Tag Archives: healthy Italian food

Boost your immune system! Shredded Radicchio, Brussel Sprouts and soft boiled egg Salad

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Here are some interesting facts I researched for you.

Brussel Sprouts: source of sulforaphane, and indole-3-carbinol, chemicals believed to promote DNA repair and block the growth of cancer cells. Radicchio: excellent source of vitamin K, potassium zinc and iron. Mung beans: high in protein, phosphorus, folate and vitamin C. Pepitas (sunflower seeds): rich in amino acids, unsaturated fatty acids, calcium, potassium, and phosphorous as well as loaded with most of the B vitamins, and vitamins C, D, E, and K. Add to these ancient and potent ingredients the proteins of eggs and the anti-inflammatory effects of extra-virgin olive oil and you have gifted yourself and your family with the tastiest immune system booster you can dream of. Great health is just a mouthful away!

INGREDIENTS, serves 4

1 radicchio or chioggia

1 cup of brussle sprouts, raw, outer leaves removed

4 tablespoons of pepitas (sunflower seeds)

4 tablespoons of mung beans

4 soft boiled eggs, peeled and cut in half

3 tablespoons of extra-virgin olive oil

2 tabespoons of vincotto (use balsamic vinegar if vincotto is not available)

salt for seasoning

HOW TO

1.Using a mandoline or a sharp knife (or a food processor fitted with the shredding blade) cut the radicchio into fine strips and the brussel sprouts into thin slices.

2. Add the mung beans and pepitas, season with oil and vincotto, add salt and mix well.

3. Top with soft boiled or poached eggs and enjoy as it is or with a slice of sourdough

Enjoy the benefits of healthy eating!

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Salad Double Bill! Cucumber, Mint and Radish/Roasted Greens and Chickpeas

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Italian feasts are well known for the opulent abundance of festive food, ranging from delightful and varied antipasto spreads, to falvoursome pasta dishes and robust and delectable meat of fish courses. No matter what the occasion, vegetables always make a notable appearance at the table, may they be part of a main dish or served as sides. It is a lesser known fact that Italians consume greens and pulses more than they eat meat and this is probably why we can choose from a nearly endless treasure trove of recipes when it comes to those nutritious goods. The following two are some of my personal favorites, especially served together as a side for roast chicken or lamb. The peppery and refreshing bite of cucumber and radish complements the richer and more complex texture and flavour of chickpeas, gently roasted with with zucchini and capsicum. Open yourself a Pinot and you can’t go wrong!

Cucumber, mint and radish salad

INGREDIENTS, serves 4

5-6 medium pickling cucumber

1 bunch of radishes

1 generous handful of mint leaves

3 tablespoons of Extra-Virgin Olive Oil

juice of 1/2 lemon

salt  for seasoning

HOW TO

1. Slice the cucumber and radishes as thinly as you can lengthways. I use a mandoline (or V slicer) to get the job done neatly and fast.

2. Season with salt, oil and lemon just before serving, or the cucumber will get too soft.

3. Add the mint and enjoy!

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Roasted greens and chickpea salad

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INGREDIENTS, serves 4

3 zucchini cut into small chunks

1 green pepper (capsicum), cut into strips

1 onion, sliced

1 tin of chickpeas, drained and rinsed

3 tablespoons of extra-virgin olive oil

2 tablespoons of white balsamic vinegar or verjuice

salt for seasoning

a pinch of sugar

HOW TO

1. Bring your oven to 180 C (340 F)

2. Arrange the prepared vegetables onto a roasting tin lined with baking paper

3. Season with oil, vinegar, salt and sugar

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4. Bake for 20 minutes, then add the chickpeas and bake for a further 15-20 minutes or until the vegetables are cooked through

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Leek, Potato and Cannellini Beans Soup (Zuppa di Porri, Patate e Cannellini)

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As the winter season approaches here in Sydney, I feel a fervent yearning for heart-warming food, the kind that will nourish you body and will comfort your soul as you perfume the house with scented candles, dim the lights and snuggle under a blanket to catch your favourite show or, in my case, read a cookery book. I am more of a summer person, and yet I find myself happily surrendering to the inevitable winter chills and shorter days as I head to the stove to make scalding hot soups, ready to be enriched with seasonal goods.

