Mediterranean Fish Stew with Fennel

Fennel grows wild all along the shores of the Mediterranean, and on the banks of rivers.  Wherever the Romans traveled, you will find fennel growing there. It is a highly aromatic and flavorful herb, and one of the primary ingredients of absinthe. Greek legends say Prometheus used the stalk of a fennel plant to steal fire from the gods. Also it was the stalks of the giant fennel plant that the gods Bacchus or Dionysus and their followers used for wands in the wild and mystic bacchanalia festivals. It is fennel that gives this delicious Mediterranean Fish Stew its exceptional flavor.

You can use any firm white fish such as pickerel, cod, or sea bass for the stew. All work equally well. If you add some shrimp or prawns it will make it all the more interesting. Add the shrimp or prawns only for the last 2 to 3 minutes so they do not overcook. To finish the fish stew add a little more olive oil, fresh parsley and a bit of the feathery tops of the fresh fennel finely chopped.

Ingredients:

2 to 3 Tablespoons extra virgin olive oil
2 onions, peeled and roughly chopped
4 sticks of celery, trimmed and roughly chopped
1 head of fresh fennel, very thinly sliced and then chopped.
5 cloves of garlic, smashed, peeled and roughly chopped
3 large fresh tomatoes, roughly chopped
3-4 large potatoes, peeled and cut into chunks
3 fresh bay leaves
1 quart vegetable or fish stock
sea salt and freshly ground black pepper to taste
2 pounds of fresh fish fillets (no bones)
8 -10 fresh shrimp or prawns with shells on and back vein removed (optional)
juice of 2 lemons
1/2 cup of fresh flat-leaf parsley, roughly chopped

Directions:

Heat 2 to 3 tablespoons of good olive oil in a large pot on medium heat. Add the onions and celery and cook for 5 minutes. Add the garlic and fennel and sweat for another few minutes. The onions, garlic, celery and fennel should be transparent, not browned.

Add the tomatoes, potatoes and bay leaves and pour in the stock. The quality of the stock is absolutely essential. A good fish stock can be made by adding some bottled clam broth to any good vegetable stock.

Season the stock with sea salt and pepper and bring it all to low boil. Add the potatoes, reduce the heat and simmer for 15 minutes. Then add the fish fillets and cook for 15 minutes more. When the potatoes are tender and the fish flakes apart, add the lemon juice and herbs and cook for 2 to 3 minutes more. If you are using shrimp, this is the time to add them. Finish with a little more extra virgin olive oil, fresh chopped parsley and a bit of the feathery fennel tops chopped fine in each soup bowl . A good crusty artisan bread goes well with this amazing stew.

Stromboli Eggplant Caponata

This is a sweet and sour Caponata that is delicious on a toasted bruschetta. Italy is famous for this type of rustic cooking called cucina povera (cuisine of the poor) that has a history that goes back for thousands of years to the Romans, Greeks, Normans, Spaniards and Arabs. The basis of of this traditional cuisine is the abundance of fragrant herbs like oregano, rosemary, thyme, garlic, basil, mint, olives and the ubiquitious capers that Italians love so much.

Caper bushes grow wild on the rugged Aeolian Islands off the coast of Sicily where they cling to the rocks and cliffs along the coast in the porous volcanic soil. The intensely flavoured flower buds of the caper bush are about the only food product that grows on this string of volcanic islands. Stromboli is the largest of the Aeolian islands, but largely uninhabited due to the near daily volcanic eruptions. The hot chili flakes give this Stromboli Caponato a bit of fire too, but you can reduce the amount, or eliminate it entirely if you don't like the heat. The capers are an essential component that add a wonderful dimension to this delicious caponata found on so many Italian tables. Some Aeolian capers are salt cured and need to be soaked in water for several minutes and rinsed. Others are packaged in a brine which is best rinsed off before incorporating.

Ingredients:

1/4 cup extra-virgin olive oil
1 small onion, diced
4 cloves of garlic, minced or crushed and put through a press
1 medium eggplant, diced in 1/2 inch cubes (to yield 4 cups)
1/4 cup red wine
1 teaspoon of hot chili flakes
1 tablespoon of currants
1/4 cup black olives, pitted and roughly chopped
1 teaspoon of cinnamon
1 teaspoon unsweetened cocoa powder
1 tablespoon turbinado sugar
1/4 cup fresh chopped basil
Sea salt and freshly ground pepper to taste
1 sprig of finely chopped fresh rosemary
2 large tomatos, seeded, diced and crushed with your hands
1/4 cup balsamic vinegar
2 tablespoon of capers, drained and rinsed
1 tablespoon pine nuts, toasted

Directions:

Slice the eggplant into cubes or rectangular pieces about 1/2 inch thick, place in heavily salted water for thirty minutes, then strain and pat dry.

