbs, lemon juice, remaining tablespoon oil, and salt and pepper to taste.
herb and lemon couscous

  • 1 (6-ounce) can tuna, packed in olive oil or water
  • 1 (15-ounce) can cannellini white beans, drained and rinsed
  • 3 Tablespoons small capers, drained and rinsed
  • 3 Tablespoons red wine vinegar
  • Sea salt and fresh ground black pepper, to taste
  • ½ medium red onion, thinly sliced
  • ¾ cups cherry tomatoes (cut in half if large)
  • 1 cup fresh arugula
  • 3 fresh basil leaves
  1. In a large bowl, add the tuna, reserving the olive oil in a separate small bowl.
  2. Break tuna into bite-size pieces with a large fork.
  3. Add the beans and capers.
  4. Into the bowl of olive oil, add the red wine vinegar. You should have 1 part vinegar to 2 parts oil - add more extra-virgin olive oil if necessary.
  5. Season with salt and pepper.
  6. Pour dressing on the tuna, bean and caper mixture and allow the flavors to infuse while slicing the vegetables.
  7. Add the onion and tomatoes to tuna mixture and toss gently.
  8. Place the arugula on large decorative platter and top with tuna mixture.
  9. Tear fresh basil leaves over the top and serve immediately.

white bean tuna salad

  • 1 large fennel bulb, trimmed and thinly sliced
  • 2 medium oranges, peeled
  • 1 Tablespoon extra virgin olive oil
  • 1 Tablespoon red wine vinegar
  • Salt and pepper
  • 2 Tablespoons dried cranberries
  1. Place the sliced fennel in a salad bowl.
  2. Peel oranges with a knife so that peel and outside membrane is removed. With a sharp knife, cut along the membrane on both sides of each section creating orange segments free of membranes.
  3. Slice oranges to divide flesh sections (supreme) and add to bowl. 
  4. Drizzle with olive oil, red wine vinegar, and salt and pepper. 
  5. Toss, top with cranberries and serve.

Fennel and Orange Salad

  • 2 "boiling" potatoes  
  • 3 eggs
  • ½ pound fresh green beans
  • ½ large head Boston-lettuce leaves, washed and dried
  • 1 Tablespoon minced shallots

1/3 to 1/2 cup basic vinaigrette (make ahead)

  • Salt and freshly ground pepper
  • 2 ripe red tomatoes, cut into wedge (or 6 cherry tomatoes, halved)
  • One 3-ounce cans chunk tuna
  • 1 freshly opened can of flat anchovy fillets, optional
  • ¼ cup small black Niçoise-type olives
  • 1 to 2 Tablespoons capers
  • 1 Tablespoons minced fresh parsley
  1. Put the potatoes in a medium size sauce pan and cover them with water. Bring them to a boil and continue boiling until the potatoes are fork tender, about 15-20 minutes. Cool, peel and slice.
  2. While potatoes are cooking place eggs in sauce pan with cold water to cover. Bring water to boil, cover and remove from heat. Let stand 18-20 minutes. Drain eggs and cool under cold running water. Peel eggs and cut in half.
  3. Meanwhile, steam green beans about 5 minutes until crisp and tender. Plunge into ice water to stop the cooking process.
  4. Arrange the lettuce leaves on a large platter or in a shallow bowl. Shortly before serving, toss the beans with the shallots, spoonfuls of vinaigrette, and salt and pepper. Baste the tomatoes with a spoonful of vinaigrette. Place the potatoes in the center of the platter and arrange a mound of beans at either end, with tomatoes and small mounds of tuna at strategic intervals. Ring the platter with halves of hard-boiled eggs, sunny side up, and curl an anchovy on top of each. Spoon more vinaigrette over all; scatter on olives, capers, and parsley, and serve.

