According to Grandma it was a working farm, and the family ate from the land. The family’s diet consisted of whole milk, fresh vegetables from the garden, and fruit gleaned from the abundance of trees planted in their orchards. Cows, pigs, chickens and turkeys roamed the farm and eventually ended up on the dinner table.

What couldn’t be consumed fresh was canned for later use, even chickens. I kid you not, Grandma told me the stories of processing chickens and canning them whole. I’m still trying to figure that one out.

When Grandma would reminisce about her younger years, she would say it was a hard way of life. There were always farming accidents, and long days of endless hard work.

Grandma Lois moved to Magnolia Hill in Seattle, and married my grandfather Charles in her twenties, yet the farm girl in her wouldn’t go away. She filled her back yard with fruit trees, an abundance of vegetables, and colorful flowers. She had a wonderful flair for gardening. I can’t imagine where that came from.

Why am I telling you this story?

I believe it illustrates how important whole foods and exercise are to our health. Grandma ate everything from milk straight to beef steaks. The exact foods we are constantly told are bad for us. She lived to 101 and 11 months before God called her home.

Why do I think she lived so long? Because of balance of nutrition – literally from the ground up. No preservatives – no additives – just food. Of course exercise plays a role as well. Working on a farm is hard work sun up to sun down. In Grandma’s later years gardening and walking kept her fit.

At age 50, half my grandmother’s age, I’m finally getting the message. Keep your food simple and fresh, find some form of exercise you enjoy, and life will be good.

So in honor of Grandma and as a celebration of eating healthy, I thought that both today’s post and following healthy and delicious salad dish were apropos:

Tender Green Kale with Creamy Goat Cheese and Walnuts

¼ cup toasted walnuts, chopped
1 tablespoon olive oil
1 cup onion, thinly sliced
6 cups kale, chopped
1 clove garlic, minced
¼ cup chicken broth
1 pinch nutmeg
2 tablespoons goat cheese

Servings: Makes 4 main dish servings.

Directions:

1. Lightly toast walnuts in a dry pan over medium heat for 1 – 2 minutes until fragrant. Set aside.

2. Preheat large skillet over medium heat and spray with cooking spray. Add oil and sauté onion for 4 – 5 minutes until just tender. Add chicken broth as needed to keep from burning.

3. Add garlic and kale and sauté another 3 – 4 minute until just wilted. Add a pinch of nutmeg.

4. Sprinkle with goat cheese and toasted walnuts.

What’s good for me in this dish?

Kale is very high in vitamins K, A, C, manganese and fiber. Vitamin A promotes vision and lung health. Vitamin C reduces the severity of inflammatory conditions such as asthma, osteoarthritis, and rheumatoid arthritis. Kale’s sulfur-containing phytonutrients can help prevent some cancers.

Walnuts are very high in omega 3 fatty acids, manganese, copper and tryptophan. Omega 3 fatty acids contribute to a healthy heart. They are known to lower bad LDL cholesterol levels, and raise good HDL cholesterol levels. They are also known improve and control high blood pressure.

Amount Per Serving: Calories: 140, Total Fat: 12.91g, Cholesterol: 11mg, Sodium: 142mg, Total Carbs: 1.53g, Dietary Fiber: 0.30g, Sugars: 0.57g, Protein: 4.12g, Weight Watchers Points 4

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

I realize my opinion is counter to what we hear in the news, but if you read nutrition labels and don’t just pick up anything on the shelves, it’s not impossible to find something healthy for a quick dinner.

More often than not, I can find a meal that meets my standards – low in processed ingredients, sodium, sugars and fat. I take what I find in the store and add any fresh ingredients I have on hand.

This Mediterranean Pizza is a perfect example of browsing the grocery aisles and coming up with something useful for dinner.

A whole-wheat pizza crust is topped with fresh ingredients from the refrigerator – mushrooms, a jar of fire-roasted bell peppers, spinach, tomatoes, fresh basil and feta cheese.

See? It is possible to make a healthy and nutritious meal with a little help from the store.

The FDA (U.S. Food and Drug Administration), has information helpful when learning how to read nutrition labels. You can find it at How to Understand and Use the Nutrition Facts Label.

Mediterranean Pizza

1 large Whole Wheat Boboli Pizza Thin Crust, or pre-baked pizza crust
8 ounces mushrooms, sliced
2 tablespoons olive oil
2 cloves garlic, minced
¾ cup fire roasted red and yellow peppers, thinly sliced
2 cups spinach, rough chopped
1 cup grape tomatoes, halved
¼ cup Spanish olives, chopped
4 tablespoons basil, very thinly sliced
¾ cup low fat feta, crumbled

Servings: Makes 4 main dish servings.

Directions:

1. Preheat the oven to 400 degrees.

2. Heat a nonstick skillet over medium heat and spray it with cooking spray.

3. Sauté mushrooms for 5 minutes until tender.

4. Spread olive oil over pizza crust and top with garlic.

5. Layer the pizza crust with peppers, mushrooms, spinach, tomatoes, Spanish olives, basil and feta cheese.

6. Bake for 15 – 20 minutes until the pizza is heated through. Feta cheese doesn’t melt; so don’t continue to bake the pizza waiting for it to melt.

