Tonno e Pomodori aka Tuna and Tomatoes

I am well overdue for a post, but I am finally mentally ready to re-devote myself to The Crunchy Radish. For the past 6 months I have been immersed in the clinical rotations of my dietetic internship. Now that I have finally completed that phase, I am moving forward and will soon take the RD exam and, fingers crossed, find a job. In the meantime, I hope to continue to be able to offer some nutritive tips and recipe ideas. Post internship, I am even more versed on nutrition and overall wellness, and ideally can serve as a unique and intelligible source of nutrition information and cooking basics. So, thank you to those who continue to follow my updates despite my recent lapse.

To kick off my return, I am writing about an elemental summer pasta dish. We all know that a perfectly juicy, sweet, and succulent tomato can emulate the essence of summer and, when simply sprinkled with a little sea salt and paired with the simplest of ingredients, can cause an eruption of happiness in your oral cavity.  Since joining a CSA, those tomatoes of my fantasies have yet to reach my kitchen due to the drought which has impacted our farm. Luckily, I was able to find some beauties at our local farmers market which provided a superb foundation for this summer pasta.

For the fresh tomato sauce with tuna; some garlic and an onion were sautéed in olive oil, skinned, chopped, fresh tomatoes were added. (To remove tomato skin, X the base of the tomatoes and plop them into boiling water for 30 seconds. Blanch them in an ice bath, and the skin should peel right off.) From this point, you can cook your tomatoes as much or as little as you please. I added the almost-cooked whole-wheat rigatoni into the sauce, chunks of tonno (originally in olive oil, drained) and chopped black olives. Once everything is incorporated, top with torn basil, chili flakes, and serve.

Whether I am simply making a sandwich or something more complex, the tuna I always opt for is Italian tonno in olive oil. I always drain the oil to limit the fat and liquid content. The depth of flavor and quality of the tonno is always far superior than your run of the mill chunk white in water, but this type of tuna does contain added fat due to the oil. Although tuna serves as a great source of protein, omega-3, and vitamin D, it is important to not consume too much due to levels of mercury. According to the Academy of Nutrition and Dietetics and the FDA, it is safe to consume a total of 12oz of canned light tuna per week, but albacore, big eye, and chunk white tuna should be limited to only 6oz total per week due to their higher levels of mercury. (A typical can of tuna is 5oz)

Kale Caesar alongside my Rigatoni 

Should you be concerned about mercury? Mercury is mainly a concern for pregnant women since it can build up in the blood and affect the development of an unborn child. In addition, excessive mercury intake for an adult may lead to neurological impairment. It is advisable to avoid consuming tilefish, shark, swordfish, and king mackerel- all of which possess the highest levels of this organic element. But don't let this detract you from eating fish. For a healthy individual, mercury is not too much of a concern and the benefits of consuming fish typically outweigh the risks.

Eggplant Napoleon- The Little Tower that Could

Slow roasting tomatoes requires minimal effort yet yields great reward. By roasting sliced tomatoes at 250 degrees for around 2 hours with olive oil, salt, and pepper, the flavor concentrates 10 fold and you are left with slivers of robust, sweetly dense lobes that can contribute their delectableness to just about anything. In my case I used them in my Eggplant Napoleon. Originally, I had planned on making a rolantini, but time was not on my side so I came up with another way to utilize my ingredients in a more time-friendly fashion.

Eggplant Napoleon

Depending on the size of your eggplant, makes around 4 towers

1 eggplant sliced into ½ inch rounds

10 slow roasted tomatoes

1 ball of fresh part skim mozzarella-thinly sliced

basil leaves-torn

chili flakes

olive oil

salt

Slow roasted tomatoes

5 vine ripe roma tomatoes

olive oil

pinch of salt

sprinkling of pepper

Preheat oven to 250 degrees

Cut tomatoes in half and rub with a little olive oil and dust with salt and pepper. Roast for 2-4 hours or until they resemble sundried tomatoes. Sometimes I add a little oregano or fennel to them while they roast.  The tomatoes do not need to be used all at once and can keep refrigerated for a week.