salade niscoise

  • 1/2 tablespoon finely minced shallot or green onion
  • 1/2 tablespoon Dijon-type mustard 
  • 1/4 tsp salt 
  • 1/2 tablespoon freshly squeezed lemon juice 
  • 1/2 tablespoon wine vinegar 
  • 1/3 to 1/2 cup extra virgin olive oil, or other fine, fresh oil 
  • Freshly ground pepper
  1. Pre-prep: Mince shallots. Squeeze lemon to make ½ tablespoon lemon juice.
  2. Stir the shallots or scallions together with the mustard and salt in a small mixing bowl. Whisk in the lemon juice and vinegar, and when well blended start whisking in the oil by droplets to form a smooth emulsion. Beat in freshly ground pepper.
  3. Taste (dip a piece of the salad greens into the sauce) and correct seasoning with salt, pepper, and/or drops of lemon juice.
  4. Alternatively, you can shake all the ingredients together in a screw-topped jar.
basic viniagrette

 

Entrees

  •   1 teaspoon ground mustard
  •   1 teaspoon dried thyme (crushed)
  •   1 teaspoon salt
  •   ½ teaspoon ground pepper
  •   6 salmon steaks or fillets (4 oz each)
  •   2 teaspoons honey
  •  1 Tablespoon olive oil, divided
  •   8 cups spinach leaves
  •   ½ teaspoon minced garlic
  •   2 cups red seedless grapes, cut in half
  •   ½ cup dry red wine
  •   Salt, to taste
  1. Combine salt, mustard, thyme and pepper: mix well. Rub both sides of salmon fillets with honey and sprinkle with seasoning mixture.
  2. Heat 2 teaspoons olive oil in nonstick skillet. Brown both sides of salmon fillets.
  3. Toss spinach and garlic with remaining 1 teaspoon oil in 13x9x2- inch baking dish. Place salmon on spinach, cover loosely with aluminum foil and bake at 300°F for 10 minutes.
  4. Sauté grapes in skillet used to brown salmon. Add wine, bring to boil, season to taste with remaining seasoning mixture and salt; reduce by half.
  5. Serve salmon on spinach; top with grape sauce.
tuscan salmon

  • 5 lemons
  • ¼ cup salt
  • 1” cinnamon stick
  • 3 cloves
  • 5-6 coriander seeds
  • 3-4 black peppercorns
  • 1 bay leaf
  • Fresh squeezed lemon juice, if necessary to dust
  1. If you wish to soften the peel, soak the lemons in lukewarm water for 3 days, changing the water daily.
  2. Quarter the lemons from the top to within ½ inch of the bottom, sprinkle salt on the exposed flesh, then reshape the fruit.
  3. Place 1 tablespoon salt on the bottom of the Mason jar. Pack in the lemons and push them down, adding more salt, and the spices between layers. Press the lemons down to release their juices and to make room for the remaining lemons. (If the juice released from the squashed fruit does not cover them, add freshly squeezed lemon juice) Leave some air space before sealing the jar.
  4. Let the lemons ripen in a warm place, shaking the jar each day to distribute the salt and juice. Let ripen for 30 days. To use, rinse the lemons, as needed, under running water, removing and discarding the pulp, if desired.
  5. There is no need to refrigerate after opening. Preserved lemons will keep up to a year.
moracaan perserved lemons

  • 5 Tablespoons extra virgin olive oil
  • ¼ cup Panko (Japanese bread crumbs)
  • 1 medium onion, halved and thinly sliced
  • 1 head cauliflower, cut into 1-inch florets
  • 2 garlic cloves, minced
  • 1 teaspoon cinnamon
  • 3 cups chicken stock
  • 2 Tablespoons white vinegar
  • ½ cup tomato sauce, canned
  • 1 Tablespoon tomato paste
  • ¼ cup golden raisins
  • 1 pound spaghetti noodles, whole wheat works well
  • Salt & pepper to taste
  • ¼ cup toasted pine nuts
  1. Bring a large pot of water to a boil. In a large, deep skillet, heat 2 tablespoons of the olive oil.  Add the panko and toast until golden, about 1 minute.  Transfer to a plate.
  2. Wipe out the skillet and heat the remaining 3 tablespoons of oil. Add the onion and cook until translucent, 3 minutes. 
  3. Add the cauliflower, garlic and cinnamon and cook for 1 minute.
  4. Add the stock, vinegar, tomato sauce, tomato paste and raisins and bring to a simmer. Cover partially and cook until the cauliflower is just tender, 10 minutes.
  5. Meanwhile, salt the boiling water, add the spaghetti and cook until al dente. Drain the spaghetti.
  6. Add the spaghetti to the cauliflower and toss to coat. Season with salt & pepper and cook over moderate heat, tossing, until the sauce thickens, about 3 minutes. 
  7. Transfer the spaghetti to bowls, garnish with the pine nuts and panko and serve.
spaghetti with cauliflower

