Healthy Mediterranean Gourmet

Dalia Avissar, Shelly Inbar

Photography – Ariel Shafran

Editing of recipes – Naama Abramovitz

English editing – Diana Rubanenko

Graphic design – Yana Yelman

Styling – Sally Chifrak

Production – Yoad Avissar

All rights reserve to the publisher

© Published by Yoad Avissar.

P.O.Box 24132, Tel-Aviv, Israel.

Tel: 972-50-5233360

For feedback or comments about the book or its contents you can contact us at winet.editor@gmail.com

Foreword

Quality and health are the name of the game in our kitchen. Our recipes aim to show that flavorful, subtle cooking doesn’t have to be rich in fat. All of them are based on fresh raw ingredients, most of them available at the neighborhood supermarket. Some recipes are updated versions of familiar dishes, alongside food ideas we created in our kitchen.

The book is divided into the usual chapters, by the types of dishes and main groups of ingredients. Many recipes can be mixed and matched, to create a wide variety of meals and styles - depending on your mood and what’s in the pantry. Spontaneity and the ability to combine and improvise are key for us. But for less inventive days we’ve provided a list of suggestions for several planned meals – for the holidays, for winter, for the kids, and for a gourmet fish meal. Like everyone else, we have to turn out basic everyday meals, as well as fancy dinners…

You can find a list of basic products that should always be in the pantry here. Using fresh ingredients with those products results in satisfying, healthful meals, fast and easy to prepare.

Over the years, we’ve adopted some principles that define our kitchen.

First, freshness.

It’s easy to forget, but the flavor of fresh ingredients bought, cooked and eaten at the peak of their freshness is simply unbeatable. When vegetables and fish are truly fresh, complicated recipes are unnecessary. All they need is to be cooked quickly and simply, and lightly seasoned to enhance the flavor.

A touch of butter and cream

In every kitchen, the quality of the sauces is vital. And in sophisticated cuisine, butter and cream often play a crucial role in a sauce’s ultimate texture and flavor. Some of our recipes are richly flavored and smoothly textured thanks to a teaspoon of cornstarch dissolved in milk, or low-fat ricotta that “marries” the flavors of the soup or sauce. Adding cornstarch or cheese is a more healthful option than butter or cream, now that we are aware of the risks in saturated fat. On occasion, though, we do add a teaspoon of butter or two teaspoons of low-fat cream to a sauce, for added flavor.

Desserts are the exception. We believe that either you eat the real thing, or not at all. For special occasions, we both believe that the dessert should be prepared and savored as it was meant to be – with cream, butter and whatever’s needed to make it festive and unforgettable.

Go easy on the red meat

Most of our main-course recipes are for chicken, and we rarely serve red meat. Like many people, we’ve heeded the warnings about over-indulging in red meat. A juicy steak is delicious, but our cuisine has a different focus.

…and indulge with olive oil

We use good-quality extra virgin olive oil generously in almost every dish. It’s healthful, and enriches every food with its distinctive flavor. In many recipes it acts as seasoning, drizzled over the dish when it’s ready for the table.

Nonstick cooking spray instead of frying oil

Instead of using oil to fry vegetables, fish or chicken, we use spraying oil exclusively. We’ve thrown the old method - in which fried food absorbed excessive amounts of fat - out the kitchen door. The spray coats the pan or the pot with a thin layer of oil that prevents the food from sticking to the pan.

Simplicity and speed

Is there really everyday home cooking that’s fast and easy to prepare but still creative and surprising? Well, this book features recipes that are on the table in no more than half an hour…and often less. In the Poultry & Beef chapter you’ll find casserole dishes that are whipped up in twenty minutes and then simmered gently in the oven for three hours. Once the casserole is in the oven, turn down the heat a little, and you can leave the house for 3-4 hours. When you return, your meal is ready in the oven.

Our mother-and-daughter team created this cuisine slowly, over the years. The mother, naturally, laid down the foundations, and her daughter came on board because she’d grown up on tasty food. Years later, when the daughter became a mother in her turn, we decided to share our family traditions and cooking credo with you.

Gourmet cooking can be healthful too. This book is more than a collection of our recipes. For us, Mediterranean Gourmet recipes are a way of life and we hope you find them attractive options - and enjoy them as much as we do.

Dalia Avissar

Shelly Inbar

Index

SALADS

SOUP

FISH

POULTRY AND BEEF

VEGETABLES

PASTA AND RICE

DESSERTS

MEAL COMBOS & IDEAS

Prescription

SOUP

Mushroom Soup

Vegetable Soup

Cream of Sweet Potato Soup with Coconut Milk

Cream of Potato and Cilantro Soup

Cream of Pumpkin Soup

Cream of Cauliflower Soup

Cream of Broccoli and Ricotta Soup

Cream of Yellow Bell-Pepper Soup

VEGETABLES

Rosti

Spiced Mashed Potatoes

Potatoes & Sweet Potatoes

Exotic Baked Sweet Potatoes

Mashed Potatoes

Creamed Celery Root (Celeriac)

Asparagus in Vinaigrette

Snow Peas

Fresh Fava Beans

Swiss Chard with Ricotta

Baked Green Cabbage

Sautéed Leeks

Dilled Zucchini

“Speed-of-Light” Zucchini

Baked Zucchini and Tomatoes with Herbs

Wax Beans in Breadcrumbs

Orange Flavored Carrots

Ratatouille

Vegetable Casserole

Cauliflower Puree

Couscous with Vegetables

Tomato Sauce

Roast Bell-Pepper Sauce

SALADS

Root-Vegetable Salad

Hot Chili Sauce

Roasted Bell-Pepper Salad

Roasted Eggplant in Herbed Tahini Sauce

Cream of Eggplant

Green Salad with Sweet Vinaigrette Dressing

Green Salad with White Vinaigrette Dressing

Horseradish sauce

Rocket and Fig Salad

Tomato and Red Onion Salad

Potato Salad with Hard-Boiled Eggs

Sautéed Chicken Salad

PASTA AND RICE

Pasta with Mushroom Sauce

Spaghetti with Garlic, Olive Oil and Pine Nut Sauce

Pasta with Tomato Sauce

Farfelle (Bow-Tie) Pasta with Fresh Tomato Sauce

Pasta with Black Olives, Lemon and Basil Leaves

Fettuccini with Pesto Sauce

Polenta with Cold Tomato Sauce

Stir-fried Noodles with Green Onions and Mushrooms

White Rice

Rice with Carrots and Pine Nuts

Herbed Rice

Rice with Mushrooms

FISH

Yellowfin Tuna Ceviche

Seared Tuna with Steamed Eggplant

Red Mullet baked in Breadcrumbs

White Sea-Bass Fillets baked in Herbed Breadcrumbs

Sea Bream Fillets in Tomato Sauce

Spinach-Stuffed Sea Bream Fillet

Sea Bass Fillets in Saffron Sauce

Herbed Grouper

POULTRY AND BEEF

Stir-fried Chicken Breast with Olive Oil and Balsamic Vinegar

Stir-fried Chicken Breast with Leek, Zucchini & Dill Sauce

Chicken Breast with Onion Caramel

Chicken Breast in Tomato Sauce

Stir-fried Chicken Breast in Mushroom Sauce

Chicken Breast in Coconut Milk

Sweet & Spicy Chicken Wings

Breaded Chicken Drumsticks

Baked Turkey Drumsticks

Chicken, Leek & Bell-Pepper Casserole

Chicken & Vegetable Casserole

Chicken & Mushroom Casserole

Chicken & Fennel Casserole

Chicken, Eggplant & Tomato Casserole

Chicken & Okra Casserole

Chicken, Swiss Chard & Jerusalem Artichoke Casserole

Chicken & String-Bean Casserole

Chicken, Fava Bean & Tomato Casserole

Baked Chicken with Mango

Sweet Chicken

Steamed Chicken Patties

Beef & Veal Patties

Meatballs in Mushroom Sauce

Meatballs in Eggplant & Tomato Sauce

DESSERTS

Berry Soup with Whipped Cream

Malabi - Middle Eastern Pudding (basic recipe)

Malabi with Orange Zest and Mandarin Orange Sauce

Malabi with Sugared Almonds

Malabi with Passion Fruit (Red Granadilla)

Strawberry and Ricotta Meringue

Pears in Toffee Sauce

Malabi with Maple Syrup

Pear Tarte Tatin

Frozen Mango Dessert

Frozen Coconut Dessert with Hazelnut Croquant

Kadaif - Middle Eastern Pastry with Ice-cream and Halva Flakes

Apple Cake

Glazed Apple Tart

Breakfast Cake

Almond Meringue with Walnut Cream and Coffee Icing

MEAL COMBOS & IDEAS

Holiday meal

Festive meal

Fish meal

Last minute

Children’s meal

Winter meal 1

Winter Meal 2

What’s in the pantry

Salads

All the recipes here require fresh, crisp vegetables that are perfect with the distinctive flavor of fine olive oil.

Salad can be a side dish for a meal (see the recipes for lettuce salad and fresh root-vegetable salad), fabulous first courses (roasted bell-peppers, roasted eggplant in tahini sauce, or tomato salad with red onions) or a stand-alone light meal (stir-fried chicken salad). Cream of eggplant salad, as well as rocket and fig salad, are great for brunch, and likewise the potato salad - our mayo-free take on the classic salad.

Arugula goes by many names - rocket, Italian cress, and Mediterranean rocket. All of them define the rather sharp, peppery leaves that are so popular. Whatever you call it, it makes a great salad-green. We use two types in the recipes that follow - the kind with small pointed leaves, and the other with larger, thicker leaves and a sharper flavor.

Recipes

Root-Vegetable Salad

Hot Chili Sauce

Roasted Bell-Pepper Salad

Roasted Eggplant in Herbed Tahini Sauce

Cream of Eggplant

Green Salad with Sweet Vinaigrette Dressing

Green Salad with White Vinaigrette Dressing

Horseradish sauce

Rocket and Fig Salad

Tomato and Red Onion Salad

Potato Salad with Hard-Boiled Eggs

Sautéed Chicken Salad

Root-Vegetable Salad

4-6 servings

Ingredients

5 carrots, peeled

3 large radishes, cleaned

1 celeriac root, peeled

1/2 cup chopped chives

5 tablespoons olive oil

Juice of half a lemon

Sea salt and freshly ground black pepper

Preparation

Grate the carrots, radishes and celeriac on a coarse grater or in a food processor and transfer to a salad bowl.

Add the chives, oil and lemon juice and season with salt and pepper. Mix well and refrigerate for an hour or two before serving.

Hot Chili Sauce

1 cup

Ingredients

10 fresh hot chili peppers, red and green

1 cup chopped cilantro leaves

1/2 teaspoon cumin

3 garlic cloves, peeled

1/2 cup olive oil

Preparation

Halves the chilies lengthwise and soak in cold water for 30 minutes to tone down some of the spiciness. Discard the stalks, fibers and seeds, then transfer the chilies to a food processor. Add the cilantro, cumin, and garlic. Process, gradually adding the olive oil, until a coarse sauce is obtained. Refrigerate in a closed container for up to two weeks.

Wear gloves when preparing this sauce, because the odor (and impact!) of the chilies persists for hours.

Roasted Bell-Pepper Salad

6-8 servings

Ingredients

10 red bell-peppers

1/2 cup olive oil

Juice of half a lemon

4 garlic cloves, peeled and sliced

Sea salt and freshly ground black pepper

To serve:

Balsamic vinegar

Olive oil

Sage or marjoram leaves

Preparation

Heat the oven to fairly hot (425 degrees F). Arrange the peppers on an oven rack, over a baking pan lined with aluminum foil (to keep the oven clean). Roast the peppers for 20 minutes on all sides, until the peel is charred.

When the peppers are cool enough to handle, place them in a plastic bag, close it and leave in a bowl until completely cool.

Cut the tops off the peppers, place on a cutting board and peel away the charred skin. Transfer the peeled and cleaned peppers to a bowl and add the oil, lemon juice and garlic. Season with salt and pepper, mix gently, transfer to a salad bowl and refrigerate for at least 5 hours. Can be kept in the refrigerator for up to one week.

Remove the peppers from the refrigerator 10-20 minutes before serving and transfer to a serving dish. Add a little balsamic vinegar and olive oil and sprinkle with chopped fresh sage or marjoram leaves.

Roasted Eggplant in Herbed Tahini Sauce

4 servings

Ingredients

4 small to medium eggplants

Tahini (sesame seed paste)

1 cup parsley leaves

1 cup cilantro leaves

8 oz. raw tahini paste

2 cups water

2 garlic cloves, minced

1/2 cup olive oil

Juice of one lemon

1/4 teaspoon cumin

1/2 teaspoon sweet paprika

Salt and freshly ground black pepper

4 tablespoons plain yogurt

To serve

Olive oil

Balsamic vinegar

Sea salt and freshly ground black pepper

Preparation

Tahini: Place the parsley and cilantro leaves in the food processor bowl and process until they are very finely minced. Add the tahini paste and process again. Add the water a little at a time. The correct consistency of prepared tahini is liquid, but not runny. Now add the garlic, oil, lemon juice, cumin and paprika, season with salt and pepper and process again.

Add the yogurt and process another 5 minutes, until the tahini has a smooth consistency.

Eggplants: Roast the eggplants until they are charred all around. Peel the eggplants without touching their flesh. Leave the stalks intact (the challenge is to preserve the shape of the whole eggplant after peeling it). To insure that the flesh of the eggplants remains as white as possible, they need to be peeled while still quite hot. Transfer the peeled eggplants to a bowl, pour over the olive oil and leave to cool (but not in the refrigerator) until serving.

Before serving, heat the eggplants in the microwave for one minute. Place three tablespoons of the tahini sauce on a serving plate, topped with one eggplant. Drizzle olive oil and balsamic vinegar over them, and season with sea salt and freshly ground black pepper. Prepare the remaining portions in the same way and serve.

The quantity of tahini in the recipe is more than required for this salad, and it can be stored in the refrigerator in a closed jar for 4-5 days.

Another interesting way of serving eggplant is with yogurt dressing. Mix 2 cups of thick yogurt with half a cup of chopped mint leaves, half a cup of chopped cilantro leaves, one crushed garlic clove and a tablespoon of olive oil, seasoned with sea salt and freshly ground black pepper.

Cream of Eggplant

8-10 servings

Ingredients

6 medium eggplants

2/3 cup olive oil

Juice of 1 lemon

2 garlic cloves, crushed

1/2 cup chopped cilantro leaves

Sea salt and freshly ground black pepper

Preparation

Roast the peppers until the peel is charred on all sides.

Cut the eggplant in half while still hot and remove the flesh with a spoon. Place in a bowl and set aside to cool.

Add to the bowl the oil, lemon juice, garlic and cilantro, and season with salt and pepper. Process the eggplants to a smooth puree (in a food processor or hand-mixer). Transfer to a closed dish and refrigerate. Can be kept for 3-4 days.

Remove the cream from the refrigerator half an hour before serving. Transfer to a serving dish, drizzle with a little olive oil and serve.

For variety, add to the cream two tablespoons of raw tahini paste or two tablespoons of mayonnaise.

Green Salad with Sweet Vinaigrette Dressing

4-6 servings

Ingredients

1 head Boston lettuce

1 head curly endive or Escarole lettuce

1/2 head Iceberg lettuce

1 bunch rocket

2 handfuls baby salad greens (optional)

Dressing:

1/2 bunch chives

1/2 cup olive oil

1 garlic clove, crushed

1 tablespoon wholegrain mustard

2 tablespoons 100% pure maple syrup

Juice of half a lemon

Sea salt and freshly ground black pepper

Preparation

Wash all the leaves well, checking for any traces of sand, and dry.

Finely chop 6-7 stalks of chives (keep the rest for the salad) and place in a jar. Add the remaining dressing ingredients, close and shake well.

Before serving tear the lettuce leaves and the rocket into pieces and place in a large bowl. Add the baby salad greens. Cut the remaining chives into one-inch pieces and add to the bowl. Pour the dressing over the salad, toss and serve.

Green Salad with White Vinaigrette Dressing

4-6 servings

Ingredients

1 head Romaine lettuce

1 bunch rocket

2 oz. pecan nuts

2 oz. almonds, peeled and halved

1/2 bunch chives, cut into 3/4 inch pieces

Dressing

1/2 cup olive oil

1 garlic clove, minced

1 tablespoon wholegrain mustard

Juice of half a lemon

2 tablespoons light cream or half & half

Sea salt and freshly ground black pepper

Preparation

Wash and dry the lettuce leaves and rocket.

Dry roast the pecans and almonds in a small non-stick frying pan (without oil) until they turn golden brown. Take care that they don’t burn, and remove from the frying pan once the right color is reached. Set aside to cool.

Place all the dressing ingredients in a jar, close and shake well until completely blended. The dressing can be refrigerated for a few days.

Before serving tear the lettuce and rocket into pieces and place in a bowl. Add the pecans and almonds, chives and dressing, and toss.

Horseradish sauce

4 servings

Ingredients

1 fresh horseradish root, grated

2 tablespoons mayonnaise

4 tablespoons lemon juice

3 tablespoons mayonnaise

1 tablespoon mustard

3 tablespoons sour cream

Sea salt and ground black pepper

Preparation

Horseradish: Place the horseradish in a food processor together with the mayonnaise and lemon juice, and puree. Transfer to a jar and refrigerate up to six months.