What’s good for me in this dish?

Spinach is a powerhouse of nutrition. It contains iron for energy, vitamins C and A, folic acid and B6 to help your heart.

Spinach has 13 different flavonoid compounds that function as antioxidants and as anti-cancer agents.

Tomatoes are a great source of vitamins C, A and K, not to mention its antioxidant and cancer preventing benefits of Lycopene.

Tomatoes support colon and prostate health, and are a good source of potassium, niacin, vitamin B6, and folate to support a healthy heart.

Amount Per Serving: Calories: 178, Total Fat: 12.60g, Cholesterol: 25mg, Sodium: 348mg, Total Carbs: 8.77g, Dietary Fiber: 1.79g, Sugars: 2.29g, Protein: 7.56g, Weight Watchers Points 4

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

I eat just about everything in the Mediterranean diet, except for the meat.

In addition to my studies about the recipes I recommend from those regions, I also watch various cooking programs on TV. Coincidentally, I happened to watch a particular episode of Everyday Food in which the show was dedicated to veggie dishes.

One particular recipe caught my attention. Sara Carey, a co-host of the program, prepared and cooked Lentil-Walnut burgers. The burgers look very similar to traditional burgers made with falafel. In this case, lentils were used instead of garbanzo beans. Indeed, they looked so healthy that I made them the following day.

It’s believed that lentils have been eaten since Neolithic times. Its cultivation originated in the Near East, and passed like most trade in those days to Egypt, North Africa and the Mediterranean region after that. It’s also mentioned in the Bible and was eaten by the Greeks. Because it has a high protein content, it’s essential for a proper vegetarian’s diet.

As for its health benefits, lentils can reduce the risk of hear disease, stabilize blood sugar levels and help prevent or combat anemia –because of its high iron content.

Lentils are also a good source of potassium and folic acid.

This dish also contains walnuts, “the brain food”, as I mentioned in my previous recipe.

For an even healthier version of this dish, I incorporated rolled oats instead of breadcrumbs. I also baked the Middle Eastern Burgers instead of frying them. Adding cumin and coriander will give the burgers more of a Middle Eastern flavor.

Although, the original recipe ingredients listed breadcrumbs. I used rolled oats which ground in the food processor instead.

By doing so, I’m adding even more fiber, which is a requirement for everyday nutrition.. Oats are well known for its high amount of insoluble fiber content are good to lower LDL cholesterol (the bad cholesterol), so my version of the Middle Eastern Burger might be a tad more healthy than the one I saw on the Television show.

Ingredients:

Burgers:

• 1/3 cup rolled oats
• 3/4 cup toasted walnuts, cooled
• 3 garlic cloves, coarsely chopped
• 2 teaspoons ground cumin
• 2 teaspoons ground coriander
• 1/4 to 1/2 teaspoon red-pepper flakes
• Pepper to taste
• 3/4 cup lentils, cooked, drained, and cooled
• 1 large egg

Yogurt-Cilantro Sauce:

• 3/4 cup plain low-fat yogurt
• Pepper to taste
• 2 tablespoons chopped fresh cilantro leaves
• 1 tablespoon fresh lemon juice

Directions:

Preheat oven to 350°F. In a food processor grind rolled oats first. Combine walnuts, oats, garlic, cumin, coriander, pepper flakes, pepper; process until finely ground. Add lentils and 1 tablespoon oil; pulse until coarsely chopped (some lentils should remain whole).

In a large bowl, whisk egg. Add lentil mixture; mix well. Divide into 4 equal-size parts; roll into balls, and flatten with the palm of your hand into 3/4-inch-thick patties.

Cook for about 30 minutes until firm. Serve with the Yogurt Cilantro Sauce.

To make the sauce:

     In a small bowl, whisk together yogurt, cilantro, and lemon; season with pepper.

Serves: 3-4

Note: You can also have the burger with a hamburger bun using the sauce instead of mayonnaise.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

After doing some research to find out who first cultivated potatoes, it’s generally believed that it has its origin in the Andes Mountains.

Many sources state that the cultivation of potatoes started near Lake Titicaca, at heights upwards of 4,000 to 6,000 feet, and cultivated for about 10,000 years ago by the Aymara Indians. They were the indigenous people in Peru who were the ancestors of the Inca civilization.

Believe it or not, Peru and Chile are fighting over the origin of who has claim to first developing the potato. Some researches found archeological evidence of the potato consumption in southern Chile dated back 14,000 years.

Spanish conquerors then came upon the potatoes in 1537, while traveling in South America and brought them back to Europe. During that time, potatoes were believed to be evil and even a poisonous aphrodisiac.

In 1621, potatoes were then brought to colonial America, and were first cultivated in North America in New Hampshire in 1719. Since then, potato crops have been grown here ever since–especially in Idaho.

