Italian Sandwich

I recently had an Italian sandwich that I just have to share with you. You can play with it, change ingredients in and out. Try something totally new and then experiment with the results by testing it out on your friends. They'll love it.

Start with good Italian bread or rolls. My suggestion here is to use a crusty roll with Kalamata olives in it. Then spread fresh, soft cheese, preferably chêvre or fresh mozzarella. Add a layer of baby spinach, then sun dried tomatoes or sun dried tomato paste, and finally a couple of thin slices of prociutto.

I think you could easily go meatless by adding a few slices of cucumber and possibly some alfalfa sprouts, onions or other veggies.

This sandwich is delicious with a simple salad of mixed greens. Top the greens with red onions, Kalamata olives, diced tomatoes, feta cheese and balsamic vinegar.

Oils for Colds

My husband's been sick with a cold for a week now. It's surprising because he's rarely ever sick. Even when one of us catches something, which is also rare, he doesn't get it. But this time he got blasted. Being completely run down is most likely the culprit in his case.

I thought I'd give you some cold remedies we're using.

Eucalytus Oil - Rub a few drops on the chest, like mom used to do with Vicks. This will help break up the congestion in the chest and open up the nasal passages.

Teas - An abundance of liquid is the best thing to wash the germs away, but with teas (using the term to apply to herbs as well) you have the added benefits of healing plants. Here are a few kinds of teas that can help:
      +Lemon & Honey. Squeeze 3+ tablespoons lemon into a mug. Add the same amount of honey, or to taste. Both are excellent for colds and this tea FEELS so good on the throat.
      +Ginger tea. Great for colds, sinus and stomach.
      +Rooibos. A bark rather than a tea, but full of antioxidants. Vary it up by adding lemon and honey.

Steaming Tincture - Use one drop of each of the following oils in a hot bath or in a cold water vaporizer.
      +Thyme
      +Tea Tree
      +Eucalyptus
      +Lemon

Of course there are many other cold remedies using essential oils. Aromatherapy is a fascinating study. "The Complete Book of Essential Oils & Aromatherapy" is one of the resources I have on hand at home.

Old-Fashioned Scones

It's a cool and rainy Saturday. Seems like a good day for baking. Following is a delicious, versatile recipe for scones. They're easy to mix up, then pop in the oven, or save for the next morning. They'll keep in the refrigerator overnight. Or bake them, but take them out of the oven 5-10 minutes early and freeze. Then remove, thaw and bake 5-10 minutes when you're ready to serve them.

Old-Fashioned Scones
The Laurel's Kitchen Bread Book pg. 325

2 C Whole Wheat (or Kamut) pastry flour
1 tsp Baking Soda
1 tsp Cream of Tartar*
1/2 tsp Salt
1 or 2 Tbsp Brown Sugar or Honey
2 Tbsp cold Butter
1 Cup plus 2 Tbsp Buttermilk at room temperature
1/2 C Currants (or other fruit, dry or fresh)

*If you don't have cream of tartar, use 1/2 tsp baking soda and 1 1/2 Tsp baking powder

Preheat oven to 375 degrees F. Dust a cookie sheet with flour.

Sift flour, soda, cream of tartar, salt and sugar (if you use honey instead, stir it thoroughly into the buttermilk). Grate the cold butter into the mixture and blend with a pastry cutter or with your fingertips until the mixture is like oatmeal flakes. Stir in the buttermilk and currants, and mix gently and quickly, until barely blended together. Immediately turn out onto the floured cookie sheet and pat into a circle about 3/4 inch think, 8 or 9 inches across. Cut the circle into wedges, 4 or 6 as you see fit, and place immediately in the hot oven..

Bake about 20 minutes. Serve at once.

Bacalao-Fish (or Chicken) Soup

It's damp and cold outside today and if I had the time or the ingredients on hand, the following is the recipe I'd fix tonight. It has rich Mediterranean flavors (it's actually a Puerto Rican recipe). It's full of nutrients and is so delicious even children will clamor for more. No kidding, mine have.

Bacalao
"Eating Well" October 2007 page 83

Tip: Opt for firmer hook-and-line-caught haddock or U.S. farm-raised tilapia. Pacific cod also works, but will be more flakey.




2 Tbsp extra-virgin Olive Oil
1 medium Onion, chopped
4 cloves Garlic, minced
1 lb flaky white fish, cut into 1 1/2 inch pieces
1 14-oz can diced tomatoes
1 Anaheim or Poblano chili pepper, chopped
1/4 cup packed, chopped fresh Cilantro
2 Tbsp sliced pimento-stuffed Olives
1 Tbsp Capers, rinsed
1 tsp dried Oregano
1/2 tsp Salt
1/2 cup Water, as needed
1 Avacado, chopped (optional)

Heat oil in a large high-sided skillet or Dutch oven over medium heat. Add onion and cook, stirring occasionally, until softened, about 2 minutes. Add garlic and cook, stirring, for one minute. Add fish, tomatoes and their juices, chile pepper, cilantro, olives, capers, oregano and salt; stir to combine. Add up to 1/2 cup water if the mixture seems dry. Cover and simmer for 20 minutes. Remove from the heat. Serve warm or at room temperature, garnished with avocado.

Makes 4 servings, about 1 cup each.

