Category Archives: heathy diet

Tortino con gli Asparagi – Asparagus Flan

Ingredients:

  • 1 LB  Asparagus (fresh)
  • 2  Eggs
  • .5 C   Milk (whole or 2% – use high quality milk as it is a key ingredient)
  • 2 TB  Lucini Organic Stravvechio Parmigiano Reggiano
  • 2 TB  Lucini Extra Virgin Olive Oil (plus enough to oil your small pan)
  • Salt (to taste)
  • Nutmeg (just a pinch)
  • Breadcrumbs to line the pan

Preparation:

Wash the asparagus spears and trim away the fibrous white section at the bottom with a peeler, then boil in lightly salted water for about 10 minutes, or until they soften but retain some crispness. Remove them to a plate, and, as soon as they’re cool enough to handle cut them into inch-long lengths, setting the tips aside.

Preheat your oven to 375.  Liberally oil a small pan and then coat the insides with the breadcrumbs.

Beat the milk, eggs, nutmeg, oil and grated cheese in a bowl. Pour the mixture into the pan and add the asparagus stalks (they’ll float).  Bake the mixture for about 10 minutes, then add the tips, sprinkling them over the top, and bake for another 20 minutes, or until it has firmed up throughout.  Cool in the pan and then serve warm.

Mustard

Ingredients:

  • 4 TB  Mustard Seed
  • .25 C  Lucini Pinot Grigio Vinegar
  • .25 C  White Wine
  • .5 tsp  Salt
  • 1 TB   Shallots (optional)
  • 2         Allspice Berries (optional)

Preparation:

Combine all of the ingredients, making sure the solids are submerged in the liquids.  Allow to marinate overnight.

Blend well.  Ready to serve.

Cauliflower & Broccoli Pasta

Adapted from Chez Panisse Vegetables

Ingredients:

Preparation:

Boil a large pot of salted water.   Saute the cauliflower and broccoli in olive oil in a large saute pan.  When the cauliflower begins to soften, season with salt and pepper and add the onion.   Saute over medium high heat until the vegetables are brown and tender.   The cauliflower and broccoli should still be slightly crunchy and should not look steamed.  Add the garlic and rosemary and remove from the heat, tossing and stirring so the garlic doesn’t burn; if it starts to brown, add a splash of water.  Add the chili oil, vinegar and the pine nuts.  Taste and correct the seasoning for salt, chili oil and vinegar.  When the pasta is done, drain and add to the cauliflower, adding enough extra-virgin olive oil to coat the pasta thoroughly, then add the parsley and cheese, toss together and serve.

Menestra (Bean Stew)

Ingredients:

  • 1/2 LB  Beans (dry, soaked overnight – kidney, black, etc.)
  • 2 TB      Lucini Extra-Virgin Olive Oil
  • 1/2 C    Red Onion (chopped small)
  • 1/4 C    Garlic (fresh, minced)
  • 1/2 C    Lucini Organic Peeled Tomatoes
  • ½ tsp   Paprika  (or achiote)
  • 1 tsp     Cumin (ground)
  • 2 tsp     Chili Powder
  • 4 C        Water
  • 2 TB      Cilantro (chopped leaves)
  • Salt
  • Black Pepper (fresh, ground)

Preparation:

Heat the olive oil over medium heat in a large saucepan or pot.   Add the diced onions and garlic and cook for 2-3 minutes, until you can smell the garlic.  Add the tomatoes, paprika,ground cumin, chili powder, salt and pepper.  Cook for another 5 minutes, stirring occasionally.  Add the water and bring to a boil.   Add the soaked beans (and enough to cover the beans) and simmer for about 2 hours, until all of the liquid has been reduced.   Mix in the chopped cilantro.

“Healthy” Chicken Wings

Buffalo wings are never going to be a healthy proposition, but this preparation replaces the butter and veg oil with extra-virgin olive oil, limiting the amount of bad fats and aactually adding tocopherols and other anti-oxidants to the equation.

Ingredients:

Preparation:

Mix the oils, hot sauce and spices until you have a consistent emulsification.

Heat enough olive oil to come halfway up the sides of a large saucepan or deep fryer and heat to 350 F.  Add the chicken wings in batches (never crowd anything you are frying) and fry, turning, until the wings are golden brown and float in the oil, 7-9 minutes.  Drain well on paper towels.  Add the wings to a bowl, toss with the sauce and allow to sit for a few (3-4) minutes.  Serve with Lucini Delicate Cucumber & Shallot Dressing or your favorite buffalo wing dip.

Lemon-Maple Walnuts

Ingredients:

Preparation:

Cook the olive oil in a pan over medium heat. Add the walnuts, maple syrup and salt.  Stirring the walnuts frequently until syrup is caramelized and the walnuts smell toasted – about 4-5 minutes.  Cool to room temperature and serve.

Salmon with Pomegranate Salsa

I love to prepare healthy fish dishes in the winter, particularly recipes that use fruit (so I can pretend it isn’t freezing outside).  This is one of my favorite fish/fruit preparations and find it is best with salmon, although firm white fish will also work.

Marinated Salmon

Ingredients:

  • 1LB     Salmon fillets (4 fillets, preferrably wild salmon, can substitute bass, cod or snapper)
  • 2 TB    Lucini Garlic-Infused Extra-Virgin Olive Oil
  • 1 tsp   Cayenne Pepper (can substitute chili powder or paprika)
  • 4 TB    Lime Juice (fresh, can substitute orange juice)
  • 1/3 C  White Wine
  • Salt
  • Black Pepper
  • 1 C       Pomegranate arils (seeds)
  • 1 TB    Jalapeno Pepper (seeded and chopped small)
  • 1/2 C  Yellow Bell Pepper (chopped small, can substitute red or green, but yellow is the best visually)
  • 1/4      Onion (chopped small, if you have time, allow the onion to sit for 10 minutes in ice-water, then drain well)
  • 1/4 C  Cilantro (fresh leaves, chopped small)
  • 2 TB    Lucini Basil-Infused Olive Oil
  • 2 TB    Lucini Pinot Grigio White Wine Vinegar
  • 3 TB    Lucini Extra-Virgin Olive Oil

Preparation:

Combine the garlic-infused olive oil, garlic, cayenne pepper, 2 TB lime juice, white wine and salt.  Mix well in a bowl large enough to hold the fish.  Add the fish and allow to fish marinate for 1 to 2 hrs.  Meanwhile to prepare the pomegranate salsa — combine the pomegranate,  2 TB lime juice, onion, cilantro, jalapeno peppers, vinegar and basil olive oil.  Add salt, pepper and more lime juice to taste.  Mix the salsa well and let it rest refrigerated until ready to use.  Heat the remaining 3 TB olive oil over medium high heat in a large sauté pan, add the salmon fillets and cook until browned on each side and cooked, about 3-5 minutes per side depending on the thickness of the fillets.   Serve with the pomegranate salsa.