According to “101 Foods That Could Save Your Life” book, a medium potato holds nearly half of the daily recommended intake of vitamin C. With the skin on, potatoes provide more than 20% of the daily value of potassium. If we compare a potato and a tomato, a potato has much vitamin C than a medium tomato. Comparing a potato and a banana, a potato has twice of the potassium found in a banana.

There’s also an interesting paragraph in the book about how the potato chip came to be. Railroad tycoon Commodore Cornelius Vanderbilt didn’t like a chef who cut his potatoes very thick before frying them.

A new chef called George Crum, sliced potatoes paper-thin and fried them. Vanderbilt liked them so much that he named them the “Saratoga Crunch Chips,” the precursor of today’s potato chips. The name Saratoga comes from the restaurant Crum, which opened in 1860 near Saratoga Lake, NY. Interesting, isn’t’?

All over Latin America, the potato still goes by the Quechua name PAPA.

Croquettes are famous in Spain and are known as a tapa. They take a lot of oil to fry, but as I try to eat healthy, I use less quantity of oil when making them.

Manchego cheese and quince paste is a traditional Spanish dessert. It’s simple and delicious. The combination of the salty cheese and sweet paste is a perfect match.

Quince is originally from the Caucasus, from the warm Persian climate. Its shape looks like and apple or pear. It is not well known or used in America but valued in ancient times such as symbol of fertility in medieval weddings.

Because of the good Mediterranean climate, its cultivation spread all over the region. Romans preserved quince with honey and made jam. English settlers brought quince to America.

It takes time to prepare quince for cooking but it is worth it, at least for me. I love this fruit. When quince is in season, I buy the fresh fruit at any Middle Eastern market and make quince jam, which is my favorite! If not, I just try to get it already made.

Ingredients

For the croquettes:

• 2 medium potatoes
• 2 tsp extra-virgin olive oil
• ½ cup grated Manchego cheese (grated)
• 2 tsp minced green onion
• 2 tsp chopped flat leaf parsley
• Pinch thyme
• Pinch cayenne
• 1 egg
• 1/3 cup breadcrumbs
• Olive oil for frying

For the sauce:

• 4 tbsp quince paste
• 1 tsp sherry vinegar
• Hot water to dissolve paste

Directions:

Boil the potatoes until tender or cook them in the microwave first. When ready, discard the skin and mash the flesh well. Add olive oil, mash the potatoes again and add the cheese. Add the green onions, parsley, thyme and cayenne. Mix them well.

Working with your hands, shape the mix into balls or ovals. Spread the breadcrumbs on a baking sheet or flat plate. Beat the egg in a bowl. Drop the balls one at a time into the breadcrumbs first and then into the beaten egg. Repeat the process until all croquettes are dipped and breaded.

Heat the oil in a skillet and cook the croquettes rotating them until golden brown. Remove them with a slotted spoon and dry the oil excess with kitchen towel.

For the sauce, mix the quince paste with sherry vinegar adding a bit of hot water to dissolve the paste. It will result in a sweet-sour sauce just to match the cheese croquettes.

Serve the croquettes with the quince sauce.

Serves: 2-3

Note: Quince paste is usually sold in Middle Eastern markets. You can also use quince jam, which is not so thick. In that case, you will need less water.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

For people of Italian descent, Bruschetta is a regular part of their menu. Even if you’re not Italian or don’t know anything about Italian culture–Bruschetta is a delicious appetizer.

Bruschetta is original grilled garlic bread in the summer, and broiled in the winter. It’s simple to make and especially satisfying when you use high quality ingredients.

Bruschetta probably originated in central Italy around the 15^th century. Bruschetta comes from the Roman verb “bruscare,” meaning “to roast over coals.”

Nowadays, in Italy, Bruschetta is often prepared using a brustolina grill. In Tuscany, bruschetta is called fettunta, meaning “oiled slice”.

This classic appetizer consists of bread, garlic, olive oil, salt, pepper and tomato. It was the food of poor men and for workers to eat, apparently because the workers in the olive fields always had bread with them.

Using a fireplace close to the pressing room, the farmers toasted the bread adding the oil to taste the final product.

Modern Bruschetta can have anything on top of it. The variations are infinite. It depends on the imagination of the person preparing it. I’m particular to using basic ingredients without chopping them, but using them whole and adding a tiny slice of mozzarella cheese. It makes the perfect trio for me. It’s like a Caprese salad already dressed with the bread… and it also has the colors of the Italian flag!

The other Bruschetta has Kalamata olives and sun-dried tomatoes.

Kalamata olives have more meat and excellent quality than other black varieties. They add a natural and outstanding source of good fat to food.

As for sun-dried tomatoes, they preserve their nutritional value as fresh tomatoes. They are high in Lycopene, antioxidants, vitamin C and low in sodium, fat and calories.