  • ¼ cup lemon juice, fresh
  • 2 Tablespoon honey
  • 2 garlic cloves, crushed
  • 1 teaspoon turmeric, ground
  • 1 teaspoon cumin, ground
  • 1 teaspoon cinnamon, ground
  • ¼ teaspoon cayenne pepper
  • 8  6 oz. chicken breasts, boneless, skinless
  • 8 wedges, preserved lemons
  • 1½ cups chicken stock
  • ⅓ cup almonds, slivered
  • 2 teaspoons olive oil
  • 1 small yellow onion, finely chopped
  • 1 small serrano chile, deseeded & finely chopped
  • 1 cup couscous, dry
  • ⅓ cup currants
  • ⅓ cup packed cilantro leaves, fresh, packed
  1. Combine the lemon juice, honey, garlic, turmeric, cinnamon, and cayenne pepper in a large glass or ceramic dish. Add the chicken and turn over so that it is thoroughly coated with the marinade. Cover and place in the refrigerator for at least two hours, preferably overnight, to develop the flavors.
  2. Preheat the oven to 3500 Remove the chicken from the marinade and reserve the marinade.
  3. Place the chicken and the preserved lemon in a roasting pan. Roast in a preheated oven for 20 minutes, or until cooked through.
  4. While the chicken is cooking, place the reserved marinade and ½ cup of the chicken stock in a small saucepan and bring to a boil over high heat. Cook, stirring, for 5 minutes or until the sauce thickens.  Remove from the heat.
  5. Heat a small sauté pan over a medium heat, add the almonds and cook, stirring, for 2 minutes or until toasted.
  6. Heat 2 teaspoons of olive oil in a large sauté pan over a medium heat, add the onion and chile and cook, stirring, for 2 minutes or until both have softened.
  7. Add the remaining stock and bring to the boil. Remove from the heat. Add the couscous and stir to combine. Cover and set aside for 5 minutes or until the liquid is absorbed. Use a fork to separate the grains.
  8. Add the marinade mixture, almonds and currants to the couscous, and cook, stirring, over a low heat for 2 minutes or until all the liquid is absorbed. Remove from the heat.
  9. When chicken is done, transfer the chicken and lemon to a serving plate.
  10. Carve the chicken across the grain into thick slices, spoon the couscous among the serving plates, sprinkle with cilantro leaves, top with chicken and serve with baked lemon wedges.
morocaan chicken with perserved lemons and couscous

  • 2 cups carrots, matchstick cut
  • 2 cups red onions, sliced
  • 1½ cups celery, cut in 2-inch julienne
  • 1 cup red bell pepper, cut in strips
  • 2 teaspoon parsley, dry
  • 2 teaspoon fresh tarragon, chopped
  • ½ teaspoon salt, divided
  • ½ teaspoon black pepper, ground
  • 4 white fish fillets (6 ounce each)
  • 4 teaspoon butter
  • ½ cup dry white wine, divided
  1. Preheat oven to 350°
  2. Combine first six ingredients, ¼ teaspoon salt and ¼ teaspoon pepper in a medium bowl.
  3. Sprinkle fish evenly with remaining ¼ teaspoon of salt and pepper.
  4. Cut 4 (15-inch) squares of parchment paper. Fold each square in half, and open each.
  5. Place ¼th of vegetable mixture near each fold. Top each serving with 1 fillet, 1 teaspoon butter and 2 tablespoons of wine. Fold paper over fish and vegetables. Starting at one corner, make a small triangle fold, then continue making narrow folds all the way around the outside of the paper sealing it as if it were a pastry.
  6. Place packets on a baking sheet. Bake at 350°F for 18 minutes or until parchment is puffy. Place on plates and cut open. Serve immediately.
fish en papillote