Heat your oven to 375 degrees. Wipe off the eggplant to remove as much of the salt and clinging juices as you can. Toss eggplant with 2 tablespoons of olive oil and spread on a cookie sheet covered with non-stick aluminum foil. Bake for 35 minutes until nicely browned, stirring occasionally.

Heat the olive oil in a large heavy skillet over medium heat. Add the onion and garlic and cook for 3 minutes. Add the browned eggplant, the fresh rosemary, cinnamon, cocoa powder, tomatos, chili flakes, currants, vinegar and sugar. (Note: 1 cup of homemade chunky tomato sauce can be substituted for the fresh tomatos.) Simmer until the vegetables are tender, about 15 minutes. Season to taste with sea salt and pepper. Remove from the heat and stir in the drained capers and pine nuts. Set aside to cool slightly and serve with crusty fresh bread.

This can be made a day or two ahead of time which gives the flavors time to meld together.

Wild Striped Sea Bass Provencal

In the sunny south of France and throughout the Mediterranean, fresh fish is prepared Provencal style. Fresh tomatoes, sweet onions, black nicoise olives, lemons ,wine and fresh herbs are lavished on fresh wild striped sea bass. The dried Herbes de Provence, fragrant with lavender from the hills around Cannes, can be used if you do not have fresh herbs available, but the fresh herbs are far superior in taste, and they are much better for your health. The Wild Striped Sea Bass also has a much better flavor than the farm-raised fish, which tends to taste very bland.

Ingredients:

2 pounds of wild striped sea bass (1/2 pound per person)
3 or 4 fresh tomatoes roughly chopped
2 small onions very thinly sliced
5 or 6 green onions roughly chopped including green tops
1/4 cup pitted and sliced ot roughly chopped black nicoise olives
Juice of 2 lemons
1 large lemon very thinly sliced
1 cup of dry white wine
3 or 4 sprigs of fresh thyme, roughly chopped
3 or 5 sprigs of fresh oregano, roughly chopped
2 or 3 bay leaves
2 teaspoons dried Herbes de Provence (optional)
4 or 5 sprigs of fresh parsley, roughly chopped
1/4 cup extra virgin olive oil
Sea salt and freshly ground black pepper to taste

Directions:

Wash and dry the fish and place it in a heavy baking pan that has a thin coat of olive oil on the bottom or lined with non-stick aluminum foil. Make a bed of sliced thinly sliced onions and place the fish on it. Cover the fish with chopped tomatoes, thinly sliced lemons, the green onions, chopped olives and the fresh herbs. Sprinkle olive oil over the fish and pour white wine over all. Add freshly ground black pepper and sea salt to taste.

Preheat the oven to 425 degrees. Bake for 20 minutes, more or less, depending on the thickness of the fish fillets.  It is done when it flakes easily.

The Best Roast Chicken Ever

A well roasted chicken is sheer heaven. Fragrant with garlic, fresh thyme, fresh rosemary, and lemon and served with crisp potatoes and crumbled bacon, it is a feast indeed.

You can add other root vegetables to the roasting pan if you like, but the combination of the crisp potatoes and the bacon is enough for me.

Ingredients:

One 4 to 5 pound chicken
Sea salt and freshly ground black pepper
6 garlic cloves, smashed and peeled
6 sprigs of fresh thyme
2 sprigs of fresh rosemary
6 medium-sized carrots, peeled and cut in 2-inch segments
1 medium yellow onion, peeled and cut into quarters
4 to 5 pounds of potatoes peeled, cut into pieces and parboiled for 10 minutes
1/3 cup good extra virgin olive oil
4 tablespoons of butter, room temperature
6 strips of good streaky smoked bacon

Directions:

Generously season the cavity of the chicken with salt and pepper. Put three of the garlic cloves and 5 sprigs of the thyme in the cavity, and rub the thyme and garlic all around the inside. Put a lemon cut in quarters, some garlic cloves and a sprig of fresh rosemary into the cavity. Refrigerate it uncovered for 24 hours to help to make the skin extra crispy. Take the chicken out of the refirgerator a few hours before roasting in so it will come to room temperature before you put it in the oven. This will help it cook evenly.

Preheat oven to 475°F. Truss the chicken with kitchen string. Place the vegetables, onions, garlic, and remaining thyme sprig into a bowl. Add 1/4 cup of olive oil and toss with your hands until well coated. Season generously with salt and pepper. Rub the chicken with olive oil and season well with salt and pepper. Create a bed of the vegetables and potatoes in the bottom of a large roasting pan. Place the chicken on the bed of vegetables. Next rub the top of the chicken breasts with some soft butter.