Mix two tablespoons of the prepared horseradish with the mayonnaise, mustard, sour cream, salt and pepper.

Perfect with breaded drumsticks. (see here)

Rocket and Fig Salad

4 servings

Ingredients

1/3 cup olive oil

2 tablespoons balsamic vinegar

Sea salt and freshly ground black pepper

8 fresh, ripe figs, halved.

2 bunches rocket

Preparation

Mix the oil and vinegar well in a bowl, and add salt and pepper to taste.

Add the figs to the bowl and set aside for an hour or more.

Wash and dry the rocket well.

Before serving, arrange the rocket leaves in a wide bowl. Top with the figs, add the dressing and serve.

Tomato and Red Onion Salad

4-6 servings

Ingredients

10 plum tomatoes or 6 slicing tomatoes

1 small red onion, peeled

1/2 cup chopped basil leaves

5 tablespoons olive oil

Sea salt and freshly ground black pepper

Preparation

Place the tomatoes in a dish, cover with boiling water and leave for half a minute. Remove from the water and peel. Halve the tomatoes and thinly slice each half or cut into small cubes. Transfer to a bowl. Cut the onion in half and thinly slice each half, or cut into small cubes. Transfer to a bowl. Add the basil and oil, season, and toss. Serve immediately.

If the salad is not served right after you’ve prepped it, the tomatoes and onion can be sliced and kept separate, then combined with the remaining ingredients just before serving.

See photograph here.

Potato Salad with Hard-Boiled Eggs

6 servings

Ingredients

6 medium potatoes (finger potatoes or new potatoes)

4 eggs

1 small red onion, peeled and finely chopped

3 tablespoons chives or two scallions, finely chopped

1/3 cup chopped dill

1/2 cup olive oil

2 tablespoons Dijon wholegrain mustard

3 tablespoons light cream or half & half

Sea salt and freshly ground black pepper

Preparation

Boil the potatoes in their skins in a large pot of water until tender, but not over-soft (can be easily pricked with a fork without disintegrating). Add the eggs eight minutes before the end of cooking. Remove them immediately at the end of the cooking process.

Rinse the eggs in cold water, peel and cut into eighths. Allow the potatoes to cool slightly (until they can be handled), then peel and cut into medium-sized cubes. Place the potatoes and eggs in a large bowl, and add the red onion, chives or scallions, and dill.

In a small bowl combine the oil, mustard and cream and add to the salad. Season with salt and pepper and toss gently, taking care not to crush the potatoes and eggs.

This salad is scrumptious when fresh and still warm, and just as good after a couple days in the fridge (up to two days after preparation).

Sautéed Chicken Salad

4 servings

Ingredients

2 chicken breasts (4 pieces)

4 tablespoons low-sodium teriyaki sauce

2 small to medium heads Bibb or Boston lettuce

6 stalks celery

4 small radishes

2 scallions

9 oz. fresh button mushrooms

Nonstick cooking spray

2 tablespoons balsamic vinegar

2 tablespoons olive oil

Sea salt and freshly ground black pepper

1 cup chopped cilantro leaves (or whole arugula leaves)

3 tablespoons sesame seeds, dry roasted in a hot frying-pan (without oil)

Dressing:

1/4 cup olive oil

1/2 teaspoon sesame oil

2 tablespoons soy sauce

2 tablespoons Japanese mirin sauce (optional)

Sea salt and freshly ground black pepper

Preparation

Marinate the chicken pieces in the teriyaki sauce for at least 15 minutes.

Meanwhile, wash the lettuce leaves and dry well. Cut into narrow strips and transfer them to a large bowl. Slice the celery, radish, onions and mushrooms into thin slices and add to the bowl.

Place all the dressing ingredients in a jar, close and shake well until completely blended.

Just before serving, heat a nonstick frying pan, remove from the heat and spray with nonstick cooking spray. Return to the heat and sauté the chicken pieces for several minutes on each side, until well browned. Transfer to a cutting board and slice the chicken into strips 3/4 inch wide. Place the strips in a bowl, add the vinegar and oil, season with salt and pepper, and toss.

Add the dressing to the salad and toss. Add the chicken and the cilantro (or arugula) and toss gently. Sprinkle with sesame seeds and serve.

Soup

A warming, comforting start to a meal, not just in winter - often a bowl of soup provides a meal in itself.

Many of our soups are created by cooking vegetables, adding seasoning, then pureeing the vegetables to a cream. We add heartiness by using milk, sometimes half & half or light cream, plus a tablespoon of butter for its incomparable flavor. A handful of rolled oats also adds substance and flavor. Depending on what’s in the fridge, we use soup powder or homemade stock as a soup-base. Stock always beats soup powder hands-down, but if powder is used in the right proportion, we’ve noticed that the natural flavors remain untouched.

We like using teriyaki sauce, that adds color and deepens flavors. Low-sodium teriyaki sauce is a more healthful option than the regular kind (but go easy with the salt when you’re using it).

Recipes

Mushroom Soup

Vegetable Soup

Cream of Sweet Potato Soup with Coconut Milk

Cream of Potato and Cilantro Soup

Cream of Pumpkin Soup

Cream of Cauliflower Soup

Cream of Broccoli and Ricotta Soup

Cream of Yellow Bell-Pepper Soup

Mushroom Soup

4-6 servings

Ingredients

1 lb. fresh white button mushrooms

1/2 lb. fresh oyster mushrooms

100 grams dried porcini mushrooms (optional)

Nonstick cooking spray

2 medium onions, chopped

5 cups boiling water

2 tablespoons mushroom soup powder

1 tablespoon chicken soup powder

2 tablespoons rolled oats

1 cup dry white wine (optional)

2 tablespoons cornstarch

1 1/2 cups milk

Sea salt and white pepper

To serve

Chopped chives

Preparation

Wash and slice the button and oyster mushrooms. Wash the porcini mushrooms thoroughly and leave them to steep in hot water for ten minutes.

Spray a medium saucepan with nonstick cooking spray. Add the onions and cook for 3-4 minutes, until transparent. Add the mushrooms (keep the soaking water from the porcini mushrooms), stir and cook 3-4 minutes. Add the boiling water, soup powder, rolled oats, and the water from the porcini mushrooms. Cover and simmer for 20 minutes over gentle heat.

Add the wine. Dissolve the cornstarch in the milk until smooth, and pour into the saucepan. Season with salt and white pepper, and simmer for another 10 minutes or until the soup thickens.

Divide into serving bowls. Garnish with chopped chives and serve.

Vegetable Soup

4-6 servings

Ingredients

1 leek

2 zucchini

2 carrots

1/2 a small cauliflower head

7 oz. pumpkin

1 head of celery

1 potato

1 orange bell-pepper

1 red bell-pepper

Nonstick cooking spray

1 onion, chopped

3 garlic cloves, peeled and minced

5 cups boiling water

1 tablespoon chicken soup powder

1 tablespoon onion soup powder

2 tablespoons rolled oats

2 tablespoons low-sodium teriyaki sauce

Sea salt and freshly ground black pepper

1/2 cup milk

1/2 cup parsley, coarsely chopped

1/2 cup dill, coarsely chopped

To serve

Olive oil

Preparation

Our favorite vegetable soup features fresh herbs and milk, and is especially subtle.

Slice the leek (white and light green parts) into circles. Halve the zucchini and carrots lengthwise, then slice each half into thin semicircles. Separate the cauliflower into small florets. Cut the pumpkin, celery, potato and bell-peppers into 1/2 inch cubes.

Spray a large saucepan with nonstick cooking spray. Add the onion and garlic and cook 3-4 minutes until the onion becomes transparent. Add the vegetables, water, soup powder, rolled oats and teriyaki sauce. Season with salt and pepper and cook about half an hour, until the vegetables are tender but not mushy. Add the milk and cook for another 10 minutes. Add the parsley and dill, stir well, and turn off the heat.

Divide the soup into bowls, drizzle a little olive oil into each bowl and serve.

You can cook 5 ounces of small pasta, and add it to the pot before serving.

Cream of Sweet Potato Soup with Coconut Milk

4-6 servings

Ingredients

Nonstick cooking spray

2 onions, chopped

5 medium sweet potatoes, peeled and sliced

5 cups boiling water

2 tablespoons chicken soup powder

1 tablespoon finely minced ginger-root

Sea salt and freshly ground black pepper

1/4 teaspoon nutmeg

1 1/2 tins coconut milk

1/2 cup chopped cilantro

1/4 cup chopped chives

To serve

Coconut milk

Preparation

Spray a medium pot with nonstick cooking spray. Add the onion and cook 3-4 minutes, until transparent. Add the potatoes and cook for 1-2 minutes. Add the water and soup powder, and cook for 30 minutes or until the potatoes are tender.

Puree the soup (with a hand mixer, immersion blender, or food processor) until it’s completely smooth. Add the ginger and seasoning and bring to a boil. Add the coconut milk, stirring gently, and bring to a boil again. Add the cilantro and chives. Adjust the seasoning, and remove from the heat.

To serve, pour the soup into a large bowl or tureen and drizzle a little coconut milk.

Cream of Potato and Cilantro Soup

4-6 servings

Ingredients

Nonstick cooking spray

2 onions, sliced

3 well-washed leeks (white and light green parts), sliced

3 potatoes, peeled and halved

5 cups boiling water

2 tablespoons chicken soup powder

1 cup chopped cilantro leaves

1/4 teaspoon grated nutmeg

1 1/2 cups milk

Sea salt and freshly ground black pepper

Preparation

Spray a large pot with nonstick cooking spray. Add the onions and leek slices and cook for about 5 minutes, until golden. Add the potatoes, water and soup powder and cook for 30 minutes. Add the cilantro and nutmeg and blend the soup into a uniform cream. Add the milk. Season with salt and pepper and cook ten minutes more.

Cream of Pumpkin Soup

4-6 servings

Ingredients

2 lb. pumpkin

1 well-washed leek (white and light green parts), sliced

1 celery root (celeriac), peeled and quartered

5 stalks parsley

5 stalks dill

5 cups boiling water

1 tablespoon chicken soup powder

3 garlic cloves, minced

Leaves of 3 tarragon stems

1/2 bunch chives, chopped

Sea salt and freshly ground black pepper

1 cup hot milk

3 tablespoons semi-sweet Muscat

wine (optional)

1/2 cup light cream or half & half (optional)

1 tablespoon butter (optional)

To serve

Olive oil

Preparation

Peel the pumpkin and cut into large cubes. Place in a large pot, add the leeks and celery root, parsley and dill (tied with a string), water and soup powder. Stir, cover the pot and cook over a low heat for 30 minutes.

Remove the parsley and dill from the pot. Add the garlic, tarragon leaves and chives and blend the soup into a smooth cream. Season with salt and pepper, add the hot milk and wine and cook 20 minutes more. If you like, add cream or butter, and cook for another three minutes while stirring. Divide into bowls, drizzle with a little olive oil and serve.

Cooked gnocchi can be added to the soup before serving.

Pass around a bowl of grated Parmesan.

Cream of Cauliflower Soup

4-6 servings

Ingredients

1 medium head of cauliflower, separated into florets

5 cups boiling water

5 stems parsley

5 stems dill

2 tablespoons chicken soup powder

2 tablespoons rolled oats

2 cups milk

2 garlic cloves, minced

Sea salt and freshly ground black pepper

2 tablespoons lemon juice

To serve

Olive oil

Preparation

Place the cauliflower florets in a saucepan. Add the water, parsley, dill and soup powder and cook for 30 minutes, or until the cauliflower is tender. Remove the parsley and dill from the pot plus two cups of the cooking liquid. Puree the cauliflower with the remaining cooking liquid into a smooth cream. Add the oats, milk and garlic, season with salt and pepper, bring to the boil and cook another 5-10 minutes.

Add the lemon juice, stir and turn off the heat. Divide the soup into bowls, add a little olive oil and ground black pepper to each bowl, and serve.

Cream of Broccoli and Ricotta Soup

4-6 servings

Ingredients

Nonstick cooking spray

2 onions, chopped

2 lb. fresh broccoli florets (stems discarded)

3 cups boiling water

1 tablespoon chicken soup powder

1 tablespoon cornstarch

1 cup milk

Sea salt and freshly ground black pepper

1/4 cup chopped mint leaves

2 tablespoons low-fat ricotta

To serve

1 tablespoon low-fat ricotta per serving

Olive oil

Preparation

Spray a large saucepan with nonstick cooking spray. Add the onion and cook 3-4 minutes, until transparent. Separate the broccoli florets, add to the pan, cook for one to two minutes then add the water and soup powder. Heat the soup for 30 minutes, or until the broccoli becomes tender. Puree the soup into a smooth cream. Dissolve the cornstarch in the milk, pour into the soup and stir well. Season with salt and pepper, bring to the boil and cook for five minutes. Lower the heat and add the chopped mint leaves.

Crumble the cheese, stir it carefully into the soup, and remove from the heat.

Divide the soup into serving bowls. Place a teaspoon of ricotta in the center of each bowl, drizzle a little olive oil over it, and serve.

Cream of Yellow Bell-Pepper Soup

4-6 servings

Ingredients

Nonstick cooking spray

2 onions, chopped

8 yellow bell-peppers (ring the changes by using red or orange ones)

5 cups boiling water

2 tablespoons chicken soup powder

1/4 teaspoon ground nutmeg

Sea salt and freshly ground black pepper

Preparation

Spray a medium saucepan with nonstick cooking spray. Add the onion and cook for 3-4 minutes, until transparent. Add the bell peppers to the pan, stir-frying them for 3 or 4 minutes, until they soften slightly. Add the water and soup powder, bring to a boil, lower the heat and let simmer for 20 minutes. Puree the soup (using an immersion blender, electric blender or food processor) until it’s completely smooth, adjust seasoning, and turn off the heat.

A slice of toasted baguette topped with a little pesto sauce (see here) goes perfectly with this soup.

Fish

There’s no competition between fresh and frozen fish. For flavor and taste, just-caught fish will always outdo frozen fish. Buy fresh fish the same day you plan to cook them, and no more than a day ahead. Top-quality fresh fish needs minimal seasoning - a little garlic, lemon juice, olive oil, and a sprinkling of fresh herbs. All the fish recipes in this chapter call for stir-frying in a nonstick skillet, or are roasted without a drop of oil and they’re all stunningly flavorsome.

Ceviche or white sea-bass fillets in breadcrumbs are great as starters, and the fish-fillet recipes are easily prepared and delightful to eat (it’s best to ask the store to fillet the fish for you). Some recipes are perfect for the main serving at a festive meal. In general, all the dishes in this chapter make a lovely presentation, and work wonderfully when you’re hosting guests.

Recipes

Yellowfin Tuna Ceviche

Seared Tuna with Steamed Eggplant

Red Mullet baked in Breadcrumbs

White Sea-Bass Fillets baked in Herbed Breadcrumbs

Sea Bream Fillets in Tomato Sauce

Spinach-Stuffed Sea Bream Fillet

Sea Bass Fillets in Saffron Sauce

Herbed Grouper

Yellowfin Tuna Ceviche

4 servings

Ingredients

1 lb. Yellowfin Tuna fillets, skin removed

1/3 cup extra virgin olive oil

1/3 cup chopped chives

1/3 teaspoon ground black pepper

2 tablespoons freshly squeezed lemon or lime juice

Sea salt

To serve

A handful of chopped cilantro

A handful of chopped green onion

Preparation

Clean the fish by removing any small bones and skin and dice the flesh. Transfer to a bowl, add the oil, chives and pepper, mix gently and refrigerate for 30 minutes. Before serving add the lemon or lime juice and salt.

To serve as the main dish - press the ceviche into a soup bowl, invert the bowl onto a flat serving flat, then sprinkle chopped cilantro and green onion around the ceviche. For individual servings use ring-molds (metal rings of different diameters and heights, available in stores for kitchen and baking accessories) to create perfect circles on the plate, and scatter cilantro leaves and onion around the circles.

Seared Tuna with Steamed Eggplant

4 servings

Ingredients

1 1/4 lbs. fillet of fresh tuna (preferably blue fin)

Nonstick cooking spray

For the sauce

5 tablespoons paprika

1 tablespoon cumin

1/2 teaspoon chili flakes

Sea salt and freshly ground black pepper

3 tablespoons olive oil

1/2 cup chopped cilantro

Eggplant

2 medium eggplants

2 tablespoons olive oil

Juice of half a lemon

To serve

2 tablespoons olive oil

1 tablespoon balsamic vinegar

Sea salt and freshly ground black pepper

Preparation

Eggplant: Peel the eggplants, cut them in half width-wise and steam over boiling water in a steamer, until soft (7-10 minutes). Transfer to a dish and brush with oil and lemon juice, to prevent discoloring. Set aside.

Combine all the sauce ingredients and spread evenly over the tuna. Spray a steak pan (ribbed) with nonstick cooking spray and heat. Sear the fish for five minutes on each side, until seared on the outside but still red inside.