  •   8 chicken breasts
  •   Salt, to taste
  •   White pepper, to taste
  •   Flour for dredging, as needed
  •   ¼ cup extra virgin olive oil
  •   ½ cup dry white wine
  •   ¼ cup fresh lemon juice
  •   3 Tablespoons capers
  1. Gently pound each chicken breast with a meat mallet. Season with salt and white pepper and dredge in flour.
  2. Add olive oil to skillet and heat to medium high. Add chicken breasts and sauté until golden brown. Remove and hold in a warm place.
  3. Deglaze the pan with the wine; then add the lemon juice and capers. Return the chicken breasts to the pan to coat with the sauce and reheat.
  4. Serve with a portion of the sauce.
chicken scallopine with capers and lemon


Breakfast Recipes

  • 8 ounces Italian Turkey Sausage (bulk)
  • 1 cup chopped green bell pepper
  • 1 teaspoon fennel seed
  • 4 eggs
  • 8 egg whites
  • ½ cup part-skim Ricotta cheese
  • ½ teaspoon garlic powder
  • 1 medium tomato, thinly sliced
  • ¼ cup shredded part-skim mozzarella cheese
  • Garnish: basil chiffonade
  1. In a 10-inch omelet pan or skillet with ovenproof handle, cook sausage, green pepper and fennel seed over medium heat, stirring to break sausage apart, until sausage is browned, about 3 to 5 minutes. Drain well.  Return to pan.
  2. In medium bowl, beat together eggs, ricotta cheese and garlic powder until blended. Pour into pan over sausage mixture.    Cook over medium heat until eggs are almost set, about 8 to 10 minutes. 
  3. Top with tomato slices. Sprinkle with mozzarella cheese. Broil about 6 inches from heat until cheese is melted, about 1 to 2 minutes. 
  4. Cut into wedges and serve from pan or slide from pan onto serving platter.
trattoria frittata

  • 4 ounces bacon, cooked, diced (4-6 strips)
  • 2 ounces Swiss or Gruyere cheese, shredded  
  • 1 pie shell, 10 in. pre-baked          
  • 4 eggs           
  • 2 cups milk   
  • ½ cup heavy cream
  • salt and pepper, to taste
  • nutmeg, to taste
  1. Pre-heat oven to 350o
  2. Place bacon in a large skillet, and fry over medium-high heat until crisp. Drain on paper towels, then chop coarsely. Sprinkle bacon and cheese into baked pastry shell.
  3. To make the custard, combine the eggs, milk and cream, and season with salt, pepper and nutmeg.
  4. Pour the custard over the bacon and cheese and bake at 350°F (180°C) until the custard is cooked, approximately 1 hour. Test for doneness by inserting a knife 1 inch from edge of quiche.  If knife comes out clean, the quiche is done. 
quiche lorriane

  • 3 eggs, beaten
  • 6 egg whites, beaten
  • 1/3 cup Parmesan cheese, grated
  • ½ teaspoon black pepper
  • Pinch of salt
  • 1 teaspoon butter
  • ½ cup roasted asparagus, chopped
  • ½ cup country ham, chopped
  • 1 Tablespoon parsley leaves
  1. Cook for 4 to 5 minutes or until the egg mixture has set on the bottom and begins to set up on top. Sprinkle with parsley.
  2. Heat 12 inch non-stick, oven safe sauté pan over medium high heat. Add butter to pan and melt.  Add asparagus and ham to pan and sauté for 2 to 3 minutes.  Pour egg mixture into pan and stir with rubber spatula. 
  3. In medium size bowl, using a fork or whisk, blend together eggs, Parmesan, pepper and salt.
  4. Preheat oven to broil setting.
  5. Roast asparagus in 400°F oven or on a grill under tender-crisp. Let cool, then chop.
  6. Place pan into oven and broil for 3 to 4 minutes, until lightly browned and fluffy. Remove from pan and cut into 6 servings. Serve immediately.
ham and asparagus frittata