Place the pan in the oven and roast the chicken for 25 minutes at 475°F. Then lay the strips of bacon across the breast, reduce the heat to 400°F and roast for an additional 45 minutes, or until the thickest part of the thigh registers 160°F on a meat thermometer and the juices run clear.

Transfer the chicken to a cutting board, keep it warm and let rest for 20 minutes before carving to serve. Remove the bacon from the chicken and crumble over the potatoes.  Cut the chicken into serving pieces. Serves 4.

Haricots Vert with Butter and Herbs

The thin little green beans that the French call Haricot Vert (Green Beans) need only a touch of red onion, (or garlic) and some fresh herbs to shine. Blanch in a pot of boiling water followed by a quick bath in ice water to set the beautiful color. Then saute with olive oil, a little clarified butter and onions for just a few minutes.  Finish with a bit of fresh lemon juice. Delicious.

Ingredients:

1 pound thin green beans (haricot vert), trimmed
1/4 cup red onion, chopped very fine (or substitute 3 cloves of garlic crushed through a press)
2 tablespoons of good olive oil
1 tablespoons butter (I use Ghee which is clairified butter)
2 tablespoons fresh parsley, chopped fine
2 tablespoons fresh thyme leaves
2 tablespoons fresh basil, chopped fine
2 tablespoons fresh chives, chopped fine
Sea salt and freshly ground black pepper to taste
Juice of one lemon wedge

Directions:

Bring a large pot of salted water to a boil. Prepare a large bowl of ice water. Boil the beans for no more than 2 minutes. Plunge them into the ice water to stop the cooking and set the color. Drain the beans and pat dry on a tea towel or paper towel.

Heat the olive oil and butter over medium-high heat in a large sauté pan. I like to use Ghee, or clarified butter which does not burn. Cook the onions until translucent, about 2-3 minutes.

Add the green beans and sauté for 2-3 minutes, stirring often.

Add all the herbs and some salt and pepper and toss to combine. Cook for 1 minute more. Add the juice of a lemon.

Greek Cucumber Salad

This is a traditional Mediterranean Cucumber Salad.  In Greece it is called Tzatsiki made with garlic and a thick natural Greek yogurt that you can find in some supermarkets. Any regular yogurt can be substituted if you drain it overnight in a colander lined with cheesecloth to obtain the right consistency. In Lebanon, they use Laban, a thick cultured Lebanese yogurt that is very good. Lebanese cooks often add a little lemon juice just before serving and a bit of fresh chopped parsley.

Ingredients:

2 tablespoons good Extra Virgin Olive Oil
2 teaspoons apple cider vinegar
2 cloves garlic, peeled and crushed
2 cups Greek yogurt or Laban
1 large cucumber, peeled and coarsely grated
1 tablespoon fresh mint finely chopped
2 tablespoons freshly squeezed lemon
1/4 cup roughly chopped parsley
Sea salt and freshly ground black Malabar pepper to taste

Directions:

Greek yogurt is thick and delicious. If you cannot find Greek yogurt, any yogurt from the supermarket can be drained overnight using a colander lined with cheesecloth.  A coffee filter in a sieve works just as well.  This will result in yogurt of the proper consistency.  Mix the olive oil, apple cider vinegar and garlic in a small bowl. Add the yogurt and mix thoroughly. Drain the cucumbers and add to the yogurt with the mint, sea salt and pepper and mix again. Leave the mixture chill for 1-2 hours in the refrigerator. Serve lightly chilled and sprinkle with lemon juice and freshly chopped parsley just before serving as an accompaniment to any roast meat or roast chicken.

Greek white bean salad with feta and tomatoes

In Greece they made this wonderful salad with black olives, feta cheese, garlic and red onions with a lemon dressing that is very good with fish or chicken. In Portugal they make the salad with chickpeas, tomatoes, a little balsamic vinegar and a teaspoon of cumin. Both versions are delicious.