Ingredients:

• 1 sourdough baguette
• Garlic cloves, peeled
• Extra-virgin olive oil to brush bread
• Fresh basil leaves
• Plum tomato slices
• Mozzarella slices
• Kalamata olives, pitted and cut in half
• Sun-dried tomato julienne (pat dry them if in oil)

Directions:

Preheat oven at 450°F. Slice the baguette on a diagonal about 1/2 inch thick slices. Coat one side of each slice with olive oil using a pastry brush. Place on a cooking sheet, olive oil side down. Place bread slices on a tray in the oven on the top rack. Toast for 5-6 minutes, until the bread just begins to turn golden brown. Then, rub a clove of garlic on each bread slice.

To do it the traditional way, toast bread slices on a grill for 1 minute on each side. Rub some garlic in the slices and drizzle half a teaspoon of olive oil on each slice.

Arrange the bread on a serving platter, olive oil side up. Place one basil leaf, one mozzarella slice, finishing with one tomato slice on top.

For the other version, arrange olives and sun-dried tomato slices in a decorative way. That’s the key of cooking.

Serves: I was able to get almost 30 slices of bread from a single baguette.

Note: Try to assemble Bruschetta right before serving to avoid the bread getting soggy. Be sure to use good quality extra-virgin olive oil.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

Food is an international language, and all countries in this area always have a delicious and nutritious dish to match each particular country and region that it originated from.

Based on that, from the Spanish region of Castile, here is my vegetarian version of Sopa de Ajo (Castilian garlic soup), from Jose Andres.

The only ingredient I changed from the original recipe, is that I substituted vegetable broth instead of chicken broth. I also used more garlic because I love garlic!

The cuisine of Castile, Spain, uses a lot of bread, especially for soup. Actually, it’s called, “The Land of Bread.” (The secret is to use it freshly baked and not from leftovers).

Garlic soup is an old farmer-style comfort food, which is typical for that region. It’s mostly eaten daily in wintertime, especially by workers after they’ve worked had in the cold weather. Spaniards are proud people, and this Castilian dish is representative of this–regardless of which region it may have originated from.

Garlic is also a key element in Spanish cuisine. Garlic and olive oil is ubiquitous and used throughout the entire Mediterranean region in their food. What a great combination!

According to the book“101 Foods That Could Save Your Life,” not much is known about garlic’s history.

What is known, is that there are inscriptions in the Cheops pyramid in Egypt mentioning the marvels of garlic. Indians and Babylonians used it around 4,500 years ago. It’s also found in writings from China as far back as 4,000 years ago. So it’s a logical deduction that Garlic’s origin is probably from the regions between China and India.

Garlic is used both as a food and a medicine. It’s also mentioned both in the Bible, and by the Greeks. I have only good things to say about about garlic, especially because of its anti-cancer preventive effects.

To increase its health benefits I usually follow the advice at The World’s Healthiest Foods website. According to the author, it’s better to cut, mince, or slice garlic before cooking it before letting it sit for about 5 to 10 minutes. That way, it releases all its components that are together, other than when it’s whole. After that, after cooked, its components and the anticancer activity is preserved.

Ingredients:

• 3 tbsp Spanish extra-virgin olive oil
• 12-16 large garlic cloves peeled and sliced, depending on your taste
• 2 tbsp white wine (optional)
• ½ tbsp pimentón (Spanish sweet paprika)
• 3 oz rustic white bread, crust removed, torn into small pieces
• 1 quart vegetable broth
• 2 eggs beaten
• 1 tbsp chopped flat leaf parsley

Directions:

Heat the olive oil in a medium saucepan oven medium heat. Add the garlic and sauté until golden brown for about one minute. If used, add the wine and cook until the alcohol evaporates –about 30 seconds-. Then add then the pimentón and sauté for one more minute.

Add the bread and pour in the vegetable broth. Stir together and bring to a boil. Then, reduce the heat to low and simmer for about 5 minutes.

At this point I would prefer to load the soup in the food processor –in batches if necessary- to obtain a thick and even result.

Add the eggs and stir with a spatula to fold them into the soup. The eggs will form long strands, similar to noodles. Simmer for one more minute. Sprinkle with parsley and serve.

Serves: 4

Note: The traditional way was made using water. However, vegetable broth will make this soup thicker and more enjoyable.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

The word fattoush comes from “fatta,” which is flat bread used in Levant dishes; and mostly used and served as a base for salads in most Arab countries.

This dish uses pita bread instead of whole wheat bread for its fiber content. Pita bread can be broiled in the oven or just toasted in the toaster. The dressing is tangy and lemony.

The salad includes fresh garlic, which has many nutrients including phytochemicals that protect our bodies from harm, such as allicin, a bacteria killer and saponin, a cancer fighter, just to list a few of its healthy ingredients.

Mint is also a good ingredient because of its antioxidant properties. Parsley and lemon are good sources of vitamin C. Most of the ingredients in this salad are mentioned in the book “101 Foods that Could Save Your Life.”

Some recipes of this salad call for fried pita bread. This version uses broiled pita instead, for a lighter dish. And for better nutrition, I use whole wheat pita.

Sumac is an ingredient usually used with this salad. It’s quite difficult to find unless you go to a Middle Eastern market. So I omitted that ingredient because most people may not have access to specialty markets.