Napoleon

Prepare a grill pan

Brush the eggplant rounds with olive oil and season with salt

Grill eggplant-about 4 minutes a side until grill marks appear and the flesh and skin are soft

To assemble-

Place one eggplant round as the base, 2-3 oven roasted tomatoes (depending on size), top with a slice of cheese, sprinkle some chili flakes over the cheese, follow with 2-3 more oven roasted tomatoes, basil, a grilled eggplant round, and top with a few leafs of basil.

That’s it! Supper simple and extremely flavorful, with a huge help from the tomatoes.

I have always been fond of eggplant. At times this member of the nightshade family can seem somewhat intimidating, and I am always surprised when the white crunchy flesh breaks down to a smooth moist consistency at a relatively quick pace. The purple hued orbs are bursting with phytonutrients. Eggplant contain phenolics, which are believed to have antioxidant benefits and may reduce cancer risk and improve memory. These nightshades also contain fiber, which helps satiate and lower cholesterol, and Vitamin C, which boosts the immune system and aids in the absorption of iron.

Eggplant is often seen in Western eyes as a long-time component of Italian cooking. Yet, eggplant is multifaceted, and I look forward to broadening my horizon and utilizing them in less conventional diversified dishes. For now I hope you enjoy my homage to a feisty petite emperor!

Sources

Taco, Taco Night, I Love it When, its Taco Night

Sprouted corn tortillas, seared wild grouper, vegenaise crema, salted cabbage, pico de gallo, guac, and organic broccoli sprouts

Although not the most seasonal meal for this frosty weather…I wanted to be transported by my food to a warmer “happier place”, and my fish tacos did the trick!

I used wild grouper for my protein, but any mild flaky white fish could do. I had a really thick cut of fish, so my cooking method consisted of searing and roasting. I rubbed the fish with olive oil, salt, and peppered both sides of the flesh and pan seared both sides for around 4 minutes or until browned. I then popped the fish in the oven at 375 degrees for 15 minutes or until it was white throughout and flaked. Before I popped the fish in the oven, I threw in some whole garlic cloves so I’d have some roasted garlic to stuff inside my taco as well. Once cooked, I topped the grouper with some chopped cilantro and a squeeze of lime.

To stuff my taco, I made a variety of sides:

Serves 2

Vegenaise Crema adapted from My Father's Daughter by Gwyneth Paltrow (Mindfulmayo is a mayo alternative. I used a version made by Earth Balance which is vegan and contains no soy or preservatives and is made from canola oil and contains mono and polyunsaturated fats. A delicious alternative to mayo that can be utilized in a multitude of ways.)

I mixed ¼ cup Mindfulmayo with a tablespoon of lime juice and a pinch of salt for a tangy and creamy foundation for my taco.

Pico de Gallo

½ cup cherry tomatoes diced

¼ of a red onion diced

2 tbsp cilantro finely chopped

Juice of 1 lime

Sprinkling of salt

Mix all ingredients together and allow flavors to meld for 20 minutes

Guac

1 avocado

1 tbsp cilantro coarsely chopped

1 tbsp red onion diced

juice of 1/2 a lime

Salt and pepper to taste

Score and scoop out the flesh of the avocado and mix with the rest of the ingredients. I like my guac on the chunky side so I do not mash too much.

Cabbage

1 ½ cups of green cabbage sliced

2 tbsp lime juice

Sprinkling of salt

Mix ingredients together and let sit for at least 15 minutes for a crunchy taco topper.

I also added broccoli sprouts to my taco to add a nutritive boost to this light and healthful meal. Broccoli sprouts are similar in taste to alfalfa spouts, but are a little less stringy and have more of a radishy taste. The sprouts of broccoli are extremely nutrient dense and small amounts of the phytochemical rich sprout are 10-100 times more cancer protective than larger quantities of vegetables in the same family (1). Broccoli sprouts are a great way to not only boost tacos, but also salads, soups, and sandwiches with added calcium, and vitamins A, E, and C.