The Greek diet based on fresh vegetables, olive oil, lemons, garlic, herbs, wine and fish has created the worlds most healthy and long-lived people. Following this traditional diet they suffer less from heart disease compared to other Mediterranean countries. Of course good genes may have something to do with it too, that and a suuny climate and time to sit around in a cafe with friends enjoying the good life.
Ingredients:

1-15 ounce can cannelloni beans drained and rinsed
1 pint grape tomatoes, quartered
2 small yellow heirloom tomatoes roughly chopped
3 small cucumbers peeled and roughly chopped
1 small red onion halved and thinly sliced
2/3 cup black kalamata olives pitted & halved
6 ounces feta cheese, crumbled
1/4 teaspoon sea salt to taste
1/4 teaspoon freshly ground black Malabar pepper, to taste
1/4 cup fresh parsley roughly chopped

Dressing:

2 large garlic cloves, chopped
1/2 cup fresh lemon juice
1/3 cup olive oil
2 tablespoons fresh oregano finely chopped

Directions:

In a large bowl, combine the dressing with the beans and mix well. Cover and marinate at room temperature at least one hour, stirring occasionally. In a small bowl or measuring cup, whisk together the dressing ingredients until blended. Add the tomatoes, cucumber, olives and cheese and season with salt and pepper.

Cucumber Salad

Served chilled with fresh mint, or fresh dill, cucumber salad is a staple on Mediterranean tables in many countries. Hungarians make their traditional cucumber salad with a pinch of Paprika that they serve with almost every meal. In Spain they make Ensalada de Pepino using red onions and some sliced tomatoes and those amazing black olives. Another Spanish version includes lemon juice, orange juice and a dusting of cinnamon.

Ingredients:

2 large cucumbers, sliced very thin on a mandoline or a slicer.
1 small onion or shallot shaved very thin
1/2 cup of apple cider vinegar
1/2 cup water
2 tablespoons sugar
1/4 teaspoon sea salt
2 or 3 fresh mint leaves very finely chopped

Directions:

Combine the cucumbers and onions or shallots in a glass bowl. Mix the remaining ingredients and pour over the top. Cover and refrigerate 2 hours. If you are dieting, or a diabetic, you can substitute Splenda for the sugar for a very healthy dish.

Lentil Soup

Lentil soup is a staple throughout the Mediterranean area. The Portugese make it with smoked paprika and their wonderful Chorizo sausage. The Spanish add cumin and fennel seeds. The Turks use red lentils, bulgar wheat, red pepper flakes, and a little fresh mint. Small meatballs made with bulgar, onion and ground beef are sometimes added.  In Morocco they add ground cumin, ginger, garbanzo beans, cannellini beans, ground cardamom, cayenne pepper and even a bit of Garam Masala, a basic spice from India.  A teaspoon of Ajwain, a spice from India that is actually a small seed gives surprising dimension to any Lentil soup.  It tastes a bit like thyme and a little is more than enough to flavor a whole pot of soup.  If you don't have any Ajwain, a little fresh oregano is a good substitute Some cooks like to add a bit of balsamic vinegar just before serving. You can vary this basic soup recipe in some interesting ways, all of them full of flavor and good nutrition.

Ingredients:

3 tablespoons olive oil
5 garlic cloves peeled and finely chopped
2 medium shallots finely chopped
1/2 cup finely chopped celery stalks
4 celery stalk tops including the leaves roughly chopped
2 tablespoons of tomato paste
2 teaspoons sea salt
1/2 teaspoon of freshly ground Malabar black pepper
1 pound lentils, picked and rinsed
1 cup peeled and chopped tomatoes or 1 8 oz. can diced tomatoes in juice
2 quarts good homemade chicken broth or vegetable broth
2 teaspoons of fresh basil finely chopped
1 teaspoon of Ajwain (optional)

Directions

Place the olive oil into a large pot and set over medium heat. Once hot, add the garlic, shallots, carrots, celery and salt and sweat until the onions are translucent, approximately 6 to 7 minutes. Add the tomato paste and let it cook for 2 minutes more. Next add the broth, the salt and pepper and the lentils, and stir to combine. Cover and simmer at a low heat until the lentils are tender, approximately 35 to 40 minutes. Add the chopped fresh tomatoes and simmer for an additional 10 minutes. Add the fresh basil finely chopped and serve immediately.

Note:  For a hearty lentil soup, add 1/2 cup of barley after the lentils have cooked for at least 20 minutes and continue to simmer.

Balsamic Salad Dressing

With balsamic vinegar, you get what you pay for.  Most of the bottled balsamic vinegar dressings are way too acidic for my taste.  Good quality balsamic vinegar has been aged longer and I think it is worth paying a bit more for it.  I remember overhearing a young man complaining to the manager of a Chicago store about the balsamic vinegar he had purchased which he claimed, "tasted like swill."  A good moderately priced balsamic vinegar is a treasure indeed, and a little of it goes a long way.  This dressing on some fresh baby spinach with thinly sliced red onions and mushrooms is very good. If you want to add some sweetness to the salad, add some fresh strawberries or raspberries, not sugar.  It will taste better and be so much better for you.