  • 3 Tablespoons canola oil
  • 1 large yellow onion, thinly sliced
  • 1 large red bell pepper, seeded, thinly sliced
  • 3 cloves garlic, thinly sliced
  • 1 tsp ground cumin
  • 1 tsp paprika, sweet
  • 1/8 tsp (or to taste) Cayenne
  • 1-28 oz can whole skinless tomato, coarse chop                                               
  • ¾ teaspoon kosher salt
  • ¼ teaspoon black pepper
  • 6 oz feta cheese, crumbled
  • 6 large eggs
  • Cilantro, chopped
  • Hot Sauce
  1. Preheat oven to 375˚F.
  2. Heat oil in a 12 inch cast-iron skillet over medium-low heat. Add onion and bell pepper. Cook gently until very soft, about 20 minutes.
  3. Add garlic and cook until tender, 1 to 2 minutes. Stir in cumin, paprika and cayenne, and cook 1 minute.
  4. Add tomatoes and season with 3/4 teaspoon salt and 1/4 teaspoon pepper; simmer until tomatoes have thickened, about 10 minutes, and add feta.
  5. Using a spoon, make 6 depressions in mixture and crack a shell egg into each depression. Season with salt and pepper.
  6. Transfer skillet to oven and bake until eggs are just set, 8 to 12 minutes. Sprinkle with cilantro and serve with hot sauce.
shashuka


Breads

  • 1¼ cups warm water
  • 2 teaspoons dried yeast
  • 2 teaspoons sugar
  • 3½ Tablespoons olive oil
  • 3 cups all-purpose flour
  • 2 teaspoons sea salt
  • 1½ Tablespoons fresh rosemary leaves
  • 20 pitted Kalamata olives
  1. Combine the water, yeast, sugar and 2 tablespoons of oil in a small bowl. Set aside in a warm, draft-free place for 5 minutes or until frothy.
  2. Place flour and half of the sea salt in a bowl. Make a well in the center and pour in yeast mixture. Use a spoon to stir until combined, and then use your hands (wearing disposable gloves) to bring the dough together in the bowl.
  3. Turn onto a lightly floured surface and knead for 10 minutes or until smooth and elastic. Brush a bowl with oil to grease. Place dough in bowl and cover with plastic wrap or a damp tea towel. Set aside in a warm, draft-free place for 45 minutes or until doubled in size.
  4. Preheat oven to 425°F. Brush a baking sheet with 2 teaspoons of remaining oil. Punch down center of the dough with your fist. Turn onto a lightly floured surface and knead for 2 minutes or until dough is elastic and has returned to original size.
  5. Place dough on oiled baking sheet, forming into an oval or circle. Cover with a clean, damp tea towel and set aside in a warm, draft-free place to proof for 20 minutes or until doubled in height.
  6. Use your finger to press dimples into the dough. Brush with remaining oil and sprinkle over rosemary and remaining salt. Press the olives into the dough.
  7. Bake in oven for 20-30 minutes or until golden and focaccia sounds hollow when tapped on base. Serve warm or at room temperature.
olive and rosemary foccica