For the base of my taco I used Food For Life’s sprouted corn tortillas, which I seared for a minutes a side in a hot pan. These tortillas only have 4 ingredients (sprouted corn, filtered water, sea salt, and lime) and less is usually more. Sprouted grains are more nutrient rich than your typical grain and these tortillas were low calorie (60 calories a tortilla) contained calcium, iron, protein, and fiber!

With a chilled corona light in hand and my nutrient dense and flavorful taco in the other, I was transported to the Baja coast complete with salty air and seagulls…unfortunately once I returned to reality I was greeted by iced flecked sidewalks and rats with wings.

1. Fahley J, Zhang Y, Talalay P. Broccoli sprouts: An exceptionally rich source of inducers of enzymes that protect against chemical carcinogen The National Academy of Sciences of the USA 1997; 94 (10):10267-10372

Not Your Muddah's Casserole

On my most recent venture to the Union Square Farmer’s Market, I found myself constantly fighting to focus on procuring useful ingredients. I get so distracted by the beauty and bounty of fresh produce, that I loose track of what I need to aquire for my next meal. That day was definitely one of those occasions. I arrived home with a plethora of gorgeous fresh and somewhat unique produce and I wanted to delineate a little from my normal grilled corn or zucchini and tomato salad. To step out of my comfort zone, I flipped through my handy Moosewood cookbook and found an intriguing recipe for carrot and mushroom "loaf", which was perfect since I had snagged a bunch of carrots and a bag of cremini mushrooms. I also gathered some sweet potato greens, pimento padrao peppers, and what is a trip to the summer green market without corn, tomatoes and fuzy peaches.

Moosewood calls this dish a loaf, but it is more along the lines of a casserole. The recipe called for superior breadcrumbs and for that I made my own with sprouted grain bread that I toasted and then pulsed in the food processor.

Recipe (with my augmentations): Serves 6 (freezes well and also reheats great! Who doesn’t like leftovers?)

2 cups minced onion

1 tbs. Earth Balance Spread

1 lb mushrooms, chopped

1 1/2 tsp. Salt

1 tsp basil

1 tsp thyme

1 tsp dill

4 cloves garlic, minced

1 1/2 carrots, grated (6 cups)

2 cups superb bread crumbs (made from sprouted grain bread)

1 cup grated cheddar (low fat cheese)

2 eggs, beaten

Black pepper

Black sesame seeds and chopped chives for garnish (up for interpretation)

Preheat oven to 350°

1)    Lightly spray a 9 x 13 inch baking pan with canola oil cooking spray

2)    Sauté onions in melted Earth Balance in a heated pan for about 5 minutes. Add mushrooms, salt, herbs, and garlic and sauté for 10 more minutes.

3)    In a bowl, combine carrots, breadcrumbs, cheese, eggs, and pepper. Add the sautéed mixture and combine well. Spread into the prepared pan and top with sesame seeds (or your desired choice of topping). Cover with foil.

4)    Bake for 30 minutes covered and 15 minutes uncovered.

5)    Finish with chopped chives.

This dish was very filling and tasty…it even looked a lot better than I thought it would. This could easily be a main dish or a side and keeps well. The casserole was a complete meal. It had protein from the cheese, sprouted bread, and eggs, complex carbohydrates from the bread and vegetables from the carrots and mushrooms.

Mushroom are versatile meaty little morsels and are one of the lone plant sources of Vitamin D. They also contain selenium and potassium.

I had never heard of or tried sweet potato greens and was quite intrigued when I came across them. I removed most of the stem and simply sautéed them with garlic and olive oil in order to properly taste the dark greens. They turned out to be pretty "meaty" for greens and were a heavier denser more fragrant version of kale. For the peppers, I simply seared them in a very hot pan with garlic and olive oil until they blackened slightly. Finally, since I couldn't leave the market without corn and tomatoes, I made a simple composed salad with blanched corn, heirloom tomatoes, burpless cucumber, red onion, purple peppers, radishes, basil and a spicy garlic lime dressing (garlic, lime juice, olive oil, Melinda’s hot sauce, cilantro, salt and pepper).  