Ingredients:

2/3 cup of good extra virgin olive oil
1/4 cup good quality balsamic vinegar
1/4 teaspoon of sea salt and freshly ground black Malabar pepper

Put the lid on the jar and shake well.

Lemon Thyme Salad Dressing

Lemon and Thyme go so well together.  A salad made with this dressing, grape tomatoes, Arugula, a handful of Romaine and some chopped green onions is delicious.   Try it on some Fennel very thinly sliced combined with some watercress.  The watercress has a peppery taste that is so good.

Ingredients:

2/3 cup extra virgin olive oil
¼ teaspoon of sea salt and freshly ground black Malabar pepper
¼ cup lemon juice
1 teaspoon lemon zest
1 sprig of fresh thyme.  Strip all the leaves off the stem an put in the jar.

Put the lid on the jar and shake well.

Buttermilk Chive Salad Dressing

Buttermilk chive salad dressing is so refreshing.  It is wonderful on a handful of watercress mixed with some romaine, a little spinach and some very thinly sliced red onions.

Ingredients:

½ cup of organic buttermilk
¼ cup red wine vinegar or apple cider vinegar
¼ cup good extra virgin olive oil
¼ teaspoon sea salt and freshly ground black Malabar pepper
¼ cup chopped fresh chives

Put the lid on the jar and shake well.  If you use a small counter top food processor, add the chives after you have made the dressing.  Chives fresh from the garden are marvelous.  Don't buy those little jars of dried chives sold in the super market, they taste like dried grass.

Portugese Pickled Shrimp

Pickled shrimp are so delicious.  Marinated in a spiced dressing with olive oil and fresh herbs, they are superb eating. This recipe is easy to prepare and can be made well ahead of time.  Serve the shrimp in a large bowl and provide toothpicks, napkins and little dishes for the tails. 

Ingredients:

3 quarts water
3 pounds unpeeled fresh shrimp
2 medium onions very thinly sliced
Fresh ground Malabar black pepper
2 Tablespoons whole Rainbow Peppercorns
2 Tablespoons pickling spice tied in a cheese cloth bag
1 Tablespoon juniper berries
2 tablespoons capers
2 bay leaves
4 whole cloves garlic, peeled and crushed through a press
1 cup apple cider vinegar
1/2 cup good virgin olive oil
1/4 cup lemon juice
1/4 cup lime juice
1/4 cup fresh rosemary leaves
1/4 cup fresh thyme leaves
1/4 cup fresh chopped parsley

Directions:

Bring the water to a boil in a large pot.  Tie the pickling spices in a cheesecloth bag and place in the pot. Add the shrimp and cook no more than 3 minutes. Drain and put in an ice bath to prevent further cooking.  Peel and devein the shrimp, leaving the little tails on in and place in a large container that can be sealed.  Layer the shrimp, onions and capers.  Grind fresh black pepper over each layer. Add the Rainbow Peppercorns, garlic, juniper berries, capers and bay leaves. Strip the leaves off a sprig of rosemary and a sprig of thyme and add to the shrimp.  Pour vinegar, lemon juice, lime juice and olive oil over layers until the container is almost full.  Leave some space at the top so you can shake the container to remix the ingredients. Seal the container and chill for at least 24 hours turning upside down to remix every 8 hours.  Stir in snipped parsley before serving.  A chilled glass of Lillet goes well with this lovely appetizer.

Orange and Onion Salad

This salad of oranges, onions and black olives made with a simple olive oil and apple cider vinegar dressing is the perfect accompaniment for baked salmon.   The tartness of the oranges and the bite of the onions are so perfect together.

Ingredients:

5 cups of torn lettuce, and romaine
1 bulb of fresh fennel thinly sliced
2 oranges peeled and sectioned
1/2 cup of pitted black olives sliced
1 medium onion thinly sliced
2/3 cup good Extra Virgin Olive Oil
1/3 cup apple cider vinegar
Sea salt and fresh ground Malabar pepper to taste

Instructions:

Wash the lettuce, tear into bite size pieces and drain .  Slice the fennel and add it to the lettuce in the bowl.  Peel and section 2 oranges, cutting between the membranes to free the orange sections.  Slice the onion as thinly as possible and add to the bowl of lettuce. The black olives should be pitted.  Canned sliced black olives are not the best choice.  Try to find the wonderful black olives from Lebanon or Italy that are soft and so delicious.  Most salad bars in good grocery stores sell them.  Put the olive oil and the vinegar in a bottle together with a little sea salt and some fresh ground pepper and shake vigorously.
Pour on enough dressing to coat the greens and save the rest for another day.

