Recipes for the 7-Day Med Menu
Recipes Courtesy of
The
Oldways Table
By K. Dun Gifford and Sara Baer-Sinnott
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MONDAY NIGHT DINNER
Recipe by Robin Kline, MS, RD
This clever soup uses the asparagus spears for full flavor and saves the pretty tips for a salad or garnish. The lemon, spinach and asparagus announce “Spring is here!” Serve this beautiful jade soup for dinner with crusty French bread.
Serves 2
Ingredients
1½ pounds asparagus, trimmed and peeled
1 tablespoon butter
1 medium onion, chopped
¼ cup long-grain rice
1 teaspoon fresh thyme leaves
¼ teaspoon freshly ground black pepper
3 cups chicken broth
¼ cup freshly squeezed lemon juice
4 ounces baby spinach leaves, trimmed and torn
½ cup freshly grated pecorino Romano cheese
Preparations:
Break off asparagus tips and reserve for another use; chop the
rest of spears into 1-inch pieces.
In a large saucepan over low heat, melt the butter. Add the
onion and asparagus and sauté over medium heat until the
onion is translucent and the vegetables soft, about 5 minutes.
Stir in rice, thyme, and pepper. Add the broth and bring to a
boil; cover and lower the heat to a simmer. Simmer until the
rice is tender, about 12 minutes.
Remove from heat and puree soup using an immersion
blender or remove to a food processor.
Reheat the soup and stir in the lemon juice and spinach. Stir
in the cheese, cover, and let rest for 2 to 3 minutes. Taste and
adjust for salt. Serve hot.
Per Serving: Calories: 272, Protein: 19 grams, Fat: 14 grams, Saturated Fat: 9 grams, Carbohydrates: 21 grams, Fiber: 5 grams, Sodium: 1470 mg
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TUESDAY LUNCH
Recipe by Mike Orlando
Grano (Italian for “grain”) is polished durum wheat, which has a nutty flavor. Mike Orlando is the chairman of Sunnyland Mills, a seller of whole grains. His father, Carl, is 100 percent Sicilian and is very much into food. He took one of Mike’s recipes and added his own flair and Italian style to create a soup “like my mother used to make.” It harkens back to the simplicity and wholesomeness of the old days in the Sicilian countryside where Mike’s grandparents grew up. Va bene!
Serves 4
Ingredients
2 tablespoons extra virgin olive oil, plus more to drizzle on finished soup
1/3 cup onion, chopped
1/3 cup red or green bell pepper, chopped
2 cloves garlic, minced
6 cups water
1/3 cup carrots, diced
1 cup brown lentils
1/3 cup grano
1 (4-ounce) can unseasoned tomato sauce
Sea salt and freshly ground black pepper
1/2 cup small shell uncooked macaroni (optional)
Freshly grated Parmesan cheese
Preparations
Heat the oil in a large saucepan over medium heat. Add the
onion, bell pepper, and garlic and sauté for 5 to 10 minutes,
until tender.
Add water, carrots, lentils, and grano and cook over medium
heat for 30 minutes, or until tender. Add the tomato sauce and
salt and pepper.
Add the macaroni in the last 6 minutes. Sprinkle Parmesan
cheese and drizzle with olive oil for each serving.
Per Serving: Calories: 530, Protein: 21 grams, Fat: 10 grams, Saturated Fat: 2 grams, Carbohydrates: 90 grams, Fiber: 24 grams, Sodium: 183 mg
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TUESDAY NIGHT DINNER
Parmesan and Romano Stuffed Artichokes
Recipe by chef Steve Petusevsky
This simple recipe is a great way to introduce novices to the splendors of artichokes. Serves 2
Ingredients
2 trimmed and cooked artichokes
1⁄2 cup unseasoned dried bread crumbs
1/4 cup freshly grated Parmesan cheese
1 tablespoon freshly grated Romano cheese
1 teaspoon dried oregano
1 clove garlic, minced
1 tablespoon melted butter
1 tablespoon extra virgin olive oil
5 basil leaves, minced
Freshly ground black pepper
Preparations
Preheat the oven to 350°F. Place the artichokes upright in a
nonreactive baking pan just large enough to hold them.