Au Revior summer…you will be missed! I am hesitantly looking forward to an intense semester and the start of my Dietetic Internship at NYU…. wish me luck!

As a side note…LOOK! I found a guinea pig in Henry’s crate. 

Goodnight Irene

Irene came and went and caused most of us to hibernate in our houses for most of the weekend. To our great disappointment, a member of The Crunchy Radish had their birthday festivities put on hold due to the storm. To make the best of things, we made a birthday dinner with some goods that we loaded up on the day before at the farmers’ market.

Grilled avocado was a unique spin on the traditional avocado and tomato salad. Marinating the avocado in lemon juice and then grilling the halves with a little olive oil for two minutes a side really brought an interesting complexity to the fruit and intensified the flavor. The avocado was layered with red onion, (which was also tossed in lemon juice), heirloom and beefsteak tomatoes, olive oil, some aged balsamic, salt, and pepper.

Usually not a potato person, I couldn't help myself at the farmers’ market. These little nuggets were calling out to me to be simply roasted to the point where their skins were crisp and finished with a garlicky dressing. Potatoes are underrated and do possess some essential nutrients, particularly in their skin. Potatoes are a complex carbohydrate and are naturally low in calories. Potatoes with the skin not only have fiber, but contain B Vitamins, Vitamin C, iron, calcium and potassium.

The petite blue and fingerling potatoes were roasted with rosemary and olive oil and then mixed with a "paste" of roasted garlic, rosemary, cayenne pepper, olive oil, salt, and pepper.

The birthday boy grilled himself up a  New York Strip steak, and we toasted with some bubbly.

For dessert I was able to utilize my bounty of peaches and Italian plums and made a crisp with whole wheat flour, oatmeal, brown sugar, cinnamon, nutmeg, walnuts, currants, and some Earth Balance spread. The crisp wouldn't be complete without some organic vanilla bean ice cream.

We were able to have a pre-birthday celebration the night before at Fedora. We had a lovely meal filled with oysters, chicken liver on toast with pickled onions, sautéed chanterelles with a poached egg, and their take on a surf and turf which consisted of chicken meatballs and scallops. We finished the meal in style with a delicious ice cream sandwich-Van Leeuween ice cream sandwiched between chocolate cookies dipped in chopped peanuts!

Looking forward to continuing the birthday celebration with friends later this week at Roberta's.

Happy Birthday to the biggest Radish Head I know!

Simple Summer Supper

Heirloom lettuce salad with chickpeas, celery, local cherry tomatoes and white balsamic dressing, fresh New Jersey summer tomato sauce with yellow and red tomatoes, garlic, chili pepper, olive oil, and basil with Ezekiel Sprouted Grain Pasta, toasted sourdough with earth balance spread, diced garlic and basil. Raw cows milk Landoff cheese.

Keeping it simple is sometimes the best…especially when you have a three month pup on your hands! Please welcome the newest member of The Crunchy Radish, Henry Pepper!

Aubergine is that you?

Sauteed Broccoli rabe with slivered garlic and chili flakes

Despite the time consuming steps of this dish, eggplant rollatini provides a just reward for the patient cook. This dish might seem a little on the heavy side for summer, but the local Jersey eggplant was calling my name and I could not resist. Being a purist, I had to make my tomato sauce from scratch, but it you wanted to cut a corner or two, you could use a good quality jarred sauce.

Since the eggplant has a very high moisture content, it needs to be salted and “sit” for an hour. The eggplant should be sliced about 1/3 of an inch thick.  As the eggplant “rests", you will notice moisture collecting on the surface of the eggplant slices. After an hour, wipe the moisture and excess salt off. This process also tenderizes the flesh of the eggplant. While the eggplant “sits”, the sauce can be prepared.