That's it. The combination of the oranges, onions and this very simple dressing is so refreshing and good.

Wild-caught salmon a la Portugese

Fresh fish is a staple in Portugal, and a healthy staple it surely is. Fresh caught wild Atlantic salmon does not need a fancy preparation. A touch of citrus, a little olive oil some sea salt and freshly ground pepper are more than enough. Some brown rice and fresh chopped spinach tossed with lemon zest and a touch of lemon juice are the perfect finishing touches.  Portugal is on the Atlantic, not the Mediterranean, but the cuisine of Portugal is rich with the flavors of olives, garlic, onions, lemon and herbs.  Try a little Smoked Paprika on baked codfish, or some of their wonderful Portugese sausage fried up with some eggs, potatoes and onions.  Amazingly good!

Ingredients:

4 salmon fillets, about 6 ounces each, skin on

3 tablespoons honey

4 tablespoons fresh lime juice

4 tablespoons lemon juice

zest of one lemon

1 medium sweet onion very thinly sliced

Sea salt and freshly ground black pepper

Instructions:

Combine the lime juice, lemon juice and thinly sliced onions in a dish. Place the salmon skin-side up on the juice and onions and marinate for 30 minutes. When the salmon has marinated for the allotted time, take the filets out and place them skin-side down in a baking pan lined with non-stick aluminum foil. Sprinkle the fillets with salt and pepper then spoon the honey and juice mixture over the fillets. Arrange the onions over the top of the fish. Sprinkle with the lemon zest and drizzle with some good Extra Virgin Olive Oil. Bake for 20 minutes in a pre-heated 425° oven until fish flakes easily with a fork.

Serves 4.

Couscous with Currants, Pistachios and Mint

A succulent Lebanese Couscous with cubes of fresh squash, zucchini, currants, pistachios and green flecks of mint. This dish nicely compliments lamb chops grilled with garlic and fresh rosemary.

Ingredients:

1 tablespoon lemon zest
Juice of one lemon
1/4 cup Extra Virgin Olive oil
3 large garlic cloves, crushed through a press
1 1/4 cup of good homemade chicken stock
1 cup couscous
1/2 cup diced yellow squash
1/2 cup diced zucchini
1 medium shallot, finely chopped
1/2 cup currants soaked in 1/4 cup hot water
1/4 cup chopped pistachios
Sea salt to taste
2 tablespoons chopped fresh mint
Freshly ground black Malabar pepper

Instructions:

In a small bowl, whisk the lemon zest, lemon juice, and 1/4 cup of olive oil. Add the crushed garlic cloves and let the flavors blend for 30 minutes.

Next, bring the chicken stock to a boil in a medium saucepan, stir in the couscous, cover, and turn off the heat. If you do not have homemade chicken stock, prepared chicken stock can be substituted. The couscous will absorb all of the stock in 5 to 10 minutes. When all the liquid has been absorbed, toss the couscous with a fork so the grains fluff up, pour into a large serving bowl, and set aside to cool.

In a skillet over medium high heat, add about 2 tablespoons of good olive oil. Then, add the chopped squash, zucchini, and thinly sliced and chopped shallot. Sauté only until the squash begins to soften. Do not overcook it. When the squash cools, add it to the couscous.

Next add the dressing to the couscous. Toss in the freshly chopped mint, the drained currants and the pistachios. Season with additional salt and pepper if necessary and serve at room temperature.

Soup au Pistou

Cooks in the south of France make this wonderful soup in the summer when the little Patty Pan squashes are fresh in the market and basil is plentiful. Delicious and healthy, it can be varied depending on what produce is available at the Farmer’s market.

Ingredients:

2 tbsp top quality extra virgin olive oil
1 large onion roughly chopped

4 cloves of garlic, crushed

2 quarts homemade chicken stock or prepared chicken stock

2 celery stalks, roughly chopped

3 medium potatoes chopped

1 head fennel, roughly chopped

2 carrots, roughly chopped

3 plum tomatoes, quartered and chopped

2 cups of Patty Pan squash or other summer squash roughly chopped
½ cup small pasta, such as capellini
1/2 tsp red pepper flakes
2 sprigs fresh thyme, with the leaves stripped off the stem
3 sprigs fresh marjoram, with the leaves stripped off the stem
Sea salt and fresh ground Malabar Pepper to taste
¼ cup of fresh parsley, chopped
2 bunches of fresh green onions chopped
Fresh grated Parmegiano Reggiano cheese to taste

Directions: Heat the olive oil in a large stockpot, add the onions, and saute over low heat for 10 minutes, or until the onions are translucent. Add the potatoes, carrots, salt, and pepper and saute over medium heat for another 5 minutes. Add the chicken stock and simmer uncovered for 30 minutes, or until all the vegetables are tender. Add the squash, tomatoes and pasta and bring to a simmer, and cook for 15 more minutes until the pasta is done. Add the chopped green onions and chopped parsley and serve.