Gently open up leaves, loosening them far enough to stuff.
Combine the bread crumbs, Parmesan cheese, Romano
cheese, oregano, garlic, butter, olive oil, basil, and pepper to
taste in a small bowl.With a spoon, place this stuffing between
the layers of
artichoke leaves. Use half the stuffing for each artichoke.
Bake, uncovered, for 20 minutes until golden brown and
warm inside. Serve hot.
Per Serving: Calories: 390, Protein: 16 grams, Fat: 22 grams, Saturated Fat: 10 grams, Carbohydrates: 35 grams, Fiber: 12 grams, Sodium: 670 mg
Mashed Potatoes with Kale and Olive Oil
Recipe by Steve Petusevsky
This is wonderful as a side dish or it can be stuffed into eggplant slices, peppers, or zucchini shells. Be sure to wash the kale leaves well as they can be gritty. You can substitute Swiss chard or spinach, if you prefer. If you are using either, 3 cups will substitute for 1 bunch trimmed kale. Be sure to trim the ends of the stems. Serves 4
Ingredients
3 pounds all-purpose potatoes, peeled and cut into large chunks
Water
Sea salt
4 tablespoons extra virgin olive oil
4 cloves garlic, minced
1 bunch kale, large stems stripped and discarded, leaves chopped
½ cup warm milk or light cream
Freshly ground black pepper
5 scallions, white and tender green parts, chopped
¼ cup freshly grated Parmesan cheese, for garnish (optional)
Preparations
Put the potatoes in a large pot and cover with water. Add a pinch of salt. Bring the water to a boil and continue boiling for 20 minutes, or until the potatoes are tender. Drain and place in a large bowl.
Heat 2 tablespoons oil in a large sauté pan or skillet over medium heat. Add the garlic and chopped kale and sauté for 4 minutes, until softened. Add the sautéed kale to the bowl with the potatoes.
Mash the potatoes and kale together with a potato masher or fork. Slowly add the warm milk and combine. Season with salt and pepper; mix just until creamy with a few chunks.
Place the potatoes in a serving bowl. Make a well in the center and pour the remaining 2 tablespoons of olive oil over the top. Sprinkle with scallions and Parmesan cheese. Serve immediately.
Per Serving: Calories: 530, Protein: 21 grams, Fat: 10 grams, Saturated Fat: 2 grams, Carbohydrates: 90 grams, Fiber: 24 grams, Sodium: 183 mg
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WEDNESDAY LUNCH
Fresh Fava Bean Soup (Potage Aux Feves Fraiche)
Recipe by K. Dun Gifford
I have tried this recipe over and over, using fava beans, peas, lima beans and edamame beans. Every time it produces an essence of the pea or bean itself, made silky by the butter. After a while I figured out that “some butter” meant less butter was better than more butter, and that sweet (or unsalted) butter gave a silkier result than salted butter. It’s a nice presentation to float a pat of butter about half an inch thick on the soup at serving, but it’s even better to make butterballs with small wooden paddles and float them in the soup. Serves 4
Ingredients
1 pound fava beans or broad beans, freshly hulled
4 ounces lean bacon, chopped
1 sprig savor
8 cups water
4 tablespoons butter
1 cup toasted croutons
Preparations
Please the fava beans, bacon, savory, and water in a large pot. Bring to a boil, decrease the heat to low, and cook for about 1 hour, or until the beans are al dente. Strain through a fine-mesh sieve. Divide the soup between 4 soup bowls and garnish each with 1 tablespoon butter and ¼ cup croutons. Serve immediately.