Serves 4 plus leftovers (The sauce only gets better with age)

Sauce:

Olive oil

1 chopped Spanish onion

5 diced cloves of garlic

1 chopped green bell pepper

1 diced jalapeño

1 can San Marzano crushed tomatoes

1 1/2 tbsp tomato paste

1/2 tbsp oregano

2 tbsp torn fresh basil, plus additional for garnish and rolling

salt and pepper

2 medium eggplants sliced (1/3 of an inch thick)

1 thinly sliced fresh mozzarella ball

grated Parmesan cheese

Sauté the garlic and onion in a hot pan with 1 tbsp olive oil. Once slightly colored, add the green bell pepper and jalapeño and allow to cook for around 5 minutes. Add the tomato paste and deglaze the pan, scrapping up any ingredients that have started to stick. Add the San Marzano tomatoes, oregano, basil, and a pinch of salt and a grinding of pepper. Cook at a simmer for at least an hour, allowing the flavors to meld together. For a smoother and more homogeneous texture, use an immersion blender and puree the sauce. You can continue to allow the sauce to cook while you prepare the rest of the dish.

Heat up a grill or grill pan and lightly oil the eggplant. Grill the eggplant slices until they soften, but are still a little firm, about 4 minutes a side. Allow to cool slightly, just enough to be able to handle.

Preheat oven to 400

Lightly oil a roasting pan and ladle enough sauce to cover the bottom of the pan.

To make the rolling a little easier, create little stations with each ingredient. Lay the eggplant flat and pour about a tablespoon of sauce on one third of the eggplant. Top it with a slice of mozzarella, some basil leaves and roll the eggplant into a parcel. Place all the eggplant rolls into the pan, spoon a little additional sauce over each one and finish with some grated parmesan cheese. Bake the rollies for about 10 minutes, or until the cheese is completely melted.

Serve with additional sauce, some freshly torn basil and a little dusting of parmesan cheese.

The eggplant rollatini can be viewed as a healthful version of eggplant parmesan. The elimination of breading and pan frying creates a more low fat dish and by creating parcels with the eggplant, you are bolstering a single eggplant slice instead of having to layer upon layer fried eggplant, cheese, and sauce.

Not only does this dish provide the diner with the benefits of lycopene  that comes from the tomato sauce, but also eggplants have anthocyanins, which generate its purple hue. Anthocyanins reduce the risk for cancer, aid with memory and urinary track health as well as providing anti-aging benefits. Eggplants are an antioxidant and contain fiber and potassium (Bananas are not the only food to posses this nutrient). Potassium is an essential mineral and helps with fluid balance and the maintenance of blood pressure as well as muscle functionality.

A simple sauté of peppery, bittery broccoli rabe with slivered garlic and chili flakes offered an excellent crunch along side the rollatini. 

Eggplant is at its peak from August to October, so enjoy this purple parcel while it is at its best!

Check back soon for the ultimate hiking sandwich! 

Here Fishy Fishy

Blistered Shishito Peppers with Sea Salt

Pan Seared Black Cod with Jersey Ugly Tomatoes, Corn, and Basil

This was certainly not your typical "run of the mill" fish dinner. Our friendly fishmonger generously supplied us with some incredible silky, smooth black cod and not one but two types of caviar! This was an exceptional and special meal and we deeply appreciated having “friends with benefits."

Black cod is an extremely buttery, smooth fish that tastes rich and luxurious. The fish was salt and peppered and pan seared in a little canola oil for about 4 minutes a side. Still on my summer tomato and corn kick, Jersey tomatoes were stewed slightly with corn kernels, onion, garlic and jalapeño. By cooking the tomatoes slightly, a light summery sauce developed that really complimented the velvety texture of the fish. While eating the black cod, I had a few moments when I was convinced that the fish must have been pouched in butter because it was so incredibly rich and decadent. Black cod, which is not actually part of the cod family, is Sablefish. It is an excellent source of omega-3’s and has a comparable amount of omegas to wild salmon.