To serve: Slice the fish into half inch slices. Heat the eggplant halves in a microwave. Drizzle olive oil and vinegar onto four plates. Pour a little olive oil over the tuna and the eggplant, place an eggplant half on each plate, alongside the tuna. Season with sea salt and ground black pepper and serve.

Red Mullet baked in Breadcrumbs

4 servings

Ingredients

1/2 cup olive oil

Juice of half a lemon

2 garlic cloves, crushed

12 fresh, medium red mullet fish, well cleaned

1 cup good quality breadcrumbs

Coarse salt

Preparation

Mix the oil, lemon juice and garlic in a bowl. Pour the marinade over the fish, cover and refrigerate for 2 hours.

Preheat the oven to moderate (350 degrees F). Remove the fish from the marinade and dry well. Place the breadcrumbs in a deep bowl and roll the fish in the breadcrumbs, until well coated.

Line a baking tray with a cookie sheet. Arrange the breaded fish on the tray, and bake for 10 minutes or until the fish are golden. Remove and transfer to a serving dish, sprinkle with coarse salt and serve immediately.

Home-made breadcrumbs can be prepared from any left-over white bread – toast slices in the oven, let cool, then process in a food processor. Store in a plastic bag in the fridge.

A superb first-course, with tomato and red onion salad alongside (see here)

White Sea-Bass Fillets baked in Herbed Breadcrumbs

4 servings

Ingredients

4 sea bass, filleted

1 cup breadcrumbs

Sea salt and freshly ground black pepper

For the herb sauce

2 cups coarsely chopped parsley leaves

1 cup coarsely chopped cilantro leaves

2 garlic cloves, peeled

1/2 cup olive oil

Juice of half a lemon

Sea salt and freshly ground black pepper

Preparation

Sauce: Place the sauce ingredients in a food processor bowl and process until a smooth green cream is obtained. Set aside.

Preheat the oven to moderate (350 degrees F). Line a baking tray with a baking sheet, arrange the fish on the tray, skin-side down. Spread a thin layer of the green cream over the fish, then sprinkle generously with breadcrumbs. Season with salt and pepper. Bake in the oven for 15 minutes or until the breadcrumbs are golden. Divide the fish into serving plates (2 fillets per plate) and if desired, place a spoonful of sauce alongside the fish.

Home-made breadcrumbs can be prepared from any left-over white bread – toast in the oven, let cool, then process in a food processor. Store in a plastic bag in the fridge.

For a side dish, see the recipe for wax beans in breadcrumbs on here

Sea Bream Fillets in Tomato Sauce

4 servings

Ingredients

4 sea bream, separated into fillets

Sea salt and freshly ground black pepper

Nonstick cooking spray

Sauce

1 cup tomato sauce (see here)

1/2 cup dry white wine

Juice of half a lemon

Leaves from 2 sprigs of thyme

Leaves from 1 sprig of rosemary

Sea salt and freshly ground black pepper

4 tablespoons light cream or half & half

5 tablespoons olive oil

Preparation

Sauce: In a small saucepan, combine the tomato sauce, wine, lemon juice and herbs. Season with salt and pepper and cook on a low heat for 10 minutes, stirring. Add the cream, stir well, and remove from the heat. Add the olive oil and mix well.

Season the fish with salt and pepper. Spray a large frying-pan with nonstick cooking spray. Place the fillets in the pan, skin-side down. Cover the pan and cook for 5-6 minutes. Shake the pan occasionally to prevent the fish from sticking.

To serve: Divide the sauce into 4 serving plates. Place 2 fillets, skin-side up, on the sauce on each plate and serve.

Ratatouille (see recipe on here) is a terrific accompaniment.

Spinach-Stuffed Sea Bream Fillet

4 servings

Ingredients

4 sea bream, filleted

Sea salt and freshly ground black pepper

4 cookie sheets to wrap the fish

4 sheets aluminum foil, slightly larger

Spinach

1 lb. fresh spinach leaves, thoroughly washed

3/4 cup milk

Sea salt and freshly ground black pepper

Sauce

2/3 cup dry white wine

3 teaspoons Dijon wholegrain mustard

2 tablespoons white horseradish

3 garlic cloves, crushed

1 tablespoon fresh chopped tarragon

2 tablespoons chopped chives

5 tablespoons light cream or half & half

Sea salt and freshly ground black pepper

4 tablespoons lemon juice

Preparation

Sauce: Combine all the sauce ingredients in a jar. Close and shake well. Set aside.

Spinach: Cook the spinach leaves in a little boiling water for three minutes. Drain well and transfer to a bowl of ice water. Drain again and dry. Pile the leaves on a cutting board and chop. Transfer the spinach to a small pot, add the milk and cook on a low heat for 5 minutes. Drain the spinach well, and transfer it to a bowl. Season with salt and pepper and set aside.

Fish: Season the fillet pieces with salt and pepper. Place a sheet of aluminum foil on the work surface, topped with a cookie sheet. Place one fish fillet, skin-side down, on the cookie sheet. Place 4-5 tablespoons of spinach on the fillet and cover with another fillet, skin-side up. Pour over one-quarter of the sauce. Wrap the fish “sandwich” in a cookie sheet and then in the aluminum foil. Continue with the remaining fish.

Heat the oven to high (425 degrees F). Place the fish on a baking tray, and bake for 5 minutes. Lower the heat to medium (350 degrees F) and bake another 10-15 minutes.

Sea Bass Fillets in Saffron Sauce

4 servings

Ingredients

4 sea bass, filleted

Sea salt and freshly ground black pepper

Nonstick cooking spray, or a little olive oil

Sauce

1/2 cup dry white wine

10 saffron threads

Leaves from 1 sprig of thyme

1 cup light cream or half & half

2 tablespoons cornstarch

1 green onion, chopped

1 teaspoon butter

3 tablespoons lemon juice

Sea salt and freshly ground black pepper

1/2 bunch chopped chives

Preparation

Sauce: In a small saucepan, bring to a boil the wine, saffron and thyme leaves and continue cooking over high heat until the liquid is reduced to half. In a cup, mix the cream and cornstarch and add to the saucepan. Add the green onion, stir and cook for 5 minutes. Stir in the butter and lemon juice and season with salt and pepper. Turn off the heat.

Before serving heat the sauce through gently, and add the chopped chives.

Fish: Option 1: Spray a large nonstick frying pan with oil spray. Season the fish pieces with salt and pepper. Place the fish in the pan, skin-side down, cover the pan and cook 5-7 minutes, until the skin is lightly seared and the fish flesh turns white.

Option 2: Preheat the oven to moderate (350 degrees F). Line a baking tray with baking paper, brush the fish with a little olive oil, place in the tray (skin-side down) and bake 10 minutes or until the fish flesh is white.

Divide the fish into serving plates (2 fillets per plate). Pour the sauce over, and serve.

Herbed Grouper

4-6 servings

Ingredients

Grouper fish, about 4 lb., cleaned

Bunch of herbs (rosemary, basil, oregano and mint)

4 tablespoons olive oil

Sauce

Juice of 1 lemon

1 cup dry white wine

1 teaspoon balsamic vinegar

2 tablespoons Dijon wholegrain mustard

2 garlic cloves, peeled

1/2 cup fresh chopped basil

3/4 cup mixed chopped tarragon, mint and oregano leaves

1/2 cup mixed chopped parsley and cilantro

1 green onion, chopped

Sea salt and freshly ground black pepper

Preparation

Sauce: Place all sauce ingredients in a food processor bowl and process until a smooth cream is obtained. Remove and set aside.

Fish: Preheat the oven to moderate (350 degrees F). Place the bunch of herbs inside the fish. With a sharp knife, make 3 incisions along the back of the fish. Line a baking tray with aluminum foil, with a cookie sheet on top of it. Place the fish on the cookie sheet in the tray, pour the sauce over and close the aluminum wrapping around the fish. Leave some space between the aluminum foil and the fish.

Bake in the oven for 30-40 minutes (check after 30 minutes: if the central fishbone is light pink, the fish is ready). Remove from the oven and carefully open the aluminum wrapping. Transfer the fish to a large serving platter and drizzle with olive oil. Transfer the juice that’s accumulated in the wrapping to a sauce bowl and serve separately.

As a side dish, see the recipe for Swiss Chard with Ricotta, here and the recipe for Cream of Celery, here

Poultry and Beef

Starring here are entrées, mostly using poultry (all chicken apart from one recipe based on turkey), others for ground beef patties and veal patties. Many recipes use thick slices of chicken-breast, marinated in a little teriyaki sauce for flavor and color, then sautéed in a nonstick skillet until they’re golden-brown and served with various sauces.

For casseroles, we suggest using chicken leg-quarters (the drumstick and thigh) that are slowly cooked in a sauce made with assorted vegetables. The sauce is cooked, subtly seasoned, and poured over the chicken to cover it completely. Next the casserole dish enters the oven for long, slow cooking. The finished chicken is meltingly tender, and has absorbed the flavors of the casserole ingredients. Mouthwatering aromas fill your home - another heavenly side-effect. Prep time doesn’t exceed half an hour, and you can leave the casserole unattended for the three hours to bubble gently in the oven.

Because all recipes require skinned chicken, there’s no need to brown it, far less fat is produced and the chicken absorbs the sauce flavorings slowly but thoroughly.

As well as chicken-breast and chicken leg-quarter recipes, we suggest a whole chicken cooked in a sweet sauce, perfect for a festive dinner, or oven-baked breaded drumsticks (crispy, delicious, and totally oil-free).

And finally, ground-meat patties that use a mixture of beef and veal for added subtlety, as well as patties cooked in a thick, rich sauce - with no pre-frying. Enjoy!

Recipes

Stir-fried Chicken Breast with Olive Oil and Balsamic Vinegar

Stir-fried Chicken Breast with Leek, Zucchini & Dill Sauce

Chicken Breast with Onion Caramel

Chicken Breast in Tomato Sauce

Stir-fried Chicken Breast in Mushroom Sauce

Chicken Breast in Coconut Milk

Sweet & Spicy Chicken Wings

Breaded Chicken Drumsticks

Baked Turkey Drumsticks

Chicken, Leek & Bell-Pepper Casserole

Chicken & Vegetable Casserole

Chicken & Mushroom Casserole

Chicken & Fennel Casserole

Chicken, Eggplant & Tomato Casserole

Chicken & Okra Casserole

Chicken, Swiss Chard & Jerusalem Artichoke Casserole

Chicken & String-Bean Casserole

Chicken, Fava Bean & Tomato Casserole

Baked Chicken with Mango

Sweet Chicken

Steamed Chicken Patties

Beef & Veal Patties

Meatballs in Mushroom Sauce

Meatballs in Eggplant & Tomato Sauce

Stir-fried Chicken Breast with Olive Oil and Balsamic Vinegar

4 servings

Ingredients

2 chicken breast-halves (4 pieces)

4 tablespoons teriyaki sauce

Nonstick cooking spray

12 tablespoons olive oil

4 teaspoons balsamic vinegar

Sea salt and freshly ground black pepper

Preparation

Marinate the chicken in teriyaki sauce for 15 minutes.

Heat a nonstick skillet. Remove from the heat and spray with nonstick cooking spray. Return to the heat and stir-fry the chicken breasts a few minutes on each side until browned.

Pour the olive oil and balsamic vinegar onto a large serving dish, and shake the plate until the oil and vinegar are mixed. Place the ready chicken pieces on the plate, season with salt and pepper and serve immediately.

Finest quality sea-salt and freshly ground black pepper make all the difference here.

Stir-fried Chicken Breast with Leek, Zucchini & Dill Sauce

4 servings

Ingredients

2 chicken breast-halves (4 pieces)

4 tablespoons teriyaki sauce

Nonstick cooking spray

Sauce

Nonstick cooking spray

1 leek (white and light green parts), sliced

2 zucchini, coarsely grated

1/4 cup finely chopped dill

1 tablespoon chicken soup powder

1/2 cup boiling water

Sea salt and freshly ground black pepper

1/2 teaspoon cornstarch

1/2 cup cold water

To serve

4 teaspoons olive oil

Preparation

Marinate the chicken in the teriyaki sauce for 15 minutes.

Sauce: Spray a pot with the nonstick cooking spray and heat. Add the leek and cook for a few minutes. Add the zucchini, mix, and cook for another 3 minutes. Add the dill. Mix the soup powder and water. Add to the pot and season with salt and pepper. Dissolve the cornstarch thoroughly in the cold water and add to the sauce.

Stir and cook ten minutes more until the sauce thickens a little. Turn off the heat.

Heat a nonstick skillet. Remove from the heat, spray it with nonstick cooking spray and return to the heat. Remove the chicken from the marinade and stir-fry for a few minutes on each side, until brown. Transfer the chicken to the sauce, and cover the pieces with the sauce. Divide into serving plates, drizzle olive oil over each portion and serve.

Chicken Breast with Onion Caramel

4 servings

Ingredients

2 chicken breast-halves (4 pieces)

4 tablespoons teriyaki sauce

Nonstick cooking spray

Olive oil

Sea salt and freshly ground black pepper

Onion caramel

4 tablespoons sugar

1 cup boiling water

4 onions, thinly sliced

1 teaspoon fresh ginger root, peeled and crushed

5 tablespoons maple syrup

1/2 teaspoon chili powder

Preparation

Onion caramel: Dissolve the sugar in a medium saucepan. As soon as it starts to brown, add the boiling water carefully and stir. Add the onion and stir, season with salt and pepper, lower the heat and cover the pan. After 20 minutes add the ginger root, maple syrup, and chili powder and stir again. Continue cooking on a low heat for another hour, or until the onion is brown and the juices have thickened.

Marinate the chicken in teriyaki sauce for 15 minutes (or even more). Before serving, heat a nonstick skillet. Remove from the heat, spritz with cooking spray and return to the heat. Stir-fry the chicken pieces for several minutes on each side, until brown. At the same time, warm the sauce a little. Place three tablespoons of the onion caramel on each plate, topped with a chicken breast. Drizzle over a little olive oil, season with sea salt and freshly ground black pepper and serve immediately.

As a side dish, try French beans here

Chicken Breast in Tomato Sauce

4 servings

Ingredients

2 chicken breast-halves (4 pieces)

4 tablespoons low-sodium teriyaki sauce

Nonstick cooking spray

Sea salt and freshly ground black pepper

Sauce

4 tomatoes, peeled and coarsely chopped

2 garlic cloves, crushed

3 sun-dried tomatoes, soaked in hot water for 10 minutes

1 teaspoon fresh or dried thyme

8 basil leaves, chopped

Sea salt and freshly ground black pepper

1/4 cup coarsely chopped cilantro (or parsley) leaves

2 tablespoons olive oil

To serve

A little olive oil

Preparation

Sauce: Place the tomatoes and garlic in a skillet or small saucepan and cook for 2-3 minutes. Drain the dried tomatoes, chop and add them to the pan. Add the thyme, basil, salt, pepper and cilantro (or parsley) leaves. Cook for ten minutes, stirring. Turn off the heat, add the oil and stir.

Marinate the chicken in teriyaki sauce for 15 minutes. Heat a nonstick skillet, remove from the heat, spray with nonstick cooking spray and return it to the heat. Remove the chicken pieces from the marinade and stir-fry for a few minutes on each side, until brown. Place 3-4 tablespoons of sauce on each plate. Place a piece of chicken on each plate, on top of the sauce. Drizzle a little olive oil, season with salt and pepper and serve.

Stir-fried Chicken Breast in Mushroom Sauce

4 servings

Ingredients

2 chicken breast-halves (4 pieces)

Nonstick cooking spray

Sea salt and freshly ground black pepper

Sauce

Nonstick cooking spray

1 medium onion, cubed

9 oz. fresh button mushrooms, thickly sliced

2 oz. dried porcini mushrooms, steeped in a cup of hot water for 10 minutes

2 green onions, coarsely chopped

1 tablespoon cornstarch

Sea salt and freshly ground black pepper

Preparation

Sauce: Spray a skillet with nonstick cooking spray and heat. Add the onion and cook for a few minutes, until golden. Add the button mushrooms. Drain the dried mushrooms and add them to the pan (keep the water they were steeped in). Stir and add the green onion. Add the water from the mushrooms (taking care not to add the sand that settles at the bottom of the cup) and the cornstarch that has been mixed with a little cold water. Cook for 5 minutes, and season with salt and freshly ground black pepper.

Heat a nonstick skillet pan and remove from the heat. Spray with nonstick cooking spray and return to the heat. Add the chicken pieces and stir-fry for a few minutes on each side, until lightly browned. Divide into serving plates, spoon sauce over and serve.

Goes well with plain white rice (see here)

Chicken Breast in Coconut Milk

4 servings

Ingredients

1 1/2 cans coconut milk

1 stalk lemongrass, cut lengthwise (optional)

3 fresh tomatoes, peeled and cut into six

1 tablespoon teriyaki sauce

1 teaspoon Thai red curry powder

Sea salt

2 chicken breasts, halved and sliced into 3/4 inch wide strips

4 green onions, cut into 3/4 inch pieces

1/2 cup chopped cilantro

Preparation

Bring the coconut milk to a slow boil in a deep pan. Add the lemon grass and tomatoes and lower the heat. Cook for a few minutes, then add the teriyaki, red curry and salt. Mix well and adjust the seasoning. Add the chicken strips and green onion, stir and cook for ten minutes. Turn off the heat. Add the cilantro leaves and stir. Cover the pan and leave for five minutes for the flavors to infuse.