Dressing:

• 3 cloves garlic
• Juice of two lemons (about 6 tbsp)
• 6 tbsp olive oil

Salad:

• 2 pieces of whole wheat pita bread
• 1 tbsp water
• 1 cucumber, peeled and chopped
• 1 tomato, chopped
• 1 green pepper, seeded and chopped
• 3 green onions, finely chopped
• Pepper to taste
• ½ cup chopped fresh parsley
• ¼ cup chopped fresh mint
• 1 cup finely chopped fresh spinach, washed
• ½ head Romaine lettuce, finely chopped

Directions:

To make the dressing, crush garlic cloves with a strong knife. In a small bowl, combine garlic with lemon and olive oil mixing well. Set aside.

Turn broiler on to medium heat. Place pits on a cookie sheet and place under the broiler. Toast each side for 3 to 5 minutes or until crispy and lightly browned. You can also toast pitas in the regular toaster as an alternative. Break pitas into bite-size pieces and sprinkle with 1 tbsp of water.

In a large bowl, toss remaining ingredients with pita. Sprinkle with dressing, toss again, and serve immediately.

Serves: 4 to 6

Note: For a twist on Fattoush, add 1 tbsp crumbled feta cheese to the salad before tossing.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

Cravings are instantaneous. They won’t allow you to think of anything else until you’ve satisfied that need for whatever your brain says your taste buds desire. A creamy piece of sinfully dark chocolate could be what it takes to move on with your day, or maybe salt and crunch will be the ticket.

Today I had an appetite for something hot and spicy, and the hotter – the better. The dish of choice is a mouth-watering curry.

A large head of cauliflower, a jar of red curry, and a can of low-fat coconut milk sounded like the makings of a soup to me. I was well on my way to satisfaction as I chopped up my cauliflower and added it to the pan with a little onion, celery and vegetable broth.

Aromatic red curry paste provided the heat I was looking for. I was ready to puree that tender cauliflower mixture into a velvety soup and take it over the top with a little light coconut milk.

Now I had a soup that met my expectations, and then some!

Velvety Cauliflower Curry Soup

1 small onion, chopped
1 cup celery, tops chopped
2 cloves garlic, minced
½ large cauliflower, chopped into large pieces
2 cups water
32 ounces vegetable broth
2 tsp red chili paste
½ lime, juiced
8 ounces light coconut milk

Servings: Makes 8 – 1 cup servings.

Directions:

1. Spray a large saucepan with cooking spray and place over medium heat. Add onion and celery. Cook for 5 minutes until softened, adding vegetable broth as needed to keep from burning.
2. Add garlic, water, vegetable broth, and cauliflower and let simmer for 30 minutes until vegetables are tender.
3. Add the lime juice and curry paste a little at a time and taste test until it reaches the heat you desire.
4. Remove the pan from the heat and allow it to cool for a few minutes before you add it to the blender.
5. Pour the soup into the blender in batches and puree until smooth.
6. Add the soup back to the pan and add coconut milk. Heat over medium low until soup is warmed through.

What’s good for me in this dish?

Cauliflower is a cruciferous vegetable that has help prevent cancer. It is especially helpful for lung, colon, breast, ovarian and bladder cancers. Cauliflower also has sulfur containing phytonutrients that help the liver detoxify.

Amount Per Serving: Calories: 70, Total Fat: 5.73g, Cholesterol: 0, Sodium: 282mg, Total Carbs: 4.37g, Dietary Fiber: 0.61g, Sugars: 1.77g, Protein: 0.95g, Weight Watchers Points 2

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Baklava is a sweet pastry, very rich, made with layers of phyllo dough and chopped nuts with syrup or honey on top. It’s a typical pastry that originated from the Ottoman Empire cookery and southwest Asia as well.

It’s difficult to trace its entire gastronomical history since many countries attribute the origin as their own. But it’s believed to have origins from the Mesopotamian region–known historically, culturally, and otherwise, as the cradle of civilization.

Indeed, Baklava is served in many diverse religious festivities. Christians serve Baklava at Christmas and Easter; Muslims eat it during Ramadan; and Jews often have it both during Rosh Hashanah and Purim.

It’s believed that the phyllo dough used today, was almost certainly developed in the Topkapi Palace in Turkey. Currently, Baklava is still consumed throughout the eastern Mediterranean.

There are regional variations of course. Those variations could be either in the filling or syrup. Some regions use walnut such as the Levant; while Iranians have a preference for pistachios. Hungarians make an apricot adaptation.

Some cooks even use dates or chocolate chips. As for the syrup, it can include cinnamon, cardamom and rose water.

Rose water comes from the distillation of rose petals which provide it with its characteristic flavor. It is commonly used in Iranian cuisine, particularly in sweets. Muslim chemists during the Medieval Islamic era first produced rose water for consumption in their drinks and perfumes. Currently it’s found in health food stores for cooking.

I chose the simplest recipe; and the closest to the original–so I used walnuts, the “brain food”–as it is called in many cultures–that have a high level of omega-3 fatty acids, and pistachios that are high in fiber along with protein and other nutrients. One serving of pistachios has more fiber than a half a cup of broccoli.