To accompany the black cod, I blistered (pan seared over high heat with canola oil), shishito peppers and topped them with sea salt. Shishito peppers are Japanese peppers that vary in heat intensity; some are as mild as a green bell pepper and some are as spicy as a hot jalapeño. They are fun to eat because you never know how hot your pepper is going to be! These little peppers are very easy to cook and serve as a great veggie snack, side, or appetizer. Peppers also contain photochemicals that have anti-inflammatory benefits.

Much has been said and re-said about the benefits of fish but, in case you need a refresher, here is the low down on the beneficial attributes of these finned critters:

• Omega-3 fatty acids are present in fatty fish such as black cod, salmon, mackerel, tuna, sardines, and in walnuts, flaxseed, canola, and soybean oil. Your body needs Omega 3's to properly function and the only way to get them is from eating foods that contain Omega 3's or from supplements. Additionally, omega-3's aid in cognitive function, elevate mood by increasing dopamine and serotonin, lower blood pressure, reduce risk for heart attack, slow the development of plaque buildup in the arteries, and reduce triglycerides
• Fish have varying amounts of iron, calcium, zinc, and magnesium which are beneficial for healthy red blood cells, bone and heart health, immune function, and bodily functions
• Serves as a lean protein
• Low in calories (steaming, broiling, baking, and grilling are the most low fat forms of preparation)

GO FISH!

Easy Peasy Pesto

Buckwheat pasta with spinach basil pesto, oven roasted tomatoes, broccoli and peas

Gazpacho

After consulting with the family chef about proper tomato usage for this summery soup, San Marzano puree was used over fresh tomatoes or tomato juice. Unless the tomatoes are extremely ripe, high quality canned is recommended. At first, I felt like I was cheating, since this soup was intended to encapsulate summer, but once chilled, the gazpacho was the pure essence of tomatoey, cucumbery, and garlicky peppery goodness.

Besides swapping the tomato juice for canned, I relied on my trusty Moosewood Cookbook for guidance for the Gazpacho. A cucumber, red bell pepper, small yellow onion, garlic, parsley, scallions, lemon and lime juice, basil, cumin, and cayenne pepper were gently pureed with the tomatoes, white vinegar, olive oil, salt and pepper and chilled.

For a spin on another summery favorite, I pulverized a box of organic spinach, basil, parsley, four garlic cloves, two tablespoons toasted walnuts and a little drizzling of olive oil to create a pesto. I found that spinach has a high level of water content, so you really only need a little olive oil to meld the sauce together. I mixed in parmesan cheese, salt and pepper to finish. To bolster up the buckwheat pasta, I added roasted cherry tomatoes and organic broccoli and peas (both frozen). The cherry tomatoes were oven roasted with oregano, basil, canola oil, garlic and onion powder, salt and pepper. This created a nice slightly charred and sweet tomato that burst with flavor.

The buckwheat pasta not only had a lovely hue, but also added a nutty quality and provided added fiber. The pasta was also loaded with vegetables from the spinach; which is packed with folate, beta-carotene, vitamin K, fiber, magnesium and calcium, the broccoli; which also has beta-carotene, fiber and calcium, along with iron and vitamins A, C and D, and peas, which are a good source of protein. Walnuts provided omega-3 and antioxidants.

This was a lovely summery meal that left plenty of leftovers…. too bad my fridge is broken.

Who Needs Bologna?

Toasted multigrain bread with Dijon mustard, McClure’s spicy pickles, hard boiled eggs, hummus, red onion, and tomatoes. 

Rustic and Spicy Balls

Spicy Turkey Balls

Food has the ability to transcend time and emotion. Certain meals, smells, and tastes can transport you and provide comfort. From the perspective of a nutritionist to be, having an emotional relationship with food and using it as a crutch is obviously a hazard, but for someone who loves to cook and enjoys food and sharing the eating experience, certain meals become staples in our repertoire for more reasons than great taste. 