To serve: Whisk 1/4 cup of the Pistou into the hot soup, then season to taste. If your chicken stock is homemade you may not need to add any additional salt. Serve with grated Parmegiano Reggiano cheese, more Pistou, and a sliced French Baguette.

Pistou:

4 large garlic cloves, peeled
1 cup firmly packed large fresh basil leaves (about 24 large leaves)
1/2 cup freshly grated Parmegiano Reggiano
1/2 cup good extra virgin olive oil

Place the garlic, basil, and Parmesan in the bowl of a small food processor and puree. With the motor running, slowly pour in the olive oil until a paste forms.

Easy Homemade Chicken Stock

Chicken stock is so easy to make. I like to use chicken thighs, but if you have a carcass from a couple of roasted chickens that works just as well. Homemade stock is rich with gelatin and so much tastier than what you buy readymade in the store. You can divide it in pint containers and keep it for 2 to 3 months in the freezer. Just let it simmer on the back of the stove for 2 to 3 hours. This recipe makes about 2 quarts of stock.

Ingredients:

12 chicken thighs with skin and bone
2 1/2 quarts of cold water
5 or 6 cloves of garlic unpeeled and smashed with a knife
5 or 6 sticks of celery including the all the top leaves roughly chopped
2 onions, roughly chopped
2 large carrots roughly chopped
2 springs of fresh rosemary
3 springs of fresh parsley
3 sprigs of fresh thyme
6 whole black peppercorns

Instructions:

Place the chicken thighs, garlic, vegetables, herbs and peppercorns in a large pan. Add the cold water and bring to a boil, then turn the heat down to a simmer. After the first ½ hour skim the stock and continue to simmer on a low heat for 3-4 hours. Remove the chicken thighs and run the stock through a fine sieve. Cool for half an hour, then refrigerate. Once the stock is cold the excess fat congealed on the top can be removed. Divide it into small plastic containers and freeze for later use.

Tante Mimi's Vinaigrette

This vinaigrette dressing is easy to make,  and with the addition of various other ingredients such as lemon juice, or lime juice and fresh herbs, it can be adapted to make an interesting variety of salad dressings.  Vary the type of Dijon mustard using a mustard with coarse ground mustard seeds for a country style salad dressing. 

Tante Mimi says you must always stir in the same direction when making this dressing.  However, if you have one of those small countertop food processors you can put all the ingredients in all at once and process away, which could not be easier. On a salad of fresh spinach with sliced ripe tomatoes, and mozzarella cheese sprinkled generously with fresh chopped basil from the garden it is sheer heaven.  A piece of a good French baguette used to mop up all the juices on the platter will assure that not a drop goes to waste.

Ingredients:

1 tbs. Dijon Mustard
2 small cloves of garlic put through a press
1/2 tsp of sea salt
1/4 tsp freshly ground Malabar pepper
2/3 cup good Extra Virgin Olive Oil
1/3 cup Apple Cider vinegar

Instructions:

Place the tablespoon of Dijon Mustard in the bottom of a bowl.  Add the garlic, the salt, the pepper and a small splash of the Apple Cider vinegar.  Stir until the mustard, garlic, salt and pepper are mixed with the small amount of vinegar.  Now, stirring constantly add the oil very slowly.  The dressing will begin to look thick, or homogenized, as you slowly add the oil.  Now stir in some more of the vinegar until the dressing thins out a bit.  Check for taste and add more salt and pepper if needed.

Variations:

1.  Two anchovy filets may be added along with the garlic and mustard.

2.  Some leaves of fresh Thyme, Taragon or Marjoram make a nice herbed dressing.

3.  Instead of Apple Cider Vinegar, use a wine vinegar infused with herbs such as Tarragon, or Thyme.

4.  1/4 cup of lemon juice or lime juice may be used instead of the vinegar.  Omit the garlic, and add a handful of chopped chives.

Heavenly Green Lemon Basil Soup

This soup is light and so delicious.  The addition of the lemon juice after the rice is done turns the broth a surprisingly beautiful milky color.  The fresh chopped basil is added at the end.