INGREDIENTS, serves 4

1 leek, white part only, thinly sliced and well washed

2 medium potatoes, peeled and cubed

1 celery stick, sliced

1 garlic clove, finely chopped

3 tablespoons of extra-virgin olive oil

1 small handful of smoked speck or pancetta (or chorizo), cut into cubes, omit for a vegetarian/vegan option

1 tin of cannellini beans, well drained and rinsed

3/4 cup of baby pasta (ditalini, orzo, risoni…)

salt and pepper to taste

chillies and celery leaves to serve, optional

HOW TO

1. Heat up the oil in a medium saucepan, drop in the leeks and cook over medium-low heat for 8-10 minutes or until soft.

2. Add the potatoes and celery along with the garlic  and pancetta and cook over medium heat for 3-5 minutes.

3. Add the beans and cover with water. Simmer for 20-25 minutes or until the vegetables are soft.

4. Taste for salt and adjust accordingly.

5. Puree 1/3 of the soup in a food processor or blender then add it back to the pot. Add the baby pasta and cook in the soup until al dente (you may need to add a little water to the pot, just enough to make sure the pasta is well covered)

6. Serve drizzled with evoo, back pepper and celery leaves and some freshly chopped chillies for a little extra kick.

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Pumpkin Seed Wholemeal Bread Rolls

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I was overjoyed when my friend Alessandra, the talented woman behind Dinner in Venice, asked me if I could write a guest post on her blog. I had been inspired by her writing, her photography and her honest quest for the authenticity of Italian food since I started my own blog back in 2011. Like Ale, I am an italian-born woman, recently migrated in an English speaking country (Australia) and, just like Ale, I have been fascinated and enamoured with the bounty of local produce and diverse cuisine my new home-land had to offer. But, after migrating, I could not help missing my Bella Italia, the very scent of it, it’s flavor. My most unsatisfied carving was bread, real bread,  Il pane. Fragrant, crunchy and bronzed, with its inviting crackly crust and a moist and airy crumb. I have learnt to make it at home, from slow-prooving sourdoughs to yeast-risen ones, for more immediate gratification. And everytime a loaf is baking in my oven, I can simply close my eyes and smell my beloved Italy from my sunny Sydney kitchen.

INGREDIENTS, makes 6-8 rolls

2 cups of wholemeal (wholewheat) flour

1 cup of strong baker’s flour (or plain, or 00 flour)

300 ml (1-1/4 cup) of lukewarm water mixed with 1-1/2  tablespoons of dried yeast

1 teaspoon of honey or barley malt syrup

2 tablespoon of extra-virgin olive oil

1-1/2 teaspoons of salt

milk for brushing

2-3 handfuls of pepitas or any seeds you prefer

HOW TO

1. Place the flour in a large bowl, add the water and yeast, honey (or barley malt syrup) and oil.

2. Knead onto a floured bench for 3-4 minutes, then add the salt and keep keading for 3-5 minutes or until the dough is smooth and soft.

3. Rest the dough into a floured bowl and cover with a tea-towel.

4. After 30 minutes, stretch the dough to shape a rectangle, then fold it into three and onto itself. Place the dough back in the bowl. Repeat a second time after 30 minutes. Folding the dough will ensure the softest, moistest crumb.

5. Prove the dough in a warm spot until it has doubled in size.

6. Shape he dough into 6-8 rolls and place them closed together onto an oven tray lined with baking paper. Brush the top with milk, or buttermilk and top them with pepita seeds. Rest the rolls covered with a tea-towel for 30-45 minutes. In the meantime bring your oven to 200 C (390 F)

7. Bake the rolls for 30-35 minutes or until crusty and bronzed and the bottom sounds hollow when tapped. Allow to cool at room temperature before eating.

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Cinnamon Butter Cookies (Biscottini alla Cannella)

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Life is at its best when the very simple pleasures it brings can be savored and enjoyed with unrepentant gluttony. A waffle cone filled with gelato on a hot summer day, warm apple pie served with cream as you snuggle up under a blanket and watch Downtown Abbey, freshly made cinnamon butter cookies to dunk in your morning espresso on a Sunday…Happiness is made of those brief, stolen moment of pure indulgence and I love nothing more than to allow myself the occasional treat when I most crave it. Are you with me?

INGREDIENTS, makes 12-16

100 gr (3/4 cups) icing sugar, plus more for dusting

150 gr (2/3 cups) of soft butter

150 gr (1 cup and 1/3) of self raising flour, 100 gr (3/4 cup) of plain flour

1 tablespoon of corn starch

1 teaspoon of vanilla extract or paste

2 teaspoon of ground cinnamon

1-2 tablespoon of milk (optional)

HOW TO

1. Work the icing sugar and butter together until creamy and smooth (you can do it by hand or using a standing mixer)

2. When the mixture is creamy, add the flour, 1 table-spoon of corn starch, a teaspoon of vanilla paste and the cinnamon. If the dough is too dry, add 1-2 tablespoon of milk.