This is my go to recipe that is simple and comforting. By using ground white meat turkey instead of beef, veal, and/or pork, you create a leaner dish with a great deal less saturated fat. To insure moistness and flavor, I mixed the ground turkey meat with diced Bilinski’s all natural mild Italian, casing free, chicken sausage. The blend creates a nice texture to the meatball and adds a great flavor and a little fat.

Here is my recipe for a spicy and healthful version of turkey balls!

6 servings

2 tbsp canola oil

1 1/2 lb lean all natural hormone-free ground white meat turkey

1 package diced Bilinski’s all natural chicken sausage

2 1/4 cups chopped Spanish onions

1 head of garlic, diced

1 egg, beaten  

1 tbsp fennel seed

1 tbsp dried oregano

1 tbsp dried thyme

1 1/2 tsp cayenne pepper

1 1/2 tbsp of tomato paste

1 green bell pepper, diced

2 28 oz cans crushed San Marzano tomatoes

1/4 cup red wine

16 oz thinly sliced baby bella mushrooms

salt and pepper

1 cup torn fresh basil

Toast fennel seeds, oregano, thyme and cayenne pepper in a nonstick pan. Remove from heat once you can smell the spices.

Mix diced sausages, turkey meat, egg, 3/4 cup of onion and 3 tablespoon of garlic in a metal bowl. Add 1/2 of the toasted spices, salt and pepper.

Form turkey balls to your size preference.

Heat a cast iron pan with 1 tbsp of canola oil and add the balls. Cook the balls until the outside has a nice brown color, but the meat is not completely cooked through, about 5 minutes.

Remove the meat.

Add the rest of the canola oil, onion and garlic and deglaze the pan. Add the peppers. Once the garlic, onion, and pepper have softened, add the tomato paste and the remaining toasted spices. Once the paste has caramelized, add the red wine and let it reduce.

Add the two cans of tomatoes.

Bring the sauce to a boil and then down to a simmer.

Remove the sauce from the heat and blend using an emulsion blender. Blend the sauce until smooth.

Return the sauce to the heat and bring back to a simmer. 

Add the balls back into the sauce, 1/2 the basil and allow the sauce to cook for at least an hour.

10 minutes before serving add the mushrooms. 

Serve over your favorite whole-wheat pasta or vegetables and garish with freshly grated parmesan cheese, torn basil leaves and chili flakes.

For a spin on leftovers, I added the “aged” and more flavorful sauce and balls over steamed strips of kale. 

Little Baby Lettuce Head

Chickpea vindaloo dusted Rainbow Trout over sauteed spinach and blistered cherry tomatoes with fresh tarragon

Chickpea flour, which is stone ground chickpeas, is a great alternative to regular flour especially for someone who is gluten intolerant. The flour added a nice rich and nutty quality which created a lovely crusty layer when dusted over the trout. It also added fiber and protein to this simple fish. 

Fra Diavolo and Lycopene!

Succulent, spicy and simple, this shrimp dish is composed of caramelized onions, garlic, serrano pepper, toasted cayenne and oregano, caramelized tomato paste, North Fork Pinot Blanc, San Marzano tomatoes and jumbo shrimp

Toasting the spices releases the essential flavors and natural oils.

San Marzano tomatoes are extremely flavorful, juicy and delicious and the only type of canned tomato to consider when making a sauce.

The canned tomatoes in this recipe not only offer incredible flavor, but tomatoes contain a very functional component, lycopene. Lycopene is a photochemical, which means it is a substance in the plant that acts as a natural defense and helps reduce risk of diseases. Lycopene preserves bone health, reduces the risk of prostate cancer and heart disease. Lycopene is more readily available when cooked and eaten with fat, such as olive oil. Tomato based sauces that are made with vegetable oil and/or have the addition of a little cheese are an excellent way to ensure your consumption of lycopene.

These meaty shrimp were extremely simple to make, but are high is cholesterol, so should be eaten in moderation. There are benefits to eating these pink crustaceans; they are a good source of protein, are low in saturated fat and contain iron, niacin, zinc, phosphorous, selenium and vitamin B12. 

So throw some shrimp......in the tomato sauce!