Serve with plain white rice (see here)

Sweet & Spicy Chicken Wings

4 servings

Ingredients

20 chicken wings, skinned

1 cup honey

1/2 cup maple syrup

1/4 cup Thai sweet chili sauce

1/4 cup low-sodium soy sauce

10 thin slices peeled ginger-root

4 garlic cloves, crushed

2 tablespoons Dijon mustard

3 tablespoons pomegranate concentrate

3 tablespoons Worcestershire sauce

1 cup boiling water

Preparation

Halve the wings at the joint connecting the two parts and arrange in a disposable aluminum pan.

Place all the remaining ingredients in a large jar, close and shake well. Pour over the wings, cover the pan and refrigerate for 3-4 hours.

Heat the oven to high (425 degrees F). Cover the pan with aluminum foil, and bake for ten minutes. Lower the heat to 400 degrees and bake one hour more. Remove the aluminum foil and bake for another 10 minutes uncovered (check that the wings don’t burn).

Excellent with stir-fried noodles with green onion and mushrooms (see here)

Breaded Chicken Drumsticks

3-5 servings

Ingredients

10 chicken drumsticks, skinned

Marinade

4 tablespoons pepper or tomato sauce (optional, see here)

1 tablespoon mustard

3 garlic cloves, crushed

1/2 teaspoon hot paprika

2 tablespoons teriyaki sauce

2 tablespoons olive oil

To coat

Flour

1 egg, beaten with a little water

Breadcrumbs, seasoned with salt and pepper

3 whole heads of garlic, unpeeled

5 red onions, unpeeled

Preparation

Mix all the marinade ingredients in a bowl. Add the drumsticks and set aside for 15 minutes.

Preheat the oven to high heat (450 degrees F). Line a baking tray with a baking sheet and sprinkle with a little breadcrumbs.

Place the flour, beaten egg and seasoned breadcrumbs in 3 separate bowls. Remove the drumsticks from the marinade. Dip each one in the flour, shaking shake off excess flour. Next, dip in the egg and finally in the breadcrumbs (pressing the breadcrumbs firmly to adhere to the drumsticks). Arrange the breaded drumsticks on the tray.

Wrap the garlic and onions in aluminum foil and place them on the tray. Bake for ten minutes . Lower the heat to fairly hot (400 degrees F) and bake uncovered for an hour or until the chicken is browned. Goes splendidly with rosti (see here) and horseradish sauce (see here).

You can make home-made breadcrumbs from any left-over white bread – just toast the slices in the oven, allow to cool and process in a food processor. Store in a plastic bag in the fridge.

Baked Turkey Drumsticks

2 servings

Ingredients

2 turkey drumsticks, skinned

2 tablespoons olive oil

1/4 cup pepper or tomato sauce (see here)

1 tablespoon pomegranate concentrate

1 tablespoon hot chili sauce

3 tablespoons hot ketchup

1/2 teaspoon sweet paprika

1 tablespoon Dijon mustard

5 tablespoons teriyaki sauce

4 garlic cloves, peeled and crushed

3 sprigs of thyme (optional)

Sea salt and freshly ground black pepper

Preparation

Heat the oven to the highest heat (450 degrees F). Place the turkey drumsticks in a disposable aluminum baking pan. Mix all the ingredients into a smooth paste and coat the drumsticks on all sides. Cover the baking pan with aluminum foil and bake for 15 minutes. Lower the oven to 350 degrees and bake another two and a half hours. Serve immediately. Recommended with mashed potatoes (see here).

This dish can be prepared in advance and cooked before serving. If you need to leave the house, just lower the oven to moderate heat (300 degrees F) after the first 15 minutes, and leave it to bake for three hours.

Chicken, Leek & Bell-Pepper Casserole

4 servings

Ingredients

Nonstick cooking spray

5 garlic cloves, peeled

5 leeks (white and light green parts), washed well and sliced

3 different colored bell-peppers, cleaned and cubed

1 cup tomato sauce (see here)

1/2 cup pepper sauce (see here, optional)

3 tablespoons teriyaki sauce

2 tablespoons rolled oats

1/2 cup chopped parsley

1/2 cup chopped dill

Sea salt and freshly ground black pepper

3 cups boiling water

4 chicken leg-quarters, skinned

8 potatoes (preferably russet), peeled

To serve

A little olive oil

Preparation

Heat the oven to 450 degrees F. Using nonstick cooking spray, spray a large Dutch oven and heat. Add the whole garlic cloves and cook for one minute. Add the leek and cook for a minute or two. Next add the cubed bell-peppers, stir and brown well (the peppers should be almost burned, so their flavor is emphasized). Then add the tomato sauce and pepper sauce, stir well, and add the teriyaki sauce, rolled oats, parsley and dill. Season with salt and pepper. Add the water, taste and adjust seasoning.

Arrange the leg-quarters, bones facing up, and the potatoes in the Dutch oven. Cover the pot (with its lid or aluminum foil) place in the oven and bake for 15 minutes. Lower the heat to 350 degrees and bake for three hours.

To serve, drizzle a little olive oil over each portion.

Chicken & Vegetable Casserole

4 servings

Ingredients

Nonstick cooking spray

2 onions, chopped

2 garlic cloves, peeled

2 carrots, peeled, halved lengthwise, and sliced into strips

2 zucchini , halved lengthwise and sliced into strips

1 sweet potato, peeled and cubed

8 oz. pumpkin, cubed

1/2 cup pepper or tomato sauce (see here)

5 tablespoons low-sodium soy sauce

3 cups boiling water

Sea salt and freshly ground black pepper

1 sprig rosemary

4 chicken leg-quarters, skinned

To serve

A little olive oil

Preparation

Heat the oven to the highest heat. Using nonstick cooking spray, spray a large Dutch oven and heat. Add the onion and garlic and cook for a few minutes. Then add the carrot, zucchini, and sweet potato and cook for 3-4 minutes. Add the pumpkin, pepper or tomato sauce, soy sauce and water. Season with salt and pepper, stir, taste and adjust the seasoning.

Place the rosemary and chicken, bones facing up, in the Dutch oven. Cover the pot (with its lid or aluminum foil), place in the oven and cook for 15 minutes. Lower the heat to 350 degrees and bake for three hours.

To serve - drizzle some olive oil over each portion.

Chicken & Mushroom Casserole

4 servings

Ingredients

Nonstick cooking spray

2 onions, chopped

9 oz. oyster mushrooms, sliced

9 oz. button mushrooms, sliced

2 oz. dried porcini mushrooms, steeped for five minutes in a cup of hot water

4 green onions, chopped

1/2 cup dry white wine

2 cups boiling water

5 sprigs fresh thyme

3 tablespoons rolled oats

1/4 teaspoon ground nutmeg

Sea salt and freshly ground black pepper

4 chicken legs, skinned

Preparation

Heat the oven to the highest heat. Using nonstick cooking spray, spray a large Dutch oven and cook. Add the onions and cook for a few minutes, until golden. Add the fresh mushrooms and stir-fry another 2-3 minutes. Add the dried mushrooms with the water (be sure not to avoid the sand that settles at the bottom of the cup). Add the green onions, wine, water, thyme, oats and herbs. Stir, taste and adjust the seasoning.

Arrange the chicken in the Dutch oven, bones facing up. Cover the pot (with its lid or aluminum foil), place in the oven and bake for 15 minutes. Lower the heat to 350 degrees and bake for three hours.

Goes well with rice or pasta.

Chicken & Fennel Casserole

4 servings

Ingredients

Nonstick cooking spray

3 onions, sliced

6 small fennel bulbs

1/2 teaspoon turmeric

1/2 teaspoon ground nutmeg

1/4 teaspoon hot paprika

1 teaspoon sweet paprika

1 teaspoon mustard seed

1 teaspoon fennel seed

3 cups boiling water

1 cup white wine

1/4 cup Pernod or ouzo

1/2 cup chopped dill

Sea salt and freshly ground black pepper

4 chicken leg-quarters, skinned

8 potatoes (preferably Russet), peeled

To serve

A little olive oil

Preparation

Heat the oven to the highest heat. Using nonstick cooking spray, spray a large Dutch oven and heat. Add the onion and cook for a few minutes, until golden.

Remove any imperfect leaves from the fennel bulbs, slice them thinly, add to the pot, stir and cook for another 2-3 minutes. Add the turmeric, nutmeg, hot and sweet paprika, mustard and fennel seeds, and stir. Add the water, dill, wine, Pernod or ouzo, then season with salt and pepper. Taste and adjust the seasoning and cook over a low heat for 15 minutes.

Add the chicken, bones facing up, and the potatoes to the Dutch oven. Make sure that the liquid covers the chicken and the potatoes. Cover the pot (with its lid or aluminum foil), put in the oven and bake for 15 minutes. Then reduce the heat to 400 degrees, and bake for 3 hours.

Drizzle a little olive oil over each portion before serving.

Chicken, Eggplant & Tomato Casserole

4 servings

Ingredients

Nonstick cooking spray

3 onions, chopped

7-8 garlic cloves, peeled

2 leeks (white and light green parts), thinly sliced

1 medium eggplant, peeled and cubed

4 tomatoes, peeled and chopped

3 Jerusalem artichokes, peeled and sliced

1/2 cup cilantro or parsley leaves, chopped

1/2 teaspoon hot chili sauce

1 cup tomato sauce (see here)

3 tablespoons teriyaki sauce

Sea salt and freshly ground black pepper

3 cups boiling water

4 chicken leg-quarters, skinned

To serve

A little olive oil

Preparation

Heat the oven to the highest heat. Using nonstick cooking spray, spray a large Dutch oven and heat. Add the onion and cook for a few minutes, until golden. Add the garlic and cook for another few seconds. Add the leek, cook for one minute while stirring, add the eggplant and stir for 2-3 minutes, until browned. Add the tomatoes and Jerusalem artichoke, stir, add all the remaining ingredients except the chicken, stir, taste and adjust seasoning.

Add the chicken to the pot, bones facing up. Cover the pot (with its lid or aluminum foil) place in the oven and bake for 15 minutes. Then lower the heat to 350 degrees and bake for 3 hours.

To serve, drizzle a little olive oil over each portion.

Chicken & Okra Casserole

4 servings

Ingredients

1 lb. fresh or frozen okra

Nonstick cooking spray

2 onions, chopped

3 tomatoes, peeled and cubed

5 dried tomatoes in oil, cubed

1 cup tomato sauce (see here)

Juice of a lemon

1 cup cilantro or parsley leaves, chopped

1/2 teaspoon hot paprika

Sea salt and freshly ground black pepper

3 cups boiling water

4 chicken leg-quarters, skinned, separated into drumsticks and thighs

To serve

A little olive oil

Preparation

If using fresh okra, slice off the ends, wash well, place on a towel and dry in the sun (or in the open air if cloudy) for an hour, or until dry (no need if you’re using frozen okra).

Heat the oven to the highest heat. Using nonstick cooking spray, spray a large Dutch oven and heat it. Add the onion and cook for a few minutes, until golden. Add to the pot the okra, fresh and dried tomatoes, tomato sauce, lemon juice, and cilantro or parsley. Season with paprika, salt and pepper, add the water, taste and adjust the seasoning.

Add the chicken pieces to the pot, bones facing up, and bring to a boil. Cover the pot (with its lid or aluminum foil), place in the oven and bake for 15 minutes. Lower the heat to 350 degrees F and bake for 3 hours.

Drizzle a little olive oil over each portion before serving.

Great with white rice (see here)

Chicken, Swiss Chard & Jerusalem Artichoke Casserole

4 servings

Ingredients

Nonstick cooking spray

3 onions, chopped

4 garlic cloves, sliced

10 Jerusalem artichokes, peeled and thickly sliced

3 tomatoes, peeled and coarsely chopped

1 cup tomato sauce (see here)

2 bunches Swiss chard, white stems removed and coarsely chopped

1/2 cup chopped cilantro (or parsley) leaves

Sea salt and freshly ground black pepper

3 cups boiling water

4 chicken leg-quarters, skinned

8 potatoes (preferably Russet), peeled

To serve

A little olive oil

Preparation

Heat the oven to the highest heat. Using nonstick cooking spray, spray a large Dutch oven and heat. Add the onion and garlic and cook for a few minutes, until golden. Add the Jerusalem artichoke and cook, stirring, for 2-3 minutes. Add the tomatoes, tomato sauce, Swiss chard and cilantro leaves. Season with salt and pepper, add the water, taste and adjust the seasoning.

Arrange the chicken, bones facing up, and the potatoes in the Dutch oven and cover the pot (with its lid or aluminum foil). Put in the oven and bake for 15 minutes. Then lower the heat to 350 degrees and bake for three hours.

Before serving, drizzle some olive oil over each portion.

Chicken & String-Bean Casserole

4 servings

Ingredients

1 lb. fresh green beans

5 tomatoes, peeled

Nonstick cooking spray

3 onions, chopped

3 tablespoons pepper or tomato sauce (see here)

2 tablespoons rolled oats

3 tablespoons teriyaki sauce

5-6 dried tomatoes, chopped

1/2 cup parsley, chopped

1/2 cup cilantro (optional)

Sea salt and freshly ground black pepper

3 cups boiling water

4 chicken leg-quarters, skinned

To serve

A little olive oil

Preparation

Trim the string-beans, wash and set aside. Cut a cross at the top of the tomatoes, dip in boiling water for a minute, peel them, and cut into cubes. Set aside.

Heat the oven to the highest heat. Using nonstick cooking spray, spray a large Dutch oven and heat. Add the onion and cook for a few minutes, until golden. Add the beans and stir for a minute. Add the tomatoes, pepper or tomato sauce, oats, teriyaki, dried tomatoes, parsley and cilantro. Season with salt and pepper and mix well. Add the water, taste and adjust the seasoning.

Place the chicken in the pot, bones facing up, and cover the pot (with its lid or aluminum foil). Put in the oven and bake for 15 minutes. Lower the heat to 350 degrees and bake for 3 hours.

Drizzle a little olive oil over each portion just before serving.

Goes well with white rice (see here)

Chicken, Fava Bean & Tomato Casserole

4 servings

Ingredients

Nonstick cooking spray

2 onions, chopped

8 oz. fresh fava beans, peeled (or frozen)

3 tomatoes, peeled and chopped

1 cup tomato sauce (see here)

Juice of 1 lemon

1 cup cilantro or parsley

1/2 teaspoon sumac (optional)

1/2 teaspoon hot paprika

1/2 teaspoon cumin

Sea salt and freshly ground black pepper

3 cups boiling water

4 chicken leg-quarters, skinned

To serve

A little olive oil

Preparation

Heat the oven to the highest heat. Using nonstick cooking spray, spray a large Dutch oven and heat. Add the onion and cook for a few minutes, until golden. Add the peas and stir for one or two minutes. Add the tomatoes, tomato sauce, lemon juice and cilantro. Season with sumac, paprika, cumin, salt and pepper. Add the water, taste and adjust the seasoning.

Add the chicken pieces to the pot, bones facing up, and cover the pot (with its lid or aluminum foil). Place in the oven and bake for 15 minutes. Lower the heat to 350 degrees and bake for 3 hours.

Drizzle a little olive oil over each portion before serving.

Recommended with white rice (see here)

Baked Chicken with Mango

4 servings

Ingredients

4 tablespoons low-sodium soy sauce

4 tablespoons honey

1/4 cup frozen mango concentrate

1/4 cup frozen orange concentrate

Grated rind of 1 orange

1/4 teaspoon ground cinnamon

1/4 teaspoon ground cloves

4 chicken leg-quarters, skinned

2 onions, sliced

2 medium mangoes, peeled and cubed

1 cup boiling water

Sea salt and freshly ground black pepper

Preparation

In a bowl combine the soy sauce, honey, fruit concentrates, orange rind, cinnamon and cloves. Add the chicken legs, mix, cover the bowl and marinate in the refrigerator for 2-3 hours.

Heat the oven to the highest heat. Spread the onion and mango at the base of a disposable aluminum pan, covering the bottom. Arrange the chicken on the sauce, bones facing up. Pour the marinade and water over the chicken. Season with salt and pepper and cover the pan with aluminum foil.

Place in the oven and cook for 15 minutes. Reduce the heat to 350 degrees and bake for 2 hours. Remove the aluminum foil and bake another half hour.

Goes well with baked sweet potatoes (see here)

Sweet Chicken

4 servings

Ingredients

2 onions, thinly sliced

10 dried prunes, pitted (optional)

10 dried apricots (optional)

4 chicken leg-quarters, skinned

Marinade

1/2 cup honey

1/2 cup boiling water

4 tablespoon low-sodium soy sauce

4 tablespoons teriyaki sauce

1/2 cup 100% pure maple syrup

2 tablespoons sweet Thai chili sauce

2 tablespoons mustard

4 tablespoons ketchup

1 cup orange juice

1 teaspoon fresh crushed ginger-root

3 garlic cloves, crushed

1/2 teaspoon cinnamon

1/2 teaspoon chili powder

2 tablespoons brown sugar Salt and freshly ground black pepper

Preparation

Marinade: In a large jar, dissolve the honey in boiling water. Add the remaining marinade ingredients and shake for a minute or too, until the sauce becomes thick and uniform.