  • 4 cups warm water
  •      2 Tablespoons or 1 oz. active dry yeast
  •       13 ¼ cups bread flour
  •       2 Tablespoons salt
  1. Combine the water and yeast in a mixer bowl. Add the remaining ingredients and mix on low speed with dough hook until all the flour is incorporated.
  2. Increase to second speed and knead the dough until it is smooth and elastic.
  3. Let the dough rise until doubled. Punch down, divide, shape and slash as desired. Let rise again until doubled.
  4. Place a pan of water in the oven to generate steam while the dough rises.
  5. Bake at 400°F (200°C) until the crust is well developed and golden brown and the bread is baked through, approximately 12 minutes for rolls and 30 minutes for small loaves.
french bread


Appetizers

  • 18 baguette bread slices
  • Extra virgin olive oil
  • 2 cups chopped and seeded Roma tomatoes
  • 2 cups chopped artichoke hearts
  • ½ cup plus 2 tablespoons chopped fresh Basil, divided
  • ¼ cup fresh lemon juice
  • ¼ cup fresh minced garlic
  • ½ cup grated Parmesan cheese (preferably Parmigiano-Reggiano)
  • Freshly-ground black pepper
  • 1½ cups creamy goat cheese
  • Kosher Salt & Coarse ground black pepper mixture
  • 2 cups balsamic vinegar
  1. Preheat oven to 375°F.
  2. Brush baguette bread slices on both sides with olive oil and place them on a baking sheet. Bake slices until just crisp, about 3 minutes a side.  Remove from oven and leave on baking sheet.  (Bread can be toasted 3 hours ahead; cover and leave at cool room temperature.)
  3. In a large mixing bowl, combine tomatoes, artichokes, basil, garlic, ¼ cup olive oil and lemon juice.
  4. In food processor, combine goat cheese and Parmesan cheese. Process, pulsing machine, until mixture is a coarse puree. (Puree can be prepared 3 hours ahead; cover and leave at cool room temperature.)
  5. Place balsamic vinegar in a small stainless steel or non-reactive sauce pan over medium heat. When the vinegar comes to a boil, reduce the heat so that the liquid is simmering.  Cook until reduced to ½ -⅓ cup.   
  6. When ready to serve, spread each bread slice with a mound of goat cheese puree and top with chopped artichoke and tomato mixture.
  7. When ready to eat, bake until cheese is melted and bruschetta are warm, approximately 5 to 6 minutes. Sprinkle bruschetta with salt & black pepper and drizzle with balsamic reduction.  Serve warm on a platter.
bruschetta

  • 3½ lbs ripe tomatoes, peeled, coarsely chopped          
  • 1 clove garlic, chopped      
  • ½ small red onion, chopped          
  • 1 green bell pepper, chopped       
  • 1 cucumber, peeled, chopped      
  • ½ cup extra virgin olive oil
  • 2 tablespoons sherry vinegar (can use red wine vinegar)       
  • 2 slices white bread, stale
  • ½ cup cold water     
  • ½ teaspoon cumin, ground
  • Pinch cayenne pepper       
  • Salt and sugar to taste
  1. Put the tomatoes, garlic, onion, bell pepper, and cucumber in a blender and blend it briefly to purée.
  2. With the blender lid ajar, pour in the oil and vinegar while you continue to process the vegetables.
  3. Tear the bread into small chunks and soak them briefly in the cold water. When the bread is soaked thoroughly, squeeze out the excess water and add the bread to the blender along with the cumin and cayenne; process to incorporate thoroughly.
  4. Taste and adjust the seasoning, adding salt and/or a small quantity of sugar if necessary. More sherry vinegar also may be added to adjust the flavor. If the thoroughly pureed soup seems too thick, add ice-cold water until the desired consistency is reached.
  5. You can garnish this soup with finely diced cucumber, green pepper or onion.
gazpacho servillano