A Chili Cast Party

We're hosting the cast party for Columbia Heights High School's Little Shop of Horrors tomorrow night. I must be crazy knowing how late they'll probably be here. But it should be fun. Now to plan the menu.

It's been cool this week so I'm going to fix a large pot of chili, my own recipe. I'll make two batches because at least one or two of the cast are vegetarian and the rest are meat-eaters. I normally make a three-bean chili without meat, but it's delicious either way. Of course we can't forget the peppers to add a little kick and a punch of nutrients.

Beans carry their own weight when it comes to nutrition. High in fiber, low in fat, chocked full of B vitamins and Iron, beans offer lasting energy and help reduce cholesterol.

Add some peppers to spice it up and you have a heavy-weight champion in the arena of health. Peppers contain two times more Vitamins E and C than citrus fruit. They offer Beta-Carotene, Potassium and Folic Acid. The Capsaicin which comes from their vibrant color and heat boosts metabolism. It also reduces cholestrol absorption and increases fat metabolism. Just think--a weight-loss program in themselves!

The students may not need to be concerned with their weight, but it's a great benefit for those of us over 40. So here's my simple, health-boosting recipe. Try it or create your own.

Three Bean Chili

1 lb dry Beans (combination of Pinto, Black and Red or Kidney beans)
1 12-oz can chopped or stewed Tomatoes
1 Tbsp Sea Salt, or to taste
1 Tbsp Chili Powder, or to taste
1+ tsp ground Cumin, or to taste
chopped Jalepeno, Serrano or Green peppers to taste
Can add crushed red pepper for more kick

Toppings:
chopped Green Chili's
chopped Jalapeno or Serrano peppers
chopped Onions
shredded Cheddar Cheese
Sour Cream
Tabasco Sauce
Saltine Crackers
Fritos brand chips

Place all ingredients from the top list in a crock pot with water to cover--about 3-4 inches above the beans. Let this cook all day. Add water if necessary. Stir and serve, allowing guests to choose their own toppings.

Tahini Fish

"Fish is the health food par excellence. When Dr. Weston Price traveled throughout the world, studying traditional peoples on native diets, he discovered that those who ate seafood had the best health. . . " Nourishing Traditions by Sally Fallon.

Fish is best taken from the deep sea since that will avoid contaminants that shoreline fish will have. Salmon, Tuna, Swordfish, Sole and Flounder from clean waters are some of the best. Avoid bottom feeders, which are the garbage disposals of the water.

The following recipe includes vibrant Mediterranean flavors. Rich Tahini, from sesame seeds, the sunny citrus kick of lemon juice, and the health benefits of fish and onion. I think you'll love this and it's not hard to make. I'm going to make it tonight!

Baked Fish with Tahini
Samak bil-Tahineh
"Lebanese Cuisine" by Anissa Helou


about 2 lbs White Fish fillets or steaks
Salt
3/4 cup plus 2 Tbsp Tahini (buy in local natural food store)
1 1/2 cups Water
juice of 2 1/2 Lemons, or to taste
Vegetable Oil for frying
3 large Onions, thinly sliced
1 Tbsp Pomegranate seeds for garnish (optional)

Rinse the fish pieces in cold water, pat dry with paper towels and rub lightly with salt. Set aside for half an hour to soak up the salt.

In the meantime pour the tahini into a mixing bowl and gradually stir in the water and lemon juice, alternately, until you have a pale creamy liquid. The tahini will first thicken to a puree-like consistency before it starts to dilute again. If you use less lemon juice, make up for the reduction in liquid by adding more water. The sauce should be quite runny, like a thin, creamy soup.

Preheat oven to 425 degrees F.

Take a large non-stick frying pan, pour in oil to a depth of 1/2 inch and place over medium heat. When the oil is hot, fry the fish pieces for 1 minute on each side to seal. Remove fish with a slotted spoon and put on a plate for later use.

Fry the sliced onion in the same oil as the fish until golden. Remove with a slotted spoon and drop the onion into the tahini sauce. Add salt to taste, mix well together and pour into a deep baking dish. Arrange the fish in the tahini and onion sauce, turning it to coat evenly, and bake in the preheated oven for 30 minutes or until the sauce has thickened and is bubbling all over. Serve tepid or at room temperature, garnished with a few pomegranate seeds.

    My note: You're going to want to eat this hot, and it would be good, but it really is great at room temperature or cold. This is great for leftovers or lunch the next day.

Rejuvenate

Spring is a time for cleansing and rejuvenating. It's a time to come out of the dark, sleepyness of winter and get moving again. Like the plants we come back to life. We naturally crave fresh baby vegetables and sour juices that get the blood flowing and cleanse our bodies at the same time.

How about having a salad as the main dish tonight? Try a large bowl of fresh baby greens like baby spinach, arugula, or an assortment already mixed called Mesclun. Top it with some Alfalfa Sprouts, freshly squeezed Lemon Juice and Olive Oil.

Served with a small portion of Pasta and you have a perfect and quick Spring meal.

For the pasta I suggest Angel Hair as it cooks quickly. Top the pasta with Olive Oil, grated Parmesan and fresh or pickled vegetables such as sliced red peppers, sugar snap peas, canned artichoke hearts, capers, sun-dried tomatoes. You could add some tuna or sardines for protein and Omegas.

What do you feel like eating this Spring? Is it light and fresh? Share a recipe with us in the comments and feel free to add your website or blog address.