Set aside.

Spread the onion and the dried fruit (optional) in a large deep disposable aluminum baking pan. Arrange the chicken quarters, bones facing up, on top of the onion. Pour over the marinade, cover the pan with aluminum foil and refrigerate for several hours, or up to a day.

Heat the oven to the highest heat. Place the pan in the oven and cook for 15 minutes. Lower the heat to 350 degrees and cook for 3 hours. After one and a half hours check the amount of liquid in the pan, and if necessary, add half a cup of boiling water and half a cup of orange juice. Wonderful with baked potatoes (see here)

For a festive meal, try a whole stuffed chicken: remove the skin from the chicken (ask the butcher to remove the bones as well). In a food processor coarsely grind 2 oz. peeled almonds, 2 oz. apricots and 2 oz. Muscat raisins. Stuff the cavity of the chicken with the processed mixture and prepare as above. Tie the chicken with string to prevent the stuffing from escaping. Baste the chicken from time to time with the pan juices, so it browns well and uniformly.

Steamed Chicken Patties

16 patties

Ingredients

1 lb. ground chicken

1 red onion, chopped

1 carrot, grated

1 zucchini, grated

2 garlic cloves, crushed

3 tablespoons farina

1 egg

2 slices white bread, crust removed, soaked in water and squeezed out well

1/2 cup parsley, chopped

1/2 cup dill, chopped

Sea salt and freshly ground black pepper

To cook

Bunch of parsley leaves

Bunch of dill leaves

1 tablespoon chicken soup powder

Preparation

Knead all the patty ingredients in a large bowl. Place water in the bottom section of a steamer or in a saucepan that can hold a steaming rack, and add the parsley, dill and soup powder to the water. Bring to a boil. Form small patties and place gently on the rack. Cover the pot and steam for 15-20 minutes. Serve hot or cold. The patties are also delicious in sandwiches.

As a side dish, see steamed leek here

Beef & Veal Patties

20 patties

Ingredients

2 lb. minced meat (beef and veal)

2 onions, finely chopped

3 garlic cloves, crushed

1/2 cup chopped parsley leaves

1/2 cup chopped cilantro leaves

4 tablespoons farina

1 egg

Sea salt and freshly ground black pepper

3 slices white bread, crust removed, soaked in water and squeezed out well

To coat and cook

1 cup breadcrumbs

Nonstick cooking spray

Preparation

We call these patties “hamburgers,” though they’re actually rather distant cousins. This is our version of patties, that are usually fried. Ours are large and fairly thick, the meat is fat-free, and we don’t use any oil, so they are terrific for the health-conscious… and delicious too.

Place all the patty ingredients, except for the squeezed bread, in a large bowl and knead by hand. Add the bread and knead again. Form patties (about 3 oz. each) and coat with breadcrumbs.

Heat a nonstick skillet, remove from the heat, spray with nonstick cooking spray and return to the heat. Place the patties one by one on the pan, lower the heat and cook on both sides. Take care that they don’t burn: because there’s no oil in the pan, the patties could burn if cooked too fast. So they need slow cooking (10-15 minutes, depending on the size of the patties), and should be turned from time to time in the process.

Meatballs in Mushroom Sauce

40 small meatballs

Ingredients

2 lb. ground meat (beef and veal)

1 onion, chopped

3 garlic cloves, crushed

1 egg

3 slices white bread, soaked in water and squeezed

4 tablespoons farina

1/2 cup chopped parsley (or cilantro)

Sea salt and freshly ground black pepper

Sauce

Nonstick cooking spray

2 onions, chopped

2 green onions, coarsely chopped

8 oz. fresh button mushrooms, thickly sliced

2 oz. dried porcini mushrooms, steeped for 10 minutes in a cup of hot water

1 cup boiling water

1/2 cup dry white wine

2 tablespoons rolled oats

2 teaspoons cornstarch

2 tablespoons Worcestershire sauce

1/4 teaspoon ground nutmeg

Sea salt and freshly ground black pepper

Preparation

In a large bowl, place the patty ingredients and knead well by hand. Set aside.

Sauce: Spray a flat pot or deep pan with nonstick cooking spray. Add the onion and cook for a few minutes, until golden. Add the green onion and button mushrooms and stir briskly. Drain the dried mushrooms from the water and add to the pot (keeping the water). Cook for ten minutes.

Add the water from the mushrooms (taking care not to avoid the sand that settles at the bottom of the cup), the boiling water and wine, and bring to a boil. Add the oats, Worcestershire sauce, and the cornstarch mixed with a little cold water. Season with nutmeg, salt and pepper and cook for 30 minutes over medium heat.

Prepare small balls from the meat mixture and add them one by one to the bubbling sauce. Cover the pot, lower the heat and simmer for 10 minutes, stirring gently from time to time.

Recommended with white rice (see here)

By the next day, the patties will have absorbed all the flavors and become even tastier. They can be kept in the fridge for four days.

Meatballs in Eggplant & Tomato Sauce

40 small meatballs

Ingredients

2 lb. ground meat (beef and veal)

1 onion, chopped

3 garlic cloves, crushed

1 egg

3 slices white bread, soaked in water and squeezed out well

4 tablespoons farina

1/2 cup chopped parsley (or cilantro)

Sea salt and freshly ground black pepper

Tomato and eggplant sauce

Nonstick cooking spray

2 onions, chopped

3 garlic cloves, peeled and thinly sliced

1 red bell-pepper, cut into small cubes

1 medium eggplant, peeled and cut into small cubes

2 1/2 cups boiling water

6 fresh tomatoes, peeled and crushed (or 1 1/2 cups tomato sauce - see here)

1 tablespoon hot chili sauce (see here)

Sea salt and freshly ground black pepper

1/2 cup chopped cilantro or parsley

To serve

A little olive oil

Preparation

Place the patty ingredients in a large bowl and knead well by hand. Set aside.

Sauce: Spray a large saucepan with nonstick cooking spray, heat, add the onions and cook for a few minutes, until golden. Add the garlic and cook until it is golden too. Add the bell pepper and brown for three minutes. Add the cubes of eggplant and brown well, until the eggplant is lightly seared.

Add the water, crushed tomatoes or tomato sauce, and chili sauce. Season with salt and pepper and cook for about 30 minutes.

Prepare small balls from the meat mixture and add them to the bubbling sauce. Add the cilantro or parsley, cover the pot and simmer for 15 minutes. Stir gently and turn off the heat.

Drizzle a little olive oil over each portion before serving.

Vegetables

Most of this chapter’s recipes are side dishes for entrées. Each one complements almost any main dish, and you can mix and match as you like. For example, there are four different versions of mashed potatoes. Try matching the creamed celery root with fish (fillet of sea bream or grouper) and light side-dishes like asparagus or string beans, that only need blanching in water and seasoning. Other dishes - Ratatouille or Swiss Chard with Ricotta - need a tad more attention. Deliciously fresh vegetables are the common denominator of all the recipes (plus a little butter or cream, if you choose). We use the microwave to some extent, because it’s especially suited to cooking vegetables, not only as a timesaver, for it also underscores and preserves their natural flavors.

There are two casserole meal-in-a-dish recipes – Cabbage Pie, and Couscous with Vegetables – both wonderful for family meals in the fall and winter.

Recipes

Rosti

Spiced Mashed Potatoes

Potatoes & Sweet Potatoes

Exotic Baked Sweet Potatoes

Mashed Potatoes

Creamed Celery Root (Celeriac)

Asparagus in Vinaigrette

Snow Peas

Fresh Fava Beans

Swiss Chard with Ricotta

Baked Green Cabbage

Sautéed Leeks

Dilled Zucchini

“Speed-of-Light” Zucchini

Baked Zucchini and Tomatoes with Herbs

Wax Beans in Breadcrumbs

Orange Flavored Carrots

Ratatouille

Vegetable Casserole

Cauliflower Puree

Couscous with Vegetables

Tomato Sauce

Roast Bell-Pepper Sauce

Rosti

4-6 servings

Ingredients

6 large potatoes, unpeeled

Sea salt and ground black pepper

Nonstick cooking spray

Preparation

Cook the potatoes, unpeeled, in boiling water, until partly soft (half the usual cooking time). Drain and cool until they can be handled, then peel and grate them on a coarse grater. Season with salt and pepper (a cup of chopped cilantro can be added too, if you like).

Heat a nonstick frying pan over high heat. Remove the pan from the heat, spray it with the cooking spray, then return it to the heat. Transfer the potatoes to the pan, flattening and patting them together. Lower the heat and cook for 15 minutes. Slide the rosti off the pan onto a large plate and using the plate, turn them over and return them to the pan. Leave on low heat for another 15 minutes or until the potatoes are golden-brown. You’ll need to shake the pan from time to time to prevent sticking.

Spiced Mashed Potatoes

4 servings

Ingredients

5 medium potatoes (Russet, or Yukon Gold)

1/2 teaspoon cinnamon

3 tablespoons half & half or light cream

1 teaspoon ginger-root, finely minced

Salt

1 tablespoon fresh chopped tarragon (optional)

Preparation

Peel the potatoes and cook them in boiling water until soft. Remove and let dry in a sieve. Place the potatoes with the rest of the ingredients in a food processor bowl and process till smooth. Return to a clean saucepan. Heat through while stirring before serving; this is the time to add the tarragon, if you choose.

(See photograph here)

Potatoes & Sweet Potatoes

3-4 servings

Ingredients

3 potatoes

3 sweet potatoes

Leaves from a sprig of rosemary

Leaves from a sprig thyme

1/2 teaspoon nigella (black onion seeds) or black sesame seeds

Salt and freshly ground black pepper

5 tablespoons olive oil

Preparation

Peel the potatoes and sweet potatoes and chop them into 3/4” slices. Arrange the slices in a microwave-proof dish. Sprinkle over them the rosemary, thyme, and nigella, then season with salt and pepper. Add two tablespoons of the olive oil and mix well so that all slices are coated with oil and seasoning. Cover with plastic wrap and cook in the microwave at full power for 10 minutes, or until the potatoes are soft.

Transfer to a serving dish without the juices that accumulate during cooking. Add the remaining oil, mix, and serve.

Exotic Baked Sweet Potatoes

4 servings

Ingredients

4 sweet potatoes

5 tablespoons honey

1 cup boiling water

4 tablespoons 100% pure maple syrup

1 teaspoon pomegranate concentrate

Grated rind of 1/2 lemon

10 dried prunes, pitted

1/4 teaspoon cinnamon

Pinch of saffron threads Salt

Preparation

Heat the oven to moderate (350 degrees). Peel the potatoes, halve them length-wise and arrange the slices in a disposable aluminum baking pan. Mix the honey with the water and pour over the potatoes. Add the maple syrup, pomegranate concentrate, lemon rind and prunes. Add the cinnamon and saffron threads (mixed with a little boiling water). Season with salt, and cover with aluminum foil. Place in the oven and bake for one hour, or until the potatoes are soft.

See photograph on here

Mashed Potatoes

4 servings

Ingredients

6 medium potatoes

1/2 cup hot milk

2 tablespoons olive oil

Salt and freshly ground black pepper

Preparation

Peel the potatoes and cook in boiling water until soft. Drain in a sieve and let them dry. Transfer the potatoes to the bowl of a food processor. Add the milk and olive oil and process until pureed. Season with salt and pepper and return to a clean saucepan. Before serving, heat while stirring. Can be prepared 2-3 hours before the meal.

For a fresh green take on mashed potatoes, try adding a cup of chopped parsley leaves, a cup of chopped cilantro leaves, half a bunch of chives, or one finely minced green onion.

Creamed Celery Root (Celeriac)

4 servings

Ingredients

3-4 celery roots (depending on size)

1/4 cup hot milk

1/4 cup half & half or light cream

1/4 teaspoon ground nutmeg Salt and freshly ground black pepper

1 tablespoon butter (optional)

Preparation

A wonderful dish when celery roots are at their peak season - juicy, crunchy and flavorful.

Peel the celery roots and wash well. Retain the stalks and wash well. Halve the heads and cook in a saucepan of boiling water together with the stalks and a little salt, until the celery softens. Remove the celery from the water (keep the water) and transfer to a food processing bowl. Add the milk and cream (or half a cup of the cooking water), season with nutmeg, salt and pepper and process, until a smooth creamy puree is obtained. Return the puree to a clean saucepan. Before serving, heat the puree through while stirring and, if desired, add butter.

Asparagus in Vinaigrette

4-6 servings

Ingredients

1 bunch fresh asparagus spears

3 tablespoons olive oil

1 tablespoon balsamic vinegar

Sea salt and freshly ground black pepper

1 teaspoon wholegrain Dijon mustard (for variety)

To serve (optional)

2 tablespoons finely grated Parmesan cheese

Preparation

If the spears are thick, remove the bottom third and peel the remaining spear up to the tip. Cook the spears in a saucepan of boiling water for three minutes, so that they remain crunchy. Remove and transfer to a bowl of ice-water, to retain the fresh color and stop the cooking process. After a minute or two, remove the spears, allow them to dry then arrange them a serving dish. Pour the oil and vinegar over the asparagus, season with salt and pepper, sprinkle with grated Parmesan cheese if desired and serve at once.

For a more robust sauce - place the oil, mustard, salt and pepper in a jar (without the vinegar), close it and shake well. Pour over the asparagus just before serving.

Snow Peas

3-4 servings

Ingredients

12 oz. snow peas (AKA Chinese peas)

2 tablespoons olive oil

Sea salt and freshly ground black pepper

Preparation

Remove the pods from the stalk side by gently pulling the “thread” of the pod. Blanch the pods in a saucepan of boiling water for 2 minutes. Drain and transfer immediately to a bowl of ice-water (to stop the cooking process and retain the fresh green color). Drain again after one minute, and transfer to a serving dish. Season with olive oil, salt and pepper and serve.

Snow peas must be very fresh, and prepared right before serving.

(See photograph on here).

Fresh Fava Beans

4 servings

Ingredients

1 lb. fresh fava beans, shelled

5 tablespoons olive oil

1/2 cup chopped cilantro leaves

Sea salt and ground black pepper

Preparation

Cook the fava beans in boiling water for 3 minutes. Peel the beans. Transfer to a bowl, add the oil and cilantro leaves, season and mix. Serve at room temperature.

Swiss Chard with Ricotta

4 servings

Ingredients

1 lb. Swiss chard leaves

2 tablespoons cornstarch

1 cup milk

1 garlic clove, crushed

1/4 teaspoon ground nutmeg

Salt and ground black pepper

3 tablespoons low-fat ricotta

Preparation

Wash the Swiss chard leaves well. Cut off the white stems and discard. Blanch the green parts in a saucepan of boiling water for 2 minutes. Drain and transfer immediately to a bowl of ice-water (to stop the cooking process and preserve the green color). Squeeze out excess water from the leaves. Chop the leaves into thin strips and transfer to a medium saucepan. Mix the cornstarch with the milk and add to the saucepan. Add the garlic and season with salt and pepper. Cook on a medium heat for five minutes, stirring, until the sauce thickens. Blend the leaves and sauce into a coarse puree (using a hand mixer, immersion blender, or food processor). Before serving add the ricotta, stir well and cook five minutes more.

See photograph on here.

Baked Green Cabbage

8 servings

Ingredients

Nonstick cooking spray

2 onions, chopped

2 leeks (white and light green parts), very well rinsed and sliced (optional)

1 medium-large green cabbage, thinly sliced

3 eggs

3 tablespoons self-rising flour

6 tablespoons breadcrumbs

1 cup light cream or half & half

Salt and freshly ground black pepper

1 tablespoon olive oil

4 tablespoons farina

Preparation

Spray a large saucepan with nonstick cooking spray, and sauté the onion for a few minutes, until golden. Add the leeks, stir and sauté another 2 minutes (if necessary, add a little more cooking oil spray). Add the cabbage, stir, add half a cup of water and cover the saucepan. Cook for 10 minutes, or until the cabbage softens. Transfer to a large bowl and let cool for about an hour.

Heat the oven to moderate (350 degrees). Add to the bowl the eggs, flour, 4 tablespoons of breadcrumbs, and cream and season with salt and pepper. Mix well. Brush a medium disposable aluminum baking pan with olive oil, then sprinkle a thin layer (about two tablespoons) of farina over it. Transfer the cabbage mixture to the pan and flatten. Sprinkle the remaining breadcrumbs and farina on top of the cabbage. Place in the oven and bake for 45 minutes. Serve hot.

This is fabulous served with a cucumber and radish dip - combine one cup of plain yoghurt, a cup of buttermilk, grated unpeeled cucumber, 2 small grated radishes, 1 chopped green onion, sea salt and freshly ground black pepper - and serve as a dip or sauce.

Sautéed Leeks

4 servings

Ingredients

4 leeks (white and light green parts) very well rinsed

Nonstick cooking spray

1 tablespoon chicken soup powder

1/2 cup boiling water

1 tablespoon butter

1/4 teaspoon ground nutmeg

Sea salt and freshly ground black pepper

Preparation

Cut each leek into four, width-wise and then cut each part in half length-wise. Spray a medium saucepan with nonstick cooking spray, add the leeks and sauté over medium heat for five minutes, until slightly soft. Lower the heat. Combine the soup powder with the boiling water in a cup and add to the saucepan. Stir, lower the heat, add the butter, season with nutmeg, salt and pepper. Cover the saucepan and simmer for 15 minutes, stirring from time to time. Check now and then while cooking, adding a little water if necessary.