3. The cookie dough will look and feel sticky. Use a spatula to scrape it onto a sheet of baking paper. Roll it up in the shape of a sausage and place in the fridge for at least 30 minutes, preferably overnight.

4. Once it’s rested and feels firm, slice it up and place the biscuits on an oven tray, dust them with a little icing sugar and then put them back in the fridge for 10 minutes.

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Bake at 170 C, 340 F,  for about 15 minutes, or until the edges start to color. Cool at room temperature.DSC_0624

Dust with icing sugar and dunk into espresso coffee…DSC_0716DSC_0681

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Vin Cotto Roasted Rainbow Carrots

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I have an undeniable weakness for heirloom varieties of fruits and vegetables. My heartbeat accelerates at the glorious sight of gnarly shaped heritage tomatoes, miniature beets specked with gold and rippled in pink patterns, or baby carrots painted in vivid yellow and purple hues. I could not resist grabbing a few bunches of these gifts of the heart during my last trip at the farmers market. A splash of oil, a gentle coating of apulian vincotto and a scattering of fresh herbs is all that’s needed to complement their natural sweetness.

INGREDIENTS, serves 4

2 bunches of baby rainbow carrots (or orange dutch carrots)

3 tablespoons of Extra-virgin olive oil

2 tablespoons of Vin Cotto * (replace with balsamic vinegar if needed)

salt and freshly ground white pepper to taste

freshly picked thyme and marjoram leaves (or oregano)

1 garlic clove, bashed with back of a knife

HOW TO

1. Preheat your oven to 200 C (390 F)

2. Wash and scrub the carrots, remove the stalks and the leaves. Place carrots in a large bowl and season with oil, vin cot to, salt, pepper, garlic and herbs

3. Place the seasoned carrots onto an oven tray lined with baking paper and roast in the oven for 30-35 minutes or until nicely golden and slightly blistered.

4. Serve warm or cold as a side or as a salad mixed with peppery arugula leaves.

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*From Wikipedia:

“Vincotto (translated as “cooked wine”) is a dark, sweet dense condiment produced artisanally in the Apulia region of southeastern Italy. It is made by the slow cooking and reduction over many hours of non-fermented grape must until it has been reduced to about one fifth of its original volume and the sugars present have caramelized. It can be made from a number of varieties of local red wine grapes includingPrimitivo, Negroamaro and Malvasia Nera, collected after being allowed to wither naturally on the vine for about 30 days.

Vincotto has a sweet flavor, and is not a form of vinegar, though a sweet vinegar version can be produced using a vincotto as a base. This additional product is called a Vinegar of Vincotto, Vincotto Vinegar, or Vincotto balsamic and can be used in the same way as a good mellow Balsamic vinegar.”

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Roasted Cherry Tomatoes and Cannellini Beans Salad

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Have you been looking for a super healthy recipe that combines nutritional virtues with great flavor? Look no further! In the one bowl you have the antioxidant powers of tomatoes, the good, necessary fats of extra-virgin olive oil, the antibacterial boost of garlic and the mood-elevating kick of rosemary. Add to this blissful mix the low-in-fat-high-in-iron, gluten-free, vegan-friendly and utterly delicious cannellini beans and you have granted yourself a beauty treatment for the insides that is sure to show its mighty benefits on the outside too. Whomever said that Italian food is not healthy ought to think again….

INGREDIENTS, serves 4 as a side dish, 2 as a main meal accompanied with bread

600 gr (1.3 lb) of cherry tomatoes (I used mixed heirloom)

4 tablespoon of EVOO

2 tablespoons of white balsamic vinegar (regular balsamic vinegar or verjuice are good substitutes)

A generous handful of mixed fresh herbs (thyme, oregano, rosemary)

Salt, to taste

freshly ground white or black pepper, to taste

1 teaspoon of sugar

1  tin of Cannellini beans, well drained and rinsed (if using dried-and-soaked beans, 450 gr (1 lb) will be more than enough)

HOW TO

1. If using dried beans, start this recipe a day ahead. Soak the beans in cold water overnight. The next day, rinse the beans, place them in a pot well covered in water, throw in some herbs and simmer for 1 hour or until tender. Cool the beans in the cooking liquid, taste for salt and adjust accordingly. Set aside until ready to use.