  • 7 medium russet potatoes
  • 1 large yellow onion
  • ½ teaspoon salt
  • ½ cup olive oil for pan frying, divided
  • 6 eggs
  • Pepper to taste
  1. Peel potatoes and cut the peeled potatoes in half lengthwise. Then, with the flat side down, slice the potato into pieces approximately ⅛ inch thick.
  2. Peel and chop the onion into ¼ inch pieces. Put potatoes and onions into a bowl and mix them together. Salt the mixture.
  3. In a large, heavy, non-stick frying pan, heat several tablespoons of the olive oil on medium high heat. Carefully place the potato and onion mixture into the frying pan, spreading them evenly over the surface. You may need to turn down the heat slightly, so the potatoes do not burn.
  4. Leave in pan until the potatoes are tender but not brown. If you can poke a piece of potato with a spatula and it easily breaks in two, your potatoes are done. Remove from the pan with a slotted spoon or spatula and allow oil to drain.
  5. Crack the eggs into a large mixing bowl and beat by hand with a whisk or fork. Pour over the potato-onion mixture. Mix together with a large spoon.
  6. Pour 2 tablespoons of olive oil into a small, non-stick frying pan (aprox. 9-10”) and heat on medium heat. Be careful not to get the pan too hot because the oil will burn - or the tortilla will! When hot, stir the potato onion mixture once more and “pour” into the pan and spread out evenly. Allow the egg to cook around the edges. Then you can carefully lift up one side of the omelet to check if the egg has slightly “browned.”
  7. The inside of the mixture should not be completely cooked and the egg will still be runny.
  8. When the mixture has browned on the bottom, you are ready to turn it over to cook the other side. Take the frying pan to a sink. Place a large dinner plate (12”) upside down over the frying pan. With one hand on the frying pan handle and the other on top of the plate to hold it steady, quickly turn the frying pan over and the omelet will “fall” onto the plate. Place the frying pan back on the range and put just enough oil to cover the bottom and sides of the pan. Let the pan warm for 30 seconds or so. Now slide the omelet into the frying pan. Use the spatula to shape the sides of the omelet. Let the omelet cook for 3-4 minutes. Turn the heat off and let the tortilla sit in the pan for 2 minutes.
  9. Slide the omelet onto a plate to serve. If eating as a main course, cut the omelet into 6-8 pieces like a pie. Serve sliced French bread on the side.
tortilla espanola

  • 1 can crushed tomatoes (28-29 oz)
  • 1 long green pepper (Anaheim or other sweet pepper, not “hot”)
  • 1 medium yellow onion
  • 2 large cloves garlic
  • 2 Tablespoons virgin olive oil
  • 1 tsp smoked paprika
  • Salt and pepper to taste
  1. Finely chop the onion and garlic. Chop the pepper into 1/4" (or smaller) pieces.
  2. Heat a large frying pan with a heavy bottom over medium heat. Add olive oil to coat the bottom of the pan.
  3. Put the onions into the pan and sauté them until they are transparent, reducing the heat if necessary so as not to burn them.
  4. Add the green pepper and continue to cook for 5 minutes, adding olive oil if necessary. Be sure to stir often, so vegetables do not burn.
  5. Add the minced garlic and sauté for 1 minute more.
  6. Pour the crushed tomatoes and paprika into the pan and mix well. Continue to cook for about 10-15 minutes or until sauce thickens.

Tips:

  • If using as an ingredient in another recipe, allow to cool for a few minutes before using. 
  • If serving as a sauce with fried eggs or rice, serve warm. Because tomato sauce mellows and becomes sweeter overnight, many Spanish cooks like to make a double recipe and use it throughout the week. It will keep in the refrigerator for 5 days.
spanish tomato sauce

  • 1 roasted and peeled red bell pepper
  • 1 roasted hot red chili pepper or ¼ tsp ground cayenne
  • Black pepper to taste
  • 1 tablespoon fresh lemon juice
  • 1 small peeled garlic clove
  • 1/4 cup fresh bread crumbs or finely chopped almonds
  • 1/4 cup fresh parsley leaves
  • Fine sea salt, about 1/2 teaspoon or to taste
  • 1/3 cup extra-virgin olive oil
  1. Puree everything except for the olive oil in a food processor or blender until smooth.
  2. Slowly add the olive oil while processing to form a paste.
rouille



 

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