See photograph on here

Dilled Zucchini

4-6 servings

Ingredients

10 medium zucchini

Nonstick cooking spray

3 onions, chopped

1 cup boiling water

2 tablespoons chicken soup powder

1 tablespoon Worcestershire sauce

Salt and freshly ground black pepper

1 cup chopped fresh dill

To serve

Olive oil

Preparation

Slice the zucchini into 1/2 inch rounds. Spray a medium saucepan with nonstick cooking spray and sauté the onions for a few minutes until golden. Add the zucchini and stir. Add the water, soup powder and Worcestershire sauce, and season with salt and pepper. Cook on a low heat for 20 minutes. Turn off the heat, add the chopped dill and stir well.

Just before serving, drizzle a little olive oil over each portion.

“Speed-of-Light” Zucchini

3-4 servings

Ingredients

6 zucchini

1/2 cup chopped fresh dill

Salt and freshly ground black pepper

4 tablespoons olive oil

Preparation

Slice the zucchini into 2 cm. circles or sticks (cut in half, and cut each half lengthwise into 4 strips) and place in a microwave-proof dish. Scatter the chopped dill over the zucchini, season with salt and pepper and add a tablespoon of oil.

Stir, cover with plastic wrap and heat in the microwave for 7 minutes or until the zucchini is soft.

Transfer the zucchini to a serving dish without the liquids that accumulated during cooking.

Add the remaining oil, mix together, and serve.

Baked Zucchini and Tomatoes with Herbs

4 servings

Ingredients

6 medium zucchini

6 ripe tomatoes (preferably plum tomatoes)

5 tablespoons olive oil

1 garlic clove, crushed

Leaves of 1 stalk thyme

1/4 cup chopped basil leaves

Sea salt and freshly ground black pepper

Preparation

Preheat the oven to very high heat (425 degrees F). Halve the zucchini length-wise and arrange in a baking pan. Halve the tomatoes width-wise and place in the same pan. Beat together the olive, garlic, thyme, basil, salt and pepper. With a pastry-brush, coat the zucchini and tomatoes generously with the sauce. Place in the oven and bake for 20 minutes, or until the vegetables are tender and slightly charred. Remove from the oven and serve immediately.

Wax Beans in Breadcrumbs

3-4 servings

Ingredients

1 lb. fresh wax beans

1/2 cup breadcrumbs

Nonstick cooking spray

2 garlic cloves, peeled and thinly sliced

Sea salt and freshly ground black pepper

Preparation

Trim the beans, and cook them in boiling water in a medium saucepan until just tender. Drain and dry with a paper towel. Transfer to a bowl, add the breadcrumbs and mix until the beans are completely coated with breadcrumbs. Heat a large frying pan over high heat for one or two minutes. Remove from the heat, spray with the nonstick cooking spray, then return to the heat. Add the garlic and stir-fry without burning. Transfer the beans to the hot pan and stir-fry until slightly browned. Season with salt and pepper and serve immediately. The beans are tastiest when still slightly crunchy and al dente, so be sure not to overcook them - not more than 10 minutes. Serve straight away.

Orange Flavored Carrots

4 servings

Ingredients

8 large carrots

1 teaspoon butter

2 tablespoons Demerara sugar

3 tablespoons lemon juice

3 tablespoons orange juice or mandarin orange juice

2 tablespoons orange liqueur, such as Cointreau or Drambuie

1 teaspoon ground cinnamon

Preparation

Peel the carrots and cook in boiling water for 10 minutes. Transfer to a bowl of cold water, then remove and dry. Grate the carrots on a coarse grater. Before serving heat a medium frying-pan. Add the butter and carrots, stir well. Add the sugar, lemon and mandarin orange juice, the liqueur and cinnamon and stir. Cook for another 10 minutes.

Ratatouille

6 servings

Ingredients

1/2 eggplant

Kosher salt

1 red bell-pepper

1 yellow bell-pepper

1 green bell-pepper

2 carrots

3 zucchini

Nonstick cooking spray

2 onions, chopped

2 tomatoes, peeled and finely chopped

Leaves from 3 thyme sprigs

3 bay leaves

1/2 cup chopped basil leaves

Salt and freshly ground black pepper

To serve

Olive oil

Preparation

Cut the eggplant into 1/2 inch cubes. Arrange on a tray, sprinkle the cubes with kosher salt and set aside for 30 minutes, until the eggplant “sweats.” Meanwhile, chop the remaining vegetables into 1/2 inch cubes, placing each type of vegetable in a separate bowl. Wash the eggplant in water then dry it with a clean towel.

Spray a large frying-pan with nonstick cooking spray and add the onion. Stir-fry for 3-4 minutes, until golden. Then stir-fry each vegetable separately, until lightly browned, and transfer to a saucepan. If necessary, spray the pan a little more while cooking. Stir the vegetables gently over low heat. Add the tomatoes and stir again. Add the thyme, bay leaves and basil, season with salt and pepper, and cook for another 15 minutes, stirring constantly, insuring that the vegetables stay crisp and retain their shape.

Pour a little olive oil over the dish and serve hot or at room temperature.

Vegetable Casserole

6-8 servings

Ingredients

1/2 a medium eggplant, peeled

2 zucchini

3 Jerusalem artichokes

1 red bell-pepper

1 head of celery

2 carrots

1/4 medium green cabbage

Nonstick cooking spray

2 onions, chopped

1 cup boiling water

4 tomatoes, peeled

5 tablespoons pepper sauce (see here)

1 tablespoon hot chili sauce (see here)

Salt and ground black pepper to taste

1/2 cup chopped cilantro

1/2 chopped parsley

Preparation

Peel the vegetables as required. Cut the eggplant, zucchini, Jerusalem artichoke, red bell-pepper, celery and carrots into cubes. (Once you’ve peeled the Jerusalem artichokes, keep them in a small bowl of water with a dash of lemon juice to stop them turning brown, until you add them to the saucepan).

Shred the cabbage finely.

Spray a large saucepan with nonstick cooking spray. Add the onion and sauté until golden. Add the eggplant and stir-fry until it browns. Add the remaining chopped vegetables, mix well and add the water.

Partially crush the peeled tomatoes in a blender and add them to the saucepan. Add the pepper sauce and chili sauce, season with salt and pepper, and let the sauce simmer over low heat for 45 minutes, stirring now and then.

A few minutes before the end of the cooking, add the cilantro and parsley leaves. Drizzle a little olive oil over each portion before serving.

Cauliflower Puree

4 servings

Ingredients

One two-pound head of cauliflower, broken into florets

3 tablespoons light cream or half & half

1 tablespoon cornstarch

1/4 cup cold milk

Pinch ground nutmeg

Salt and freshly ground black pepper

1 tablespoon butter

Preparation

Cook the cauliflower florets in boiling water until just tender. Drain and dry in a colander. Transfer to a food processing bowl and process together with the cream until a uniform consistency is reached. Return to the saucepan. Mix the cornstarch with the milk, and add to the saucepan. Season with nutmeg, salt and pepper and cook for 15 minutes over a low heat, while stirring. Add the butter, mix well and serve immediately.

Couscous with Vegetables

8-10 servings

Ingredients

1 lb. pumpkin

2 sweet potatoes

3 carrots

1 leek (optional)

1 fennel bulb (optional)

3 zucchini

1/2 medium green cabbage

2 tomatoes, peeled

Nonstick cooking spray

2 onions, chopped

8 cups boiling water

1 head of celery, stalks and leaves

1 cup cooked garbanzo beans

2 turkey wings, without skin

1/2 cup pepper or tomato sauce (see here)

1/2 teaspoon turmeric

1/2 teaspoon cumin

1 teaspoon chili powder

Sea salt and ground black pepper

1/2 cup coarsely chopped parsley

1/2 cup coarsely chopped cilantro

Couscous

1 lb. 8 oz. fine instant couscous

2 tablespoons chicken soup powder

To serve

Olive oil

1 tablespoon butter

Preparation

Vegetables: Peel the vegetables and chop them into large cubes. Spray a medium saucepan with oil spray, add the onions and sauté for a few minutes, until golden. Add the vegetables, stir and sauté for 3-4 minutes. Add the boiling water. Peel the celery and cut into quarters. Wash well, together with the stalks. Add the celery, chickpeas and turkey wings and bring to a boil. Add the pepper or tomato sauce and spices, stir well and cook for about an hour and a half over low heat. Turn off the heat, remove the turkey wings and celery stalks from the saucepan and add the parsley and cilantro leaves. Stir well and cover.

To serve, divide the couscous into deep soup plates. Share out the soup and vegetables, pour a little olive oil over each helping, and serve.

Tomato Sauce

10 cups

Ingredients

5 1/2 lb. plum, regular, or cherry tomatoes

Nonstick cooking spray

2 onions, chopped

5-6 garlic cloves, peeled and sliced

1 red bell-pepper (optional), diced

10 sun-dried tomatoes, steeped in hot water

1 cup chopped basil leaves

1/2 cup chopped parsley

1/2 cup chopped cilantro (optional)

Leaves from 2 sprigs of thyme

Sea salt and freshly ground black pepper

Preparation

Cut an X in the bottom of the tomatoes and place in a saucepan of boiling water for a minute or two. Peel, cut into quarters and set aside. If you’re using cherry tomatoes, there’s no need to peel them. Spray a large saucepan with nonstick cooking spray, add the onion and sauté for a few minutes, until golden. Add the garlic and the bell pepper and sauté, stirring, for 5 minutes. Add the tomatoes to the saucepan and cook for 20 minutes over medium heat, stirring occasionally.

Add the sun-dried tomatoes, basil, parsley, and cilantro leaves (optional), salt and black pepper. Process to a smooth sauce with an immersion blender and cook for another 15 minutes over low heat.

The sauce remains fresh for up to two weeks if kept in the refrigerator in a closed jar, and makes a fine base for many other sauces.

Roast Bell-Pepper Sauce

4 cups

Ingredients

8 red bell-peppers (or assorted colors)

3 garlic cloves, peeled

1 tablespoon balsamic vinegar

Sea salt and ground black pepper

1/2 cup olive oil

Preparation

Heat the oven to high (425 degrees). Arrange the peppers on an oven rack and place in the oven. Place a tray lined with aluminum foil under the rack (to catch the drips). Roast the peppers for 20 minutes, turning occasionally, until the skins wrinkle, are slightly seared on all sides, and are peeling away from the flesh of the peppers. Transfer the peppers immediately to a plastic bag and close well. Set aside for an hour to let the peppers “sweat.” Once the peppers have cooled, peel them completely, remove the seeds and stalks, and transfer the flesh of the peppers into a food processor bowl. Add the garlic and vinegar and season with salt and pepper. Process, adding the oil gradually, until a smooth, thick sauce is obtained. Transfer to a storage container and close the lid. The sauce keeps well in the fridge for up to 10 days. Store-bought roasted peppers can also be used.

Pasta and rice

Simple and easy to prepare, crammed with flavor, and always comforting - everyone likes pasta. Again, the ingredients’ quality is key - deliciously fresh vegetables, fine extra-virgin olive oil, pasta cooked al dente and, if possible, aged and powerfully flavored Parmesan cheese.

Other recipes in this book are based on our tomato sauce (see here). It’s well worth whipping up a large quantity and storing it in the fridge (up to two weeks) and using it for pasta in particular - but also for a whole range of other dishes. If you don’t have any sauce on hand, a piquant alternative is simply grating fresh ripe tomatoes.

Pesto sauce (see here) is also worth making in large quantities, then freezing it. A wonderful pasta dish will be ready in a few minutes.

Add olive oil right before serving, when the pasta is ready. This preserves the nutritional value and magnificent flavor. Just pour generous amounts of olive oil over each serving, and pass the Parmesan cheese.

We’ve included some rice dishes, as a side dish for chicken and meat, Asian-type noodles, and polenta with fresh tomatoes and olive oil – both excellent sides that are easily prepared and served as first courses.

Recipes

Pasta with Mushroom Sauce

Spaghetti with Garlic, Olive Oil and Pine Nut Sauce

Pasta with Tomato Sauce

Farfelle (Bow-Tie) Pasta with Fresh Tomato Sauce

Pasta with Black Olives, Lemon and Basil Leaves

Fettuccini with Pesto Sauce

Polenta with Cold Tomato Sauce

Stir-fried Noodles with Green Onions and Mushrooms

White Rice

Rice with Carrots and Pine Nuts

Herbed Rice

Rice with Mushrooms

Pasta with Mushroom Sauce

4 servings

Ingredients

1 lb. gnocchi or other pasta

4 tablespoons olive oil (for gnocchi only)

Sauce

Nonstick cooking spray

2 Vidalia onions, chopped

1 lb. fresh button mushrooms, thinly sliced

8 oz. fresh oyster mushrooms, thinly sliced

2 oz. dried porcini mushrooms, steeped in a cup of hot water for 15 minutes

2 scant teaspoons cornstarch

1 cup milk

1 cup dry white wine

1 tablespoon onion soup powder

1/4 teaspoon ground nutmeg

Salt and freshly ground black pepper

Preparation

Sauce - Spray a medium pot with the nonstick cooking spray. Add the onion and cook for a few minutes, until golden. Add the button and oyster mushrooms to the pot and stir. Drain (and keep) the water from the porcini mushrooms, add the mushrooms to the pot and stir. Dissolve the cornstarch in the milk and add to the pot. Add the water from the dried porcini mushrooms (without the sand that settles at the bottom of the cup) and the wine and stir. Add the soup powder and season with ground nutmeg, salt and pepper. Stir and cook on low heat for 15 minutes or until the sauce thickens a little. Stir from time to time.

Pasta - Cook the pasta according to instructions (gnocchi are ready when they rise to the top) and drain. If using gnocchi, add the olive oil and mix in gently. Transfer the pasta to a serving dish, pour the sauce over and serve immediately.

Spaghetti with Garlic, Olive Oil and Pine Nut Sauce

Serves 4

Ingredients

4 oz. pine nuts

1 lb. spaghetti (or penne)

Nonstick cooking spray

3 garlic cloves, peeled and thinly sliced

1/2 teaspoon chili flakes

1/4 cup olive oil

1/4 cup fresh basil leaves, chopped

1 cup rocket leaves, chopped

5-6 sun-dried tomatoes in oil, finely chopped

Sea salt and freshly ground black pepper

3 tablespoons Parmesan cheese, grated

Preparation

Dry roast the pine nuts in a hot oven or a nonstick frying pan, without oil, until they turn golden brown.

Cook the pasta according to the instructions.

Spray a medium pot with nonstick cooking spray. Add the garlic and cook for a minute or two, without letting it burn. Drain the pasta and transfer to the pan. Add the pine nuts and chili, stir 2-3 minutes and turn off the heat. Now add the oil, basil, rocket and tomatoes, season with salt and pepper, sprinkle with cheese, mix again and serve.

Pasta with Tomato Sauce

Serves 4

Ingredients

1 lb. penne pasta

2 cups tomato sauce (see here)

4 tablespoons olive oil

3 tablespoons low-fat ricotta cheese (optional)

Sea salt and freshly ground black pepper

Grated Parmesan cheese

Preparation

Cook the pasta according to the instructions. Heat the sauce in the microwave while the pasta is cooking.

To serve

Combine the tomato sauce with the pasta. Add the oil and ricotta. Season and mix well. Sprinkle with Parmesan cheese and serve.

Farfelle (Bow-Tie) Pasta with Fresh Tomato Sauce

4 servings

Ingredients

8 plum tomatoes (or 3 large beefsteak tomatoes)

2 green onions, finely chopped

1 green or yellow bell-pepper, diced

2 garlic cloves, crushed

1/2 cup chopped basil leaves

4 tablespoons olive oil

1 lb. farfelle pasta

4 tablespoons low-fat ricotta cheese

2 tablespoons grated Parmesan cheese

Sea salt and freshly ground black pepper

Preparation

Halve the tomatoes and grate them (discarding the skin) into a deep bowl. Add the onion, pepper, garlic, basil and oil. Season with salt and pepper. Mix well and set aside for about half an hour. (Can be prepared ahead and kept in the fridge for 3-4 hours).

Before serving, cook the pasta according to the instructions - al dente. Drain and transfer to a serving bowl. Pour the cold sauce over, and add the ricotta and Parmesan cheese. Season with salt and pepper, stir and serve immediately.

Pasta with Black Olives, Lemon and Basil Leaves

4 servings

Ingredients

1 lb. spaghetti or fettuccini

1/3 cup olive oil

Juice of 1/2 lemon

4 tablespoons low-fat ricotta cheese

1/2 cup chopped basil leaves

1 cup black olives, pitted

1/2 cup coarsely grated Parmesan cheese

Sea salt and freshly ground black pepper

Preparation

Cook the pasta according to instructions, al dente.

In a small bowl beat the oil and lemon juice together. Then add the ricotta and mix well, until smoothly blended. Add the basil leaves, olives and Parmesan and season with salt and pepper.