2. Preheat your oven to 160 C (320 F).

3. Put the washed tomatoes in a large bowl, leave some whole and cut the rest in half. Season with oil, vinegar, salt, pepper, sugar and herbs. Mix well.

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4. Pour the tomato mix onto a large roasting tray lined with baking paper. Bake for 45-50 minutes or until blistered, but still intact. Add the well-drained beans to the tomatoes while that are still warm, taste for seasoning and fix as required.

5. Serve warm as a side dish or accompanied by toasted sourdough for a more substantial meal.

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Schiacciata con Olio e Rosmarino (Italian Flat Bread with EVOO and Rosemary)

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You may call it schiacciata, pizza bianca or focaccia toscana, but the fact remains that, if you grew up in Italy or you have holidayed there at some point in your life, this would have been part of your daily ritual, offered to you as a snack, merenda, by your mamma, nonna or a friendly neighbour. Italian gulp it down with exceptional gusto in its plain incarnation or accompanied by a few slices of prosciutto or a squashed tomato. Comes September, married with ripe, bursting figs, heralding the end of summer and making the thought of going back to school a little more bearable!                                                                                                           Schiacciata is an intrinsic part of an Italian upbringing and it is more often than not confused with its more notable cousin, Focaccia. Although the two bare an obvious resemblance, they differ greatly in texture. Schiacciata ditches the soft, chewy texture in place of an irresistible crispy crust, each bite so satisfying you will find yourself licking your finger in between morsels, oblivious of social niceties and table manners. Such ineffably light crunch is the result a long, slow fermentation of the dough. It is easy enough to make, but be sure to start this recipe a day ahead or even three, for that matter. The schiacciata here pictured is the offspring of a batch of dough that had been resting in the fridge for that long, the baked product turning out wondrously crunchy and savoury.

INGREDIENTS. serves 4

3 1/2 cups  00 type flour (or plain)

1/2 cup  wholemeal flour

1 teaspoon of dry yeast

1-1/4 cup  lukewarm water

1/2 teaspoon of sugar

2 teaspoons of salt flakes+ more for sprinkling on top

Extra-virgin olive oil, to grease the bowl and to drizzle on top.

Rosemary sprigs

Cheese, figs, salami to serve

HOW TO

1. Dissolve yeast and sugar in water. Stand for 5 minutes or until frothy.

2. Place flour in a large mixing  bowl, add the yeasted water and mix for 1-2 minutes, then tip the dough onto a floured surface, add the salt and knead vigorously for 10 minutes or until the dough is smooth and elastic. Shape it into a ball. A standing mixer fitted with a dough hook will make short work of this. As all flours tend to differ slightly, you may have to add a little more water of a little more flour in order to have the perfect dough. You want a soft, pliable dough, but not too sticky.

3. Rest the dough in an oiled bowl, covered with a tea-towel for 30 minutes, then lift it out, place it back onto a floured surface, stretch it with your hands and fold it into three and then back into a ball. Put the dough back in the bowl to rest for another 30 minutes, then stretch and fold again. As tedious as this process sounds, this is paramount for obtaining a light, crispy and easy to digest base.

4. After the second stretch-and-fold, place the dough in a large oiled container fitted with  lid (like a Tupperware one). Place in the fridge (with the lid on) and slow-prove for a minimum of 6 hours, up to 4 days.

5. When you are ready to make you pizza, take the dough out of the fridge and place it in an oiled bowl and cover it with a tea-towel. Rest at room temperature for 30-45 minutes.

6. Preheat you oven to 200 C (395 F). If using a pizza stone, put in the oven now to heat up. Roll the dough onto a a sheet of baking paper to 1/2 cm  (0,2 inches) thick. Drizzle with EVOO, salt flakes and rosemary and slide onto the hot pizza stone or onto a baking tray. If using a pizza stone, slide off the baking paper after 15 minutes to allow the bottom of the crust to go crispy. Bake for 20-25 minutes or until golden and crunchy. Serve hot, warm or cold with your favorite antipasto snacks.