Ingredients:

2 tbs good extra virgin olive oil
3 cloves of garlic put through a garlic press
2 quarts homemade chicken stock
1/2 cup Aborio rice
1/2 cup chopped green onions
1 cup chopped chinese cabbage
1 cup fresh chopped spinach
1/4 cup chopped fresh basil
1/8 cup fresh chopped parsley
1/4 cup freshly squeezed lemon juice
1 tsp. sea salt
1/4 tsp freshly ground Malabar pepper

Instructions:

Roughly chop two bunches of green onions and cook until transparent in 2 tbs of olive oil with the 3 garlic cloves.  Add 2 quarts of good homemade chicken stock and the 1/2 cup of Aborio rice.  Add 1 tsp sea salt and freshly ground Malabar pepper.  Simmer until the rice is almost done.  Add the chopped chinese cabbage, and the chopped spinach.  Simmer gently until the spinach and the cabbage begin to soften.  Next add the lemon juice.  The soup will become a little milky with the addition of the lemon.  Add the basil and cook for 1 minute more.   

Serve the soup in a bowl and sprinkle the fresh chopped parsley on top.  Enjoy!

Healthy Cooking Mediterranean Style

Every Mediterranean country has is own special dishes. Lamb is frequently the basic meat of Turkish, Greek and Spanish kitchens. Pieces of lamb or chicken threaded on a skewer and grilled over charcoal form are famous in many countries around the Mediterranean coast. Pork, chicken, rabbit, fish and beef are the succulent centerpieces of many French and Italian kitchens along the Cote d’Azur. The spicy sausages and salted Cod that are the favorites of Portugese chefs where the amazing taste of smoked paprika is added to dishes made with potatoes and other vegetables give everything a rich and wonderful taste. Strictly speaking, Portugal is not on the Mediterranean.  It is on the Atlantic, but the cuisine of Portugal is rich with the flavor of olives, lemons and garlic, and the fresh herbs that are the hallmark of all Mediterranean cooking. 

The centerpiece of all this delicious Mediterranean cooking is our own good health and good nutrition. Extra virgin olive oil, garlic and shallots add dimension to the stews, soups and pasta dishes. Tomatoes, onions, basil, thyme, cumin, cilantro and other fresh herbs flavor the broths and soups that are rich with cod, whitefish, salmon and other fish fresh from the sea.

Fresh vegetables used in a wide variety of dishes are fragrant with onions, garlic and tomatoes. Flaky pies are made with pastry stuffed with meat, cheese or potatoes. Sauces made with cucumbers in yogurt with garlic are refreshing and simple to prepare. Dishes cooked with olive oil, cabbage leaves, green peppers and tomatoes are stuffed with herbed rice rich with currants and pine nuts.

Soups can be light, or rich succulent and substantial. They are generally based on either a meat or fish stock and served at the start of the meal. Lentil soup is one of the most loved varieties. Lentils cooked until they are soft with garlic, a few stalks of celery and a little tomato paste are heavenly. A green soup made with some green onions sweated in a little olive oil until soft, a little cabbage, a handful of Aborio rice, a little spinach and a quart of rich chicken stock becomes surprisingly milky and delicious when some lemon juice and a little fresh chopped basil is added at the end. Pure heaven in a soup bowl.

Some other typical Mediterranean dishes are made of rice, but also of couscous, bulgur (cracked wheat) and vermicelli. Rice pilafs are mainstays of the Mediterranean tables. The rice should not be sticky but separate into individual grains. The pilafs may include all varieties of vegetables including squash, aubergines, chick peas, beans or peas.

The key is keeping your pantry supplied with the basics: garlic, lemons, fresh herbs, onions, olive oil, chicken stock and imagination.  A few sprigs of fresh rosemary will lend amazing flavor to some codfish, simply prepared with sea salt, pepper and a little olive oil.  Bon Appetit my friends!  Enjoy!

The Mediterranean Pantry

To cook Mediterranean style a few simple basic staples are needed in the pantry.  Fresh herbs and salad greens are essential and so good for your health. A trip to a local Farmer's Market will provide a wide selection of fresh vegetables and fruits. 

This is a basic list of things to have in your kitchen:

Extra Virgin Olive Oil
Garlic
Onions
Green Onions
Shallots
Tomatoes
Fresh basil, thyme and marjoram
Lemons
Limes
Black olives
Green olives
Capers
Root vegetables such as carrots, parsnips, turnips
Lettuce and a wide variety of fresh greens for salads
Wild greens such as rocket, watercress and chicory
Fresh Fennel
Aborio rice
Sea salt
Malabar Pepper
Dijon mustard
Smoked Paprika
Prepared chicken stock (add fresh herbs to improve the taste)