Drain the pasta and transfer to a large serving bowl. Combine with the sauce and serve immediately.

Fettuccini with Pesto Sauce

4 servings

Ingredients

1 lb. fettuccini

4 servings pesto sauce

6 tablespoons milk or 4 tablespoons light cream

8 tablespoons olive oil

Parmesan cheese, finely grated

Pesto sauce:(15-20 servings)

11 oz. pine nuts

2 lb. basil leaves

7 garlic cloves, peeled

5 tablespoons olive oil

1 cup chopped cilantro leaves (optional)

Salt and freshly ground black pepper

Preparation

Pesto - Place the pine nuts in a food processor bowl and process, until they become fine crumbs. Remove and set aside. Wash the basil, discarding the stems. Place the leaves in the food processor bowl and process. Add the garlic, oil, cilantro, salt and pepper and process till smooth. Add the pine nuts and process again for a few seconds. Divide the sauce into servings (2 tablespoons per serving), place each serving in a small plastic bag. Close and freeze. This quantity yields 15-20 servings which can be frozen for up to one year.

Although pesto can be made in a smaller quantity, it’s so convenient to have it right there in the freezer. Whenever it’s needed, just take a serving out of the freezer, place it in a small bowl, add 2 tablespoons of milk, or a tablespoon of light cream, and heat it in the microwave for one minute. Remove and mix with 2 tablespoons of olive oil.

Pasta - Cook the pasta following the instructions, al dente.

Meanwhile remove 4 servings of pesto from the freezer. Place in a small bowl, add the milk or cream, cover with plastic wrap and cook in the microwave for one minute. Remove, add the oil and stir well.

Drain the pasta and transfer to a large serving dish. Pour the sauce over the pasta and blend them together. Sprinkle with Parmesan cheese and serve immediately.

Polenta with Cold Tomato Sauce

3-4 servings

Ingredients

Sauce

3 fresh ripe tomatoes

1/4 cup fresh chopped basil leaves

1/4 cup chopped cilantro leaves (optional)

1 garlic clove, crushed

3 tablespoons olive oil

Sea salt and freshly ground black pepper

Polenta

1 cup milk

1/2 cup boiling water

1 tablespoon olive oil

Salt

2 cups instant polenta

Preparation

Sauce - Grate the tomatoes (discarding the skins) into a medium bowl. Add the basil and cilantro leaves, garlic and oil. Season with salt and pepper, mix and refrigerate for 30 – 60 minutes.

Polenta - In a medium saucepan, bring to the boil the milk, water, oil and a pinch of salt. Add the polenta in a gradual stream, stirring constantly to prevent lumps from forming. Cook for 2-3 minutes while stirring, until all the liquid is absorbed.

Cover the saucepan, turn off the heat and wait 5 minutes.

To serve, form rounds of polenta using a ring-shape. Place a round on every plate, pour 4-5 tablespoons of the sauce onto each round and serve while the polenta is still hot, and the sauce is cold.

Stir-fried Noodles with Green Onions and Mushrooms

3-4 servings

Ingredients

9 oz. egg noodles

1 teaspoon sesame oil

2 tablespoons soy sauce

2 tablespoons low-sodium teriyaki sauce

3 tablespoons olive oil

Nonstick cooking spray

9 oz. fresh button mushrooms, thinly sliced

3 green onions, chopped into 3/4 inch pieces

Preparation

Cook the noodles in boiling salt water according to the instructions, al dente. Drain, keeping one cup of the cooking water. Transfer the noodles to a bowl, add the sesame oil and mix, so the noodles don’t stick together.

Mix the soy sauce, teriyaki and oil in a bowl. Spray a wok or frying-pan with nonstick cooking spray. Add the mushrooms and green onion and stir-fry gently over the heat. Add the noodles and the sauce and mix together. Using the cooking water, add enough water to prevent the noodles from drying out. Stir-fry for 2-3 minutes and serve immediately.

This is divine with Chicken Wings in Hot Sweet Sauce (see here) The vegetables and noodles can be prepared in advance, then stir-fried just before serving.

See photograph on here

White Rice

4 servings

Ingredients

1 cup basmati rice

2 cups boiling water

Salt

Preparation

Wash the rice and drain it in a sieve. Place the rice in a pot. Pour in the water, add the salt, cover the pot and cook on low heat for 20 minutes.

Rice with Carrots and Pine Nuts

4 servings

Ingredients

Nonstick cooking spray

1 leek (white and light green part), thinly sliced

2 carrots, peeled and coarsely grated

1 cup basmati rice

4 oz. pine nuts, dry roasted in a nonstick frying-pan, without oil

2 cups boiling water

Sea salt and freshly ground black pepper

Preparation

Wash the rice and drain it in a sieve. Spray a medium saucepan with nonstick cooking spray, and cook the leek and carrots for a minute or two. Add the rice and stir. Add the pine nuts, stir well, then add the water, salt and pepper. Cover the pot and cook on low heat for 20 minutes.

Herbed Rice

4 servings

Ingredients

1 cup basmati rice

Nonstick cooking spray

2 Vidalia onions, chopped

2 green onions, chopped

1/2 cup chopped cilantro leaves

1/2 cup chopped parsley leaves

2 cups boiling water

Sea salt and freshly ground black pepper

Preparation

Wash the rice and drain it in a sieve. Spray a medium pot with nonstick cooking spray, add the onion and cook for a few minutes, until golden. Add the green onion, cilantro and parsley leaves, and stir well. Add the rice and stir for one or two minutes. Add the water, salt and pepper, cover the pot, lower the heat, and cook for 20 minutes.

Rice with Mushrooms

4 servings

Ingredients

1 cup basmati rice

Nonstick cooking spray

2 onions, chopped

9 oz. fresh button mushrooms, sliced

1/2 cup chopped dill

1 cup boiling water

2 oz. dried porcini mushrooms, steeped in a cup of hot water for 10 minutes

Sea salt and freshly ground black pepper

Preparation

Wash the rice and drain in a sieve. Spray a medium saucepan with nonstick cooking spray, add the onions and stir-fry for a few minutes, until golden. Add the button mushrooms and cook for one or two minutes. Add the rice and dill and stir for one or two minutes. Add the water, dried mushrooms and water they were steeped in (without the sand that settles at the bottom of the cup). Season with salt and pepper, cover the pot, lower the heat and cook for 20 minutes.

Desserts

Desserts in our kitchen - in contrast to this book’s underlying spirit - tend not to be low-fat. We think it’s permissible to end the meal with a dish that leaves diners with a sweet taste, created from real products, not substitutes. So you’ll occasionally find cream, butter, and ice-cream in this chapter.

Where fat can be reduced without affecting the taste, we use low-fat ricotta instead of mascarpone, or serve a fruit-based dessert. Although they have a dash of cream or butter, they’re still light, delicious options to end a meal. As well as desserts, this chapter offers a breakfast cake, a pear or apple tart, and an almond meringue with walnut cream. Sauces concocted from fresh mandarin oranges, strawberries and passion-fruit suit most desserts.

Recipes

Berry Soup with Whipped Cream

Malabi - Middle Eastern Pudding (basic recipe)

Malabi with Orange Zest and Mandarin Orange Sauce

Malabi with Sugared Almonds

Malabi with Passion Fruit (Red Granadilla)

Strawberry and Ricotta Meringue

Pears in Toffee Sauce

Malabi with Maple Syrup

Pear Tarte Tatin

Frozen Mango Dessert

Frozen Coconut Dessert with Hazelnut Croquant

Kadaif - Middle Eastern Pastry with Ice-cream and Halva Flakes

Apple Cake

Glazed Apple Tart

Breakfast Cake

Almond Meringue with Walnut Cream and Coffee Icing

Berry Soup with Whipped Cream

6-8 servings

Ingredients

1 lb. mixed frozen berries

2 lb. strawberries

6 tablespoons grenadine syrup

4 tablespoons confectioner’s sugar

Juice and grated zest of 1 orange

9 fl. oz. whipping-cream

Preparation

First remove the berries from the freezer and let them defrost for half an hour.

Wash the strawberries well, dry them, transfer to a food processor bowl and process to a smooth puree. Add the grenadine, 3 tablespoons of the confectioner’s sugar, orange juice and zest and mix well. Transfer to a large bowl. Add the thawed berries and refrigerate together for five hours.

Whip the cream in a mixer with the remaining tablespoon of confectioner’s sugar, until it becomes thick (but not fluffy). Before serving, pour the soup into a serving bowl and bring to the table, with the cream in a separate bowl. Divide into individual bowls and pass the cream bowl around.

Malabi - Middle Eastern Pudding (basic recipe)

8 servings

Ingredients

2 1/2 cups whipping cream

4 1/2 tablespoons cornstarch

3 tablespoons cold milk

1/2 cup sugar

Preparation

Bring the cream to boiling point in a saucepan. While it is heating, mix the cornstarch with the milk in a separate bowl until dissolved. Gradually pour half a cup of cream into the bowl, beating constantly with a hand mixer, until the mixture is completely smooth. Return the mixture to the saucepan and bring to boiling point again, while stirring over a low heat. Add the sugar gradually and beat until dissolved. Remove from the heat, divide into individual dishes, and when it has cooled, refrigerate.

Malabi with Orange Zest and Mandarin Orange Sauce

8 servings

Ingredients

1 quantity malabi made using the basic recipe

Finely grated zest of two oranges

Mandarin Orange sauce

2 1/2 cups mandarin orange juice

Zest of 2 oranges, finely grated

4 tablespoons orange liqueur - Cointreau or Drambuie

4 tablespoons orange marmalade

1 tablespoon sweet butter

Preparation

Heat all the sauce ingredients, except the butter, until the liquids reduce by one-third. Now add the butter and beat until the sauce becomes thick and smooth.

Prepare the malabi according to the basic recipe instructions and fold in the orange zest. Divide into individual dishes. Pour 1-2 teaspoons of sauce over each serving and refrigerate for 2-3 hours.

Malabi with Sugared Almonds

8 servings

Ingredients

4 oz. sugared almonds

1 quantity malabi made using the basic recipe

Preparation

Grind the almonds coarsely. Prepare the malabi according to the basic recipe instructions. Half fill individual bowls with the malabi and sprinkle the sugared almonds over it. Fill the bowl to the top with malabi and cover with almonds. Refrigerate for 2-3 hours.

Malabi with Passion Fruit (Red Granadilla)

8 servings

Ingredients

8 passion fruit

1 quantity malabi made using the basic recipe

Preparation

Cut the fruit in half. With a teaspoon, extract the pulp from each half and place in a small bowl. Prepare the malabi according to the basic recipe instructions, then divide it into individual bowls. Top the malabi with the passion fruit pulp, cover the dishes with plastic wrap and refrigerate for 2-3 hours.

Strawberry and Ricotta Meringue

4-6 servings

Ingredients

Meringue

4 egg whites, at room temperature

1 1/4 cups confectioner’s sugar

Filing

1 lb. low-fat ricotta cheese

1 cup confectioner’s sugar

Zest of 2 oranges, finely grated

3 tablespoons orange liqueur (Cointreau or Drambuie)

9 fl. oz. whipping-cream

8 halves canned peaches, with juice (optional)

1 lb. strawberries

Topping (optional)

2 teaspoons fruit jelly

1/4 cup boiling water

Preparation

Meringue: Whip the egg whites at medium speed in a mixer, until frothy. Increase the speed and gradually add the confectioner’s sugar. Continue whipping, until stiff (when the bowl is turned over, the whipped egg whites do not run). Heat the oven to low (220 degrees F). Draw a 10 inch circle with a pencil on a cookie sheet and place the sheet on a tray. Transfer the egg whites to the circle using an confectioner’s bag or large flat spoon. Place the tray in the oven and bake for 3 hours, until the meringue is completely dry. (From time to time check that the meringue is still white; if it starts turning yellow, lower the heat). When the meringue is dry, remove the tray from the oven and allow it to cool. (Ready-made meringue is a time-saving option).

Filling: mix the cheese, confectioner’s sugar, orange zest and liqueur in a deep bowl until the mixture is smooth. Whip the cream and gently fold into the mixture. If peaches are used, dry them with a paper towel and cut each half into four slices.

Assembly: Separate the meringue from the baking sheet and place it in a 10 inch spring-form pan. Spread half the cheese filling over the meringue and top with the peaches. Spread the remaining cheese in a uniform layer. Cover the cake with aluminum foil and refrigerate for at least two hours.

Wash the strawberries, clean and cut them in half lengthwise. Remove the cake from the fridge, and top with strawberries. If desired, mix the jelly with the boiling water and using a spoon carefully pour in a thin layer over the cake. Refrigerate until serving.

The meringue and filling can be prepared a day ahead, but the cake should be assembled just before serving, so that the meringue does not absorb moisture and soften.

The cake can also be served with strawberry sauce. In a food processor, blend 1 lb. strawberries with 4 tablespoons grenadine syrup and 4 tablespoons confectioner’s sugar. Refrigerate and serve cold with the cake.

Pears in Toffee Sauce

4 servings

Ingredients

8 pears

2 teaspoons butter

A pinch of cinnamon

1/2 teaspoon vanilla extract

2 tablespoons Demerara sugar

4-5 saffron threads, soaked in 2 teaspoons water

Zest of 2 oranges, finely grated

4 teaspoons orange liqueur (Cointreau or Drambuie)

Pears

4 oz. walnuts, coarsely ground

1/3 cup Demerara sugar

1/3 cup milk

Toffee sauce

1/4 cup sugar

1 cup whipping cream

Preparation

Pears: peel the pears and cut into small cubes. Transfer to a medium saucepan, add the butter and cook for 2-3 minutes. Add the cinnamon, vanilla, sugar, saffron and orange zest, stir and continue cooking for 15 minutes. Remove from the heat, add the liqueur, mix and set aside.

Nuts: place the nuts, sugar and milk in a small saucepan, and cook over low heat while stirring, until the mixture thickens. Remove from the heat and set aside.

Sauce: heat the sugar in a small saucepan, until a light caramel forms. Add the cream gradually while stirring, and continue cooking until thick. Remove from the heat and set aside.

To serve: Place a 3 inch ring-shape on a serving plate and fill it two-thirds with the cooked pears (the cooking liquid will run onto the plate. Press a thin layer of nuts over the pears. Remove the ring carefully and continue with the other plates. Heat the sauce slightly, pour 1-2 tablespoons over each portion, and serve.

Try serving the pears with Mandarin Orange Sauce (see here) instead of Toffee Sauce.

Malabi with Maple Syrup

8 servings

Ingredients

1 quantity malabi made according to the basic recipe (see here)

6 tablespoons 100% pure maple syrup

A few unroasted pistachio nuts

Preparation

Prepare the malabi according to the basic recipe instructions. When it is ready, fold in the maple syrup. Divide into individual dishes and refrigerate for 2-3 hours. Before serving sprinkle a few pistachio nuts over the malabi.

See photograph on here

Pear Tarte Tatin

6-8 servings

Ingredients

10 pears

1/2 cup sugar

3 tablespoons boiling water

1 tablespoon butter + additional butter, melted, to oil the pan and brush the pastry

1/2 teaspoon cinnamon

Grated zest of 2 oranges

3 tablespoons orange marmalade

3 leaves phyllo pastry, thawed

Preparation

Wash and peel the pears, then cut each one into 4 quarters, removing the seeds.

Dissolve the sugar in a saucepan over low heat, until a golden liquid is obtained. Add the boiling water immediately, and stir well. Add the pears, butter, cinnamon and orange zest and stir well. Cook for 20 minutes uncovered, over low heat, stirring from time to time until the sauce is well absorbed by the pears. If necessary, add a little boiling water. Make sure that not too much liquid remains. Add the marmalade, stir and remove from the heat.

Heat the oven to moderate (350 degrees F). Cut the phyllo pastry into 11 inch circles.

Grease a 10 inch ceramic fluted dish with a little butter and arrange the pear quarters (without juices), to completely cover the base of the dish. Place the phyllo sheets over the pears and cut the edges between the sides of the dish and the pears. Brush the pastry with a teaspoon of melted butter. Pierce the pastry with a fork in several places. Place the dish in the oven and bake for 30 minutes or until the pastry is golden. (Spread a sheet of aluminum foil under the pan in the oven, to catch juices that spill over the dish and drip). Remove the pan from the oven and immediately invert onto a serving platter. Serve at once.

Another option is to cook the pears in a deep ovenproof pan, cover the pan with the pastry sheets and bake in the pan. Here the number of pears should be adapted to the size of the pan.

Frozen Mango Dessert

8-10 servings

Ingredients

4 ripe mangoes

3/4 cup sugar

Grated zest of 1 lemon

Grated zest of 1 orange

9 fl. oz. whipping-cream

4 egg whites

To serve (optional)

Pomegranate seeds

Preparation

Peel the mangoes and remove the pits. Together with half the sugar, process the mango flesh in a food processor to a coarse puree. Add the lemon and orange zest. Transfer to a bowl and set aside.

Whip the cream and gently fold into the mango. Whip the egg whites with the remaining sugar till stiff and fold into the mango. Transfer to a disposable loaf tin, cover with plastic wrap and freeze overnight, at least.