Per Serving: Calories: 195, Protein: 4 grams, Fat: 13 grams, Saturated Fat: 8 grams, Carbohydrates: 15 grams, Fiber: 3 grams, Sodium: 207 mg
Recipe by Ellen Ecker Ogden
This main-dish salad combines flavors and textures that can easily be adapted depending on the season. While this recipe calls for arugula and vine-ripened tomatoes, which are at their peak in the summer, it is equally delicious in the fall or winter substituting kale and pine nuts. The key is the rice and lentil foundation, which gives it substance and absorbs the dressing to keep the whole dish moist and savory. Excellent for a picnic or potluck, it is ideally made early in the day and left to marinate until lunch or dinner. Serves 6
Ingredients
1 cup vegetable or chicken stock
1 cup brown rice or wild rice blend
1 cup dry French green lentils
½ cup extra virgin olive oil
¼ cup freshly squeezed lemon juice
¼ cup red wine vinegar
2 garlic cloves, minced and mashed
6 scallions, coarsely chopped
2 cups halved cherry tomatoes or diced regular tomatoes
2 cups coarsely chopped fresh arugula
1 cup crumbled goat or sheep feta cheese
Preparations
Combine 1 cup water and the stock in a saucepan over high heat and bring to a boil. Add the rice, cover, and simmer over medium heat until all the liquid has been absorbed, about 30 minutes.
Meanwhile, place lentils in a saucepan over medium heat and cover with 1½ cups water. Simmer until just tender, about 15 minutes. Drain and let cool. In a large salad bowl, combine the cooked rice and lentils.
Prepare a vinaigrette by whisking together the olive oil, lemon juice, vinegar and garlic in a small bowl. Pour the dressing over the lentils and rice. Add the chopped scallions and cherry tomatoes. Place in the refrigerator and chill for at least 2 hours. Just before serving, add the chopped arugula and crumbled feta cheese.
Per Serving: Calories: 492, Protein: 19 grams, Fat: 27 grams, Saturated Fat: 8 grams, Carbohydrates: 46 grams, Fiber: 13 grams, Sodium: 195 mg
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WEDNESDAY DINNER
Recipe by Renzo and Margherita Rizzo
As with the traditional cuisine from Puglia, vegetables appear in most of the family’s recipes, and their trick is to prepare them in ways that appeal to young children
Ingredients
2 cloves garlic
3 tablespoons high-quality extra virgin olive oil
2 medium zucchini (about 1 pound), thinly sliced and quartered
1 large egg
2 tablespoons grated Parmigiano Regganio
2 tablespoons milk, plus more as needed
1/4 pound prosciutto di Parma (speck or ham can be used instead)
1 teaspoon butter
Preparations
In a large skillet, simmer the garlic in the olive oil (keep the garlic whole, don’t slice it—the taste is going to be lighter). When the garlic begins to turn golden, add the zucchini. Cover the skillet and let it simmer until the zucchini are soft but still retaining some crispness and shape. The time depends on the size of the zucchini and the slices you made, so you’ll have to watch it.
While the zucchini cooks, mix the egg in a small bowl with the Parmigiano and milk until it is well blended (more so than you would do for scrambled egg).
Next, prepare a crispy prosciutto. Melt the butter in a large skillet over medium heat, add the proscuitto, and cook, turning for about 5 minutes, until crisp. Bring 6 cups of salted water to a boil in a large pot. Add the spaghetti and cook until al dente (cook 1 to 2 minutes less than what the package recommends). Drain and return to the pan in which it cooked.
At this point, pour the egg mixture on the pasta in its pan (but not on the heat), and stir till the egg starts to set (the pasta and egg must remain moist). Pour the pasta and egg mixture into the skillet with the zucchini. Add the crispy prosciutto on top and mix lightly so that the ingredients blend and the pasta absorbs some of the accompaniments and becomes tastier. If need be, add a drop of milk to make the sauce more fluid. Serve quite hot.