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Roasted Carrot and Kale Chips Salad

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If you have not heard yet of ‘kale chips’, then, quite frankly, where have you been? The ‘blogsphere’ has gone bonkers over this new healthy fad, and if it weren’t for the fact that I love -LOVE-  kale, I probably would have never had a go at making kale chips just to prove to myself I don’t follow the latest food trends…But the temptation was too high and, here I am, tail between my legs and sticky fingers in my mouth ready to be licked clean, as I gulp down another crunchy mouthful of this new foodie delight. The benefits of keel consumption are beyond good. Not only you will boost your immune system, give your blood a good clean and your insides a beauty treatments, your skin will get a rosy glow, your hair will shine and your DNA will be encouraged to repair damaged cells and  block the growth of cancer cells. So, add this little magic green to your shopping list, please! As much as kale chips have become one of my favorite nibbles to simply serve with a drink before dinner, I have also learnt that they marry happily with roasted root vegetables. Choose you favorite, although I will admit I can’t go past the beauty of the Dutch carrot; its block orange tone and mellow sweetness combined with the dark green and savoury robustness of kale turns this salad into a joy for the eyes, as well as the palate.

Ingredients for 4 people

10-12 medium carrots or 20 baby carrots

6-8 kale leaves, stalk removed, chopped

4-5 tablespoons of extra-virgin olive oil

2 tablespoons of white balsamic vinegar (if unavailable, use white wine vinegar mixed with 1 teaspoon of sugar)

1-2 good pinches of salt

freshly gourd white pepper (to taste)

How to

1. Pre-heat your oven to 180 C, 390 F

2. Scrub the carrots clean with a pairing knife or a vegetable peeler. Cut them in half lengthways, place them in a large mixing bowl and season them with the vinegar.

3. Add the chopped kale to the bowl and season with oil, salt and pepper.

4. Put the vegetables onto an oven tray lined with baking paper and bake for 35-40 minutes or until the carrots are soft and slightly sunburnt and the kale is crispy.

Serve as a side dish, with cheese  or however you prefer.

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Easy Home-Made Tomato Passata

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Have you ever been tempted to make your own tomato pasta sauce, but got put off by the daunting thought that this is a complicated job, best left to the expert, wrinkled  hands of a good-old  Italian Nonna? Think again! Home-made passata is within everybody’s reach. All you need is a food miller, some empty glass jars and, naturally, the ripest, juiciest tomatoes you can fetch. For those of you frolicking in the heat of high summer, this is a reasonably easy feat. We, antipodean dwellers must be patient and wait a few more months before we can get our hands on the ruby-red jewels!

As a child growing up in Italy, I was exposed from a very early age to the delicate sweetness of my Mamma and Nonna’s passata. Every August, we children were assigned the task of washing tons of plump tomatoes, so ripe they almost burst in our tiny and clumsy hands. Mamma and Nonna would then put them all in a cauldron accompanied by other essentials herbs to stew gently, the sweet fumes impregnating the kitchen wall, our clothes, our hair. They would then mill them vigorously to obtain a thick and peel-free, crimson nectar, read to be bottled. The prospect of winter seemed to be more endurable, all of a sudden!

Ingredients (makes 3×450 gr jar)

2 kg (4 pounds) of ripe tomatoes, cut into quarters

1 stick of celery

2 spring onions, cut into chunks

1 chillie (chilli pepper),  leave out if you don’t like the heat

2-3 handfuls of fresh basil

a few sprigs of fresh oregano

salt to taste

1. Put the prepared vegetables in a large saucepan over medium heat, bring to a gentle simmer, turn the heat to low and cook for 35-40 minutes or until the vegetables have softened and the scent of Italy has invaded your home. Taste for salt and adjust to your liking,

2. Allow to cool in the spot for 10 minutes, then, working in batches, pass the vegetables through a food miller. You can choose to also pass the nectar through a sieve to get rid of seeds, but I personally like it rustic and a bit chunky.

3. Now all is left for you to do it is to put the passata back in the saucepan to heat up for a few minutes, ready to be poured hot into freshly sterilized glass jars and lids.

If you are not familiar with the process, this is how I do it:

- Always use new lids. Old lids will fail to seal the jar safely.

- To sterilize jars and lids, simply put them in the dish water and run a hot temperature cycle. Allow to dry in the machine, then fill the hot jars with hot liquid until 3/4 full. Seal with the lid securely. Turn the jars upside down to facilitate the creation of the vacuum, and allow to cool at room temperature.

- You can also sterilize them in a pot of boiling water for 20 minutes. LIft them out with tongs, allow them to dry, upside down, on a clean tea towel, then proceed as above.

Keep the jars in a dark cupboard and consume within 6 months.

Summer in a bottle!

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