To serve: scatter some fresh pomegranate seeds on individual plates, then place a slice of the frozen mango dessert on each plate.

Frozen Coconut Dessert with Hazelnut Croquant

6 servings

Ingredients

2 cups milk

1/2 teaspoon vanilla extract

1/2 can coconut milk (7 fl. oz.)

1/2 cup sugar

4 oz. flaked coconut

4 egg yolks

1/4 cup confectioner’s sugar

2 teaspoons butter

9 fl. oz. whipping-cream

Hazelnut Croquant

3/4 cup hazelnuts

3/4 cup honey-flavored breakfast cereal

2 oz. unsweetened chocolate

1 tablespoon sweet butter

3 tablespoons honey

Chocolate sauce

3 oz. fine dark chocolate

4 tablespoons whipping cream

5 tablespoons milk

1 tablespoon butter

A little cinnamon

Preparation

Frozen dessert: bring the milk, vanilla essence, coconut milk, sugar and coconut to a boil. Whip the egg yolks in a bowl with the confectioner’s sugar. Once the milk has boiled, gradually add it to the egg-yolks, a little at a time, beating constantly with a hand-mixer. Pour the yolks into the saucepan of milk gradually, beating constantly, and cook over low heat, stirring, until the cream begins to thicken. Remove from the heat, add the butter, stir and cool. Whip the cream and fold it into the milk-egg mixture. Divide into individual disposable paper cups (4 inch diameter) and freeze.

Croquant: roast the hazelnuts in a moderate oven (350 degrees F) for 10 minutes. Set aside to cool. Grind the nuts and cornflakes in a food processor to coarse crumbs. Melt the chocolate and butter in a bowl in the microwave. Remove, add the honey and stir. Add the nuts and cornflake crumbs to the bowl, and stir. Using a ring-shape, form the croquant into 4 inch disks on six serving plates.

Sauce: Melt the chocolate in the microwave or a double boiler. Bring the cream and milk to a boil in a saucepan, add the melted chocolate and cook over low heat for 5 minutes, stirring from time to time. Remove from the heat, add the butter and cinnamon and stir.

To serve: Remove the frozen dessert from the cups and place on the croquant. Pour 2 tablespoons of the sauce over each serving and serve.

Kadaif - Middle Eastern Pastry with Ice-cream and Halva Flakes

6 servings

Ingredients

9 oz. kadaif noodles (see below*)

1/4 cup sugar syrup (boil 1 part sugar to one part water and cool)

6 scoops vanilla ice-cream

Halva flakes

Preparation

Heat the oven to moderate-low (300 degrees F). Spread a sheet of cookie paper in a baking tray. Shape the noodles into six circles, making a depression in the center of each with your thumb. Arrange the circles next to one another on the pan, place in the oven and bake for 5-10 minutes, or until just golden. (Check every 2-3 minutes, as the dough is very sensitive).

Remove the pan from the oven and immediately pour the syrup over the circles. Set aside to cool. (This can be prepared a day ahead). Before serving, place one circle on each plate. In the center place a scoop of ice-cream, sprinkle with halva flakes and serve.

Another option is to coat the sides of six individual disposable cups with noodles and then bake them. Once baked, the noodles are removed from the cups, and form kadaif cups.

The pulp of four passion fruit can be used as a tangy sauce that counterbalances the sweetness.

* Frozen kadaif noodles can be purchased in Greek and Middle Eastern stores.

Apple Cake

6 servings

Ingredients

Apples

6 cooking apples (such as Granny Smith, Rhode Island, or Pippin)

1/2 cup sugar

1 teaspoon cinnamon

Mixture

2 cups self-rising flour

4 eggs

1/2 cup sugar

1/2 cup oil

1 teaspoon vanilla extract

1 teaspoon cinnamon

To serve

Confectioner’s sugar

Vanilla ice-cream (optional)

Preparation

Heat the oven to moderate (350 degrees F). Grease a Bundt pan or two disposable loaf pans.

Peel and core the apples, then slice into eight. Put the slices in a bowl, add the sugar and cinnamon and combine well.

Place the flour, eggs, sugar, oil, vanilla and cinnamon in another bowl, and mix well with a wooden spoon. Add the apples. Pour the mixture into the pan (or pans) and bake for 40-50 minutes (insert a cocktail stick, to check the middle of the cake. When it comes out clean, the cake is ready). Remove from the oven, cool and carefully invert onto a serving plate. Sprinkle with confectioner’s sugar and serve.

The cake can be served warm with a scoop of vanilla ice-cream on each portion.

Glazed Apple Tart

6 servings

Ingredients

Pastry

4 oz. cold unsalted butter, cut into cubes

1 1/4 cups self-rising flour

5 tablespoons confectioner’s sugar

3 tablespoons cold water

2 egg yolks

4 oz. ground almonds

Filling

10 cooking apples (such as Granny Smith, Rhode Island, or Pippin)

1 teaspoon sweet butter

4 tablespoons Demerara sugar

A little ground cinnamon

Topping

3 tablespoons orange marmalade

1 cup of liquid from cooking the apples (fortified with apple juice, if necessary)

1 tablespoon cornstarch

A little ground cinnamon

Preparation

Base: Heat the oven to moderate (350 degrees F) and with butter grease the base of a 10 inch pan.

In a food processor bowl combine the butter, flour, confectioner’s sugar, cold water, yolks and almonds, and process until a ball of dough forms. Using your hands, flatten the dough on the base and up the sides of the tin, as evenly as possible. Place a sheet of aluminum on the dough and spread dry beans on the aluminum (to prevent the dough rising while baking). Place in the oven and bake for 15 minutes. Remove the beans and aluminum sheet and bake for another 15 minutes, or until the base browns but the sides do not burn. Remove from the oven and cool.

Filling: Peel the apples, core and cut them into eight. Transfer to a saucepan and cook with the butter, sugar and cinnamon for 15 minutes, or until the apples are soft and the liquid has been absorbed.

Baking: Spread the orange marmalade over the base in a thin layer. Arrange the apples on the dough in a fan shape. Place the tin in the oven and bake for 15 minutes. Remove from the oven and cool.

Topping: In a small saucepan, mix the apple juice and cornstarch with a little cinnamon, and cook over low heat, until the juice begins to thicken. Cool for about 15 minutes and spread evenly over the tart.

Breakfast Cake

8 servings

Ingredients

2 oz. pecan nuts

2 oz. walnuts

6 dried apricots

2 oz. Muscat raisins

2 oz. semi-sweet chocolate

4 oz. unsalted butter

1/2 cup cooking oil

5 eggs

1 1/2 cup self-rising flour

1/2 teaspoon cinnamon

2 teaspoons instant coffee granules

1 1/2 cups Demerara sugar

1/4 cup white sugar

2 tablespoons orange jelly

Preparation

Place the nuts, apricots, raisins and chocolate in a food processor bowl and process coarsely, remove from the bowl and set aside. In the bowl place the butter, oil, eggs, flour, cinnamon, coffee and two types of sugar and process till smooth. Add the nut and chocolate mixture and the orange marmalade and process again briefly, until the ingredients are well combined.

Heat the oven to moderate (350 degrees F) and grease 2 loaf tins (preferably disposable). Divide the mixture into the two tins (the mixture should reach three-quarters the height of the tin), place in the oven and bake for 45 minutes, or until the cake is honey-colored, and an inserted cocktail stick comes out dry.

Almond Meringue with Walnut Cream and Coffee Icing

4 servings

Ingredients

5 egg whites

1 1/4 cups sugar

70 oz. ground almonds

70 oz. ground walnuts

1 cup cold milk

9 fl. oz. whipping cream

3 teaspoons instant coffee

2 tablespoons cocoa powder

Preparation

Heat the oven to moderate (350 degrees F). Whip the egg whites with 3/4 cup of sugar till stiff. Add the ground almonds and mix gently. Transfer the mixture to a 10 inch tin, place in the oven and bake for 15-20 minutes or until the meringue is baked (check by inserting a cocktail stick into the center of the meringue). Remove from the oven and cool.

In a small saucepan combine the walnuts, milk and remaining sugar and cook over low heat for 10 minutes, stirring. Remove from the heat and cool.

Whip the cream with the coffee until set.

Assembly: Spread the walnut cream over the meringue and top with the cream. Using a sifter, sprinkle cocoa powder over the top.

Meal Combos & Ideas

Holiday meal

Festive meal

Fish meal

Last minute

Children’s meal

Winter meal 1

Winter Meal 2

Holiday meal

A sweet-flavored family meal, suitable for the holidays.

1 Cream of Yellow Bell-Pepper Soup

2 Sweet Chicken

Exotic Baked Sweet Potatoes

3 Green Salad with Sweet Vinaigrette Dressing

4 Orange Flavored Carrots

5 Rice with Carrots and Pine Nuts

6 Kadaif - Middle Eastern Pastry with Ice-cream and Halva Flakes

7 Almond Meringue with Walnut Cream and Coffee Icing

Festive meal

A different idea for meal for the holidays, or any special occasion.

1 Roasted Eggplant in Herbed Tahini Sauce

2 Roasted Bell-Pepper Salad

3 Breaded Chicken Drumsticks

Wax Beans in Breadcrumbs

Sautéed Leeks

4 Rosti

Horseradish sauce

5 Green Salad with White Vinaigrette Dressing

6 Frozen Coconut Dessert with Hazelnut Croquant

Fish meal

If you’d like to impress your guests, we recommend a fish meal - delicious but not too heavy for a late dinner

1 Yellowfin Tuna Ceviche

2 Red Mullet baked in Breadcrumbs

Tomato and Red Onion Salad

3 Seared Tuna with Steamed Eggplant

4 Rocket and Fig Salad

5 Strawberry and Ricotta Meringue

Last minute

How to cater for unexpected … and famished …. guests. Do a quick shop for several ingredients, if necessary, and throw together a light and tasty meal in just one hour. If you have the time, the dessert is a bonus.

1 Cream of Sweet Potato Soup with Coconut Milk

2 Stir-fried Chicken Breast with Olive Oil and Balsamic Vinegar

“Speed-of-Light” Zucchini

3 Polenta with Cold Tomato Sauce

4 Malabi with Maple Syrup Pears in Toffee Sauce

Children’s meal

When children are introduced to a wide range of tastes, from an early age, they become more open to different types of food. Here are meals we’ve prepared for our family’s kids, and each generation loves them.

1 Steamed Chicken Patties

2 Pasta with Tomato Sauce

3 Meatballs in Eggplant & Tomato Sauce

4 White Rice

5 Couscous with Vegetables

6 Berry Soup with Whipped Cream

Winter meal 1

On Saturday mornings, before leaving for a trip in the country, we assemble the meal and put it in the oven. It’s ready to eat when we return (the dessert is prepared ahead, and baked while we tackle the main course).

1 Cream of Pumpkin Soup

2 Chicken & String-Bean Casserole

3 Pear Tarte Tatin

Winter Meal 2

Another meal that’s almost ready when you return home from a busy day. It needs just a half hour of preparation in the kitchen, before you can tuck in.

1 Cream of Potato and Cilantro Soup

2 Baked Turkey Drumsticks

Snow Peas

3 Baked Zucchini and Tomatoes with Herbs

4 Potatoes & Sweet Potatoes

5 Frozen Mango Dessert

What’s in the pantry

Here’s a list of products that are always in our pantry, used together with other fresh ingredients to season, coat, or thicken the dishes.

Coconut milk

Coconut milk has a milky consistency, is low-fat, and is great for thickening sauces and dishes. Its special taste makes it particularly suitable for chicken dishes as well as for desserts.

Teriyaki sauce

A sauce from soy beans that’s similar to soy sauce, but thicker and stronger flavored. Can also be used as a salt substitute, or to add color and flavor.

Pomegranate concentrate

A thick dark syrup of pomegranate juice. Sweet – but not too much - it’s wonderful for adding flavor to casseroles and to poultry and beef sauces.

Dried mushrooms

Dried porcini mushrooms add a deep, intense flavor to dishes to casseroles or dishes featuring fresh mushrooms. They must be reconstituted by steeping them in very hot water before use, and the liquid should be kept and used in the cooking. Other flavorsome dried mushrooms are morels and shiitake.

Nonstick cooking spray

Extra-virgin olive oil

Sesame oil

Balsamic vinegar (aged for at least 10 years)

Wholegrain Dijon mustard

Honey

100% pure maple syrup

Worcestershire sauce

Thai sweet chili sauce

Tomato sauce (see here or quality storebought)

Pepper sauce (see here or quality storebought)

Sundried tomatoes

Nutmeg (whole: grind before use)

Cinnamon

Demerara sugar

Saffron threads

Coarse sea salt (and also fleur de sel, imported from Northern France, used only for seasoning, not for cooking)

Cornstarch

Rolled oats

Breadcrumbs (homemade or quality store-bought)

Basmati rice

Instant couscous, fine grain

Instant polenta

Dry pasta (spaghetti, penne, farfelle)

Table of Contents

Foreword

Index

Prescription

Salads

Root-Vegetable Salad

Hot Chili Sauce

Roasted Bell-Pepper Salad

Roasted Eggplant in Herbed Tahini Sauce

Cream of Eggplant

Green Salad with Sweet Vinaigrette Dressing

Green Salad with White Vinaigrette Dressing

Horseradish sauce

Rocket and Fig Salad

Tomato and Red Onion Salad

Potato Salad with Hard-Boiled Eggs

Sautéed Chicken Salad

Soup

Mushroom Soup

Vegetable Soup

Cream of Sweet Potato Soup with Coconut Milk

Cream of Potato and Cilantro Soup

Cream of Pumpkin Soup

Cream of Cauliflower Soup

Cream of Broccoli and Ricotta Soup

Cream of Yellow Bell-Pepper Soup

Fish

Yellowfin Tuna Ceviche

Seared Tuna with Steamed Eggplant

Red Mullet baked in Breadcrumbs

White Sea-Bass Fillets baked in Herbed Breadcrumbs

Sea Bream Fillets in Tomato Sauce

Spinach-Stuffed Sea Bream Fillet

Sea Bass Fillets in Saffron Sauce

Herbed Grouper

Poultry and Beef

Stir-fried Chicken Breast with Olive Oil and Balsamic Vinegar

Stir-fried Chicken Breast with Leek, Zucchini & Dill Sauce

Chicken Breast with Onion Caramel

Chicken Breast in Tomato Sauce

Stir-fried Chicken Breast in Mushroom Sauce

Chicken Breast in Coconut Milk

Sweet & Spicy Chicken Wings

Breaded Chicken Drumsticks

Baked Turkey Drumsticks

Chicken, Leek & Bell-Pepper Casserole

Chicken & Vegetable Casserole

Chicken & Mushroom Casserole

Chicken & Fennel Casserole

Chicken, Eggplant & Tomato Casserole

Chicken & Okra Casserole

Chicken, Swiss Chard & Jerusalem Artichoke Casserole

Chicken & String-Bean Casserole

Chicken, Fava Bean & Tomato Casserole

Baked Chicken with Mango

Sweet Chicken

Steamed Chicken Patties

Beef & Veal Patties

Meatballs in Mushroom Sauce

Meatballs in Eggplant & Tomato Sauce

Vegetables

Rosti

Spiced Mashed Potatoes

Potatoes & Sweet Potatoes

Exotic Baked Sweet Potatoes

Mashed Potatoes

Creamed Celery Root (Celeriac)

Asparagus in Vinaigrette

Snow Peas

Fresh Fava Beans

Swiss Chard with Ricotta

Baked Green Cabbage

Sautéed Leeks

Dilled Zucchini

“Speed-of-Light” Zucchini

Baked Zucchini and Tomatoes with Herbs

Wax Beans in Breadcrumbs

Orange Flavored Carrots

Ratatouille

Vegetable Casserole

Cauliflower Puree

Couscous with Vegetables

Tomato Sauce

Roast Bell-Pepper Sauce

Pasta and rice

Pasta with Mushroom Sauce

Spaghetti with Garlic, Olive Oil and Pine Nut Sauce

Pasta with Tomato Sauce

Farfelle (Bow-Tie) Pasta with Fresh Tomato Sauce

Pasta with Black Olives, Lemon and Basil Leaves

Fettuccini with Pesto Sauce

Polenta with Cold Tomato Sauce

Stir-fried Noodles with Green Onions and Mushrooms

White Rice

Rice with Carrots and Pine Nuts

Herbed Rice

Rice with Mushrooms

Desserts

Berry Soup with Whipped Cream

Malabi - Middle Eastern Pudding (basic recipe)

Malabi with Orange Zest and Mandarin Orange Sauce

Malabi with Sugared Almonds

Malabi with Passion Fruit (Red Granadilla)

Strawberry and Ricotta Meringue

Pears in Toffee Sauce

Malabi with Maple Syrup

Pear Tarte Tatin

Frozen Mango Dessert

Frozen Coconut Dessert with Hazelnut Croquant

Kadaif - Middle Eastern Pastry with Ice-cream and Halva Flakes

Apple Cake

Glazed Apple Tart

Breakfast Cake

Almond Meringue with Walnut Cream and Coffee Icing

Meal Combos & Ideas

Holiday meal

Festive meal

Fish meal

Last minute

Children’s meal

Winter meal 1

Winter Meal 2

What’s in the pantry