Pistachios have been a common staple from the Near East since ancient times. Indeed, they were consumed in Turkey as far back as 7,000 BC, and it’s also mentioned in the Bible.

Since 1976 they’re mainly produced in California.

This recipe uses ready-made phyllo dough so it makes it quite easy to make. The secret is to let it thaw once it’s out of the refrigerator completely.

Ingredients:

Syrup:

1 cup water

• 1 cup sugar (I prefer honey)
• 1 tbsp rose water

Pastry:

Olive oil to brush on sheet of aluminum foil in baking dish

• 4 sheets phyllo dough thawed
• ½ cup butter melted
• ½ cup chopped fine  walnuts
• ½ cup chopped fine pistachios

Directions:

Preheat oven to 400°F.

To make the syrup, combine water and sugar (or honey) in a saucepan and bring to a boil. Reduce heat and simmer for 10 minutes. Add rose water, stir and set aside.

Line a square baking dish (8”x8”) with aluminum foil. Use a pastry brush to apply olive oil foil lining. Lay one sheet of phyllo dough on top of foil and brush it a thin coat of melted butter.

Add the next layer of phyllo dough. Continue adding layers and brushing each with butter until you have assembled five layers.

Sprinkle fourth layer with 1/3 of chopped nuts (you might have to fold a phyllo dough in four).

Repeat this process two more times finishing with four more layers of phyllo dough brushing each with butter.

Use a sharp knife to cut baklava into 1-inch squares or diagonal. Trim all excess dough that overlaps sides of pan.

Bake baklava for about 20-30 minutes, depending on your oven, or until top is golden brown.

Remove from oven and brush top with butter.

Slowly pour rose water syrup evenly over squares. Allow to cool before serving. Store all leftover baklava at room temperature.

Serves: 8

Tips: Thaw frozen phyllo dough in its original package for 24 hours in the refrigerator. Do not un-wrap phyllo until ready to use. Make sure you have all ingredients ready –melted butter and filling- when starting. Otherwise, the phyllo dough will dry very easily and will break.

After removing a sheet of phyllo from the package, cover remaining sheets tightly with plastic wrap or a wet kitchen towel. Any leftovers can be kept in the refrigerator if well covered.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

The Berbers were concentrated in Morocco and Algeria. Its culture remained, even after many different invasions from many different civilizations and religions.

According to Oregon State University, the word Berber means “free men,” but also derives from “barbari” the denomination Romans gave the people they conquered.

Couscous is a national meal indigenous to several North African countries. It’s used as a base for either stew or soup. In North Africa, it’s served at the end of a festive meal and before dessert. It can also be used as a single dish family meal.

Couscous differs from country to country. Moroccans use saffron, Algerian’s like adding tomatoes, and Tunisian’s use hot pepper sauce called Harissa. It’s available in Middle Eastern stores. It can be also used as a substitute for cayenne pepper.

Couscous is available around the world signifying its popularity. Usually, you’re able to obtain ready-made couscous at any grocery or supermarket nowadays. It cooks rapidly and doesn’t need a stove to absorb its boiling water.

A stew usually contains different types of meat. A vegetable stew can be a dish for people on a diet.

But as a vegetarian, having a variety of vegetables ready for cooking my meals helps make them tasty and healthful. Also combining diverse herbs and spices helps make for an exotic dish.

This particular dish includes sweet potatoes and carrots, which are both a good source of Vitamin A. C, B6, beta-carotene, and of course contain powerful antioxidants. I found the harissa at a Middle Eastern store and used it a couple of times previously. It’s a bit spicy but that’s the authentic flavor from the region. And as you know, I’m concerned about good nutrition and a healthy lifestyle, so I use whole wheat couscous for this dish.

Ingredients:

• 1 cup whole wheat couscous
• 1 cup water
• 1-2 tbsp harissa sauce
• 1 tbsp olive oil
• 3 cloves garlic, crushed
• 1 onion, chopped
• 3 cups low-sodium vegetable broth
• 1 medium carrot, peeled and cut into 1/2-in dice
• 1 medium turnip, peeled and cut into 1/2-in dice
• 1 medium sweet potato, peeled and cut into 1/2-in dice
• 1 medium zucchini, cut into 1/2-in dice
• 1 can chickpeas, drained and rinsed

Directions:

Boil 1 cup of water and pour 1 cup of couscous. Let set until couscous absorbs the liquid. Add harissa to the couscous mixing well to acquire the intense flavor of the sauce and break any lumps it might have.

Heat olive oil and cook garlic and onion until transparent in medium heat. Add vegetable broth. When hot, add vegetables and cook them until tender. Depending on their size, it could take around 15 minutes or more. Add more broth if necessary.

Serve couscous in individual plates. When vegetables are ready, serve them along with chickpeas on top of couscous or mix them all.