Per Serving: Calories: 376, Protein: 16 grams, Fat: 14 grams, Saturated Fat: 3 grams, Carbohydrates: 48 grams, Fiber: 3 grams, Sodium: 56 mg
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SUNDAY BREAKFAST
Recipe by K. Dun Gifford
Clementines, pink grapefruit, and other citrus can be substituted for any of the three basic fruits, or added to them. For serving the salad, choose either a salad bowl or a soup bowl. Large scallop shells are available in gourmet stores, and they too make for a good service. Another attractive option is ceramic bowls shaped as citrus, a half grapefruit, for example. A fresh flower on the side of the bowl adds a festive touch. If the fruit is covered and chilled in the refrigerator until just before serving it maintains its fresh appearance and textures. Serves 8
Ingredients
3 oranges, peeled, seeded and divided into segments
3 grapefruit, peeled, seeded, and divided into segments
3 tangerines, peeled, seeded, and divided into segments
Dressing (recipes follow)
Place the sections in a small, shallow bowl, and move them around so they look arranged and not just dumped in the bowl.
Serve with any of the dressings in the following section poured over as indicated.
Variations: Add other fruits, among them sliced bananas, cubed cantaloupe, sliced strawberries, seedless grapes cut in half, sliced peaches, sliced plums (red or black), pitted cherries (red or yellow), chunks of pineapple, and diced apple if a crunch is desired. Other classic options include mint leaves, watercress, dill, slivered nuts, cubed dates and shaved coconut.
Thoughts for Dressings
Here are some of these variations added to the olive oil/lemon base. The oil choice need not be limited to olive oil; walnut oil, for example, adds a terrific nutty flavor to the citrus, and other oils do too, such as avocado and macadamia nut oil. The trick is to figure out whether the citrus is sweet or tart, and then to use oil that contrasts with it.
Add ¼ cup freshly squeezed orange juice, 2 teaspoons sugar, and ½ teaspoon sea salt.
Add 3 tablespoons sherry, brandy or ouzo; ½ teaspoon sea salt, and ¼ teaspoon cracked pepper
Add two pinches of dry powdered mustard. It adds a nice bite, which contrasts well with the sweetness.
Add 1 tablespoon of finely grated zest from an orange or lemon.
Add 2 tablespoons of either a sweet liqueur (orange or cherry, for example) or something a bit more adventurous (ouzo, rum, limoncello).
Per Serving (With basic dressing of olive oil and lemon juice): Calories: 163, Protein: 1 grams, Fat: 14 grams, Saturated Fat: 2 grams, Carbohydrates: 11 grams, Fiber: 2 grams, Sodium: 0 mg
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SUNDAY LUNCH
Skewers of Marinated Crete Spring Lamb with Artichokes and Lemons
Recipe by Jesse Cool and Deanna Bayless
This dish is simple and elegant, whether you use the fresh lamb of spring or you’re grilling in the backyard on a hot summer evening. Be sure to marinate the lamb for at least 45 minutes, but the longer the lamb is marinated, the more tender and flavorful it will be. Serve over garlicky mashed potatoes. Serves 6
Ingredients
2 pounds boneless lamb, cut into 1-inch chunks
1 head garlic, 4 cloves finely chopped
1 bunch fresh mint, coarsely chopped
1 bunch fresh parsley, coarsely chopped
½ cup extra virgin olive oil
Freshly ground black pepper
Chopped zest of 1 lemon
2 lemons, thinly sliced
2 baby artichokes, cut into quarters
Sea salt
Preparations
Combine the lamb, chopped garlic, mint, parsley, olive oil, pepper, and lemon zest in a shallow bowl. Mix well. Let marinate for at least 45 minutes, or up to 8 hours, in the refrigerator.
Prepare a fire in a grill. Soak bamboo skewers in water for at least 30 minutes.
Leaving at least 1 inch on each end of the skewer free, alternate pieces of lamb, sliced lemon, and artichoke onto each skewer. Lightly season with salt.
Grill over medium-high heat until lamb is medium rare (about 4 minutes each side). Cut the remaining lemon (the one used for the zest) in half and squeeze juice over each skewer. Serve immediately.
Per Serving: Calories: 386, Protein: 32 grams, Fat: 26 grams, Saturated Fat: 6 grams, Carbohydrates: 5 grams, Fiber: 2 grams, Sodium: 163 mg