Serves: depending on your portion, around 6 servings

Basic method for making couscous and tips:

Couscous can be purchased at the local grocery stores precooked. It can be heated on the stove, oven, or microwave. Boiling the water separately and adding it to the couscous will speed the process. Just measure the volume of the grain adding the same volume of warm water.

• 1 cup dry couscous = 2-1/2 cups cooked.

• As a side dish, plan on 1/2 to 3/4 cup cooked couscous per person.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

This relish or dip are part of the little dishes of the eastern Mediterranean called Meze or Mezze, depending on the region. Its origin may have been from the Persian word maza, which means relish or taste; and it’s eaten in Syria and Lebanon. In other parts of the Middle East, it’s called Mezze.

Its tradition has a long history–it was used by Greeks, Romans and Persians, and in medieval times, by the Arabs and Ottomans. Indeed, only noblemen, kings and sultans could afford to eat it. Just recently, its popular again. 

The literal translation of meze is a “pleasant taste,” meaning something tasty. Meze can range from very simple, such as a bowl of fruit, a salad, or a dip to a refined, sophisticated, and technically complicated plate.

But its always used in a small dish to stimulate the appetite for the main dish. It can also be served cold or warm. In Turkey, it’s usually served with wine or spirits like raki–an anise flavored spirit commonly consumed there.

Meze can also include meat.

As a vegetarian who is concerned about nutrition and healthy living, I make the dip with walnuts, because they have the highest level of omega-3 fats compared to any other nut. A one ounce serving provides two hundred percent of its recommended daily dosage. They’re also a good source of B vitamins, minerals, and antioxidants.

Because walnuts resemble a human brain, many cultures have used it as a “brain food.” –Excerpt from “101 Foods That Could Save Your Life” book

This spicy walnut dip can be served with flat bread or as an accompaniment for salad. It’s traditionally made with pomegranate syrup that’s found in Middle Eastern and some Indian stores. Current versions often use lemon juice. So the different ways to make and eat it are totally up to you!

Ingredients:

• 1 ½ cups walnuts
• 2 tbsp tomato paste
• 1 slice whole wheat bread, crust removed and toasted
• 4 tbsp extra virgin olive oil
• 2 tbsp pomegranate syrup (or 4 tsp pomegranate juice + 2 tbsp sugar or lemon juice)
• A pinch of chili powder
• 1 tsp cumin
• 2 tsp sugar

Directions:

Blend all ingredients together to a paste in a food processor. Add more juice if necessary. Spread over flat or whole wheat bread.

Serves: 6 to 8

Note: all ingredients could be blend together in a food processor. It is traditional to use the mortar and pestle that releases the natural oils and flavors from the nuts and provides the finished taste.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

According to the book, the spinach capital is in Crystal City, Texas. And they’ve honored the cartoonist, E.C. Segar, and his famous character Popeye with a statue. This has probably had a significant influence on Americans to consume more spinach, thereby increasing sales for the spinach industry.

Spinach belongs to the same family as beets and chard. With three different types, they’re all delicious and rich in nutrients.

Apparently spinach began to be cultivated in ancient Persia. It was named “herb of Persia,” by a Nepalese king. Later on, it was introduced into Spain by the Moors. It was also then known in England as the Spanish vegetable. Spinach “à la Florentine” seems to have its origin from Catherine de Medici in Florence–a dish she liked a lot.

Rich in vitamin K and a good source of fiber plus calcium, iron, magnesium, and manganese along with being water-soluble vitamin B and other more rich vitamins and minerals, spinach is a nutritious vegetable.

Greek Spinach Pie is called Spanakopita, a rich pie stuffed with spinach, onion, herbs and cheeses. The dough used in this pie is phyllo dough. Phyllo is used in pies with different shapes, sizes and fillings, and in all countries that were once part of the Ottoman Empire.

According to some sources, phyllo was introduced in the 11^th century appearing in a dictionary of Turkic dialects. 

It’s a bit complicated to make these paper thin sheets of unleavened flour dough, so I usually buy them at the store.

This dish uses feta cheese, the national cheese of Greece. Feta cheese was originally made by shepherds in the mountainous regions above Athens. It’s usually soft, spicy, and a bit salty. So people who care about their sodium intake, need to be very careful when using large amounts of it.

This particular version is a bit different than from its original recipe. I found that this one has a nicer table presentation. Instead of having the spinach inside the phyllo dough, it has phyllo dough ribbons on top of the spinach.

Ingredients:

• 2 onions chopped
• 1 tbsp olive oil
• 3 cloves garlic, crushed and chopped
• Pepper to taste
• 1 tsp dried dill
• 3 eggs
• 2 PK frozen spinach, thawed and drained
• ¼ cup feta cheese
• ¼ cup Parmesan cheese
• ¼ bread crumbs (I used pulverized oats)
• 8 sheets phyllo dough
• Additional olive oil

Directions:

Heat the oven at 375°F. In a medium saucepan, heat oil and cook onions until transparent. Add chopped garlic, cooking a bit more. Season with pepper and dill.

In a medium bowl, beat eggs adding spinach, feta, and Parmesan cheeses. Blend bread crumbs or oats folding the mix very gently.

Pour mix in a 9” spring form or deep-dish pan. Cut phyllo sheets about ½” wide and moist them with olive oil to keep the phyllo without breaking. Place phyllo sheets on top of the spinach mixture.

Bake it for around 45-50 minutes, depending on your oven, or until the phyllo looks golden.

Serves: 4

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

This is exactly what my husband and I did this weekend. 

We’re in the process of moving to a new home. Our current home is half packed, so we’re living in a state of limbo between two houses. What a perfect time to head to the ocean to refresh and relax before the big move. 

A road trip wouldn’t be the same without snacks for the drive. Part of the fun is munching on a treat while you watch the scenery pass by.

My snack of choice is a nutty trail mix. I’m not referring to the trail mix you can buy at the store that’s loaded with sodium, extra fat and plastic chocolate. I’m talking about a mix of fresh nuts and seeds, and some really terrific dark chocolate. 

I like my trail mix raw, and my husband likes his roasted, so I make it both ways. Since he does the driving, I need to make sure he’s happy too.

It’s time to hit the road, and I won’t forget to grab the trail mix on my way out the door!

Raw Nuts and Seeds Trail Mix with Dark Chocolate Chips

1 cup pumpkin seeds, raw
1 cup almonds, raw
1 cup sunflower seeds, raw
1 cup walnuts, raw
1 cup dried cranberries
1 cup chocolate chips, dark

Servings: Makes 24 – ¼ cup servings

Directions:

Combine ingredients and seal in an airtight container. 

To roast the nuts, preheat the oven to 400 degrees and spread out on a non-stick cookie sheet. Roast 15 – 20 minutes, taking care not to burn, until nuts are fragrant.

What’s good for me in this dish?

Pumpkin seeds are a good source of omega-3 essential fatty acids and protein. Not only that, they provide 50% of the manganese you need in a day, as well as magnesium, phosphorus, tryptophan, iron, copper, vitamin K, and zinc.

Walnuts are very high in omega 3 fatty acids, manganese, copper and tryptophan. Omega 3 fatty acids contribute to a healthy heart. They’re known to lower bad LDL cholesterol levels, and raise good HDL cholesterol levels. They also improve and control high blood pressure.

Dark chocolate of at least 70% cocoa, contain flavonoids, which provides antioxidant effects that helps protect against heart disease. 

Amount per serving: Calories: 184, Total Fat: 13.46g, Cholesterol: – Sodium: 1mg, Total Carbs: 12.52g, Dietary Fiber: 2.88g, Sugars: 7.59g, Protein: 4.99g, Weight Watchers Points 4

Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

With the introduction of hummus from the Middle East, chickpea and chickpea flour are receiving a positive reception lately. This legume is consumed as flour with whole grain milling before dehulling in the Mediterranean region. After grinding, the product is a tasty and healthy meal. It’s high in protein, which is good for vegetarians, has low saturated fat, and contains a healthy amount of fiber per serving. In addition, it contains calcium and iron. 

Chickpea flour is used in many meals. As far as I know, it’s famous for cooking Farinata, Fainá, Socca, Calentita, and other variations that contain even more ingredients and different names. 

In Italy, it’s called Farinata (floured in Italian translation), a thin pizza-like pancake and main Liguria dish. But its name differs between regions. For example, in Sardinia it’s called la fainé Genovese (Genoese fainé) due to its origin.

Apparently, Fainá has its origin in Genoa, then it spread rapidly along the Liguria coast and southwards. Piedmont immigrants in Argentina and Uruguay call it Fainá. 

In France, street vendors call it Socca. They made it in huge oven pans, and cut it into irregular shaped triangles. It’s typical here from the southeastern coast, around Nice. It looks like a thick crepe.

In Gibraltar, Genoese immigrants have their own farinata. They call it Calentita and its a national dish.

As a main dish or a snack, Farinata provides a good source of nutrients.

Ingredients:

• 1 cup chickpea flour
• 2 cup warm water
• 1 tbsp olive oil

Directions:

In the food processor, mix flour and water until smooth without any lump. Add olive oil and let it rest for about one hour.

Mix well again and bake it in a greased 9” x 13” baking pan in the oven at 375° F for about 15 minutes in the middle oven rack and another 15 minutes in the upper rack. It should be golden on top.

Serve warm or cold alone or with Focaccia.

Servings: 4

Focaccia

According to many articles, focaccia existed in Etruscan times. It was the first flat bread –unleavened- people cooked in their homes. Modern focaccia is still flat, but it’s now made using yeast. 

Herbs are typically incorporated when it’s made-–inside or on top–with holes punched by the chef in the dough before baking.

Originating from Italy, its name changes according to the region. In Burgundy, France, its known as "foisse" and "fouaisse". In Provence and in Languedoc it’s called "fogassa" or "fougasse". 

In Spain it’s known as "bogaza" and Italian descendants living in Argentina and Uruguay call it fugazza.

Although its names may change, this special bread nevertheless always appeals as a part of people ’s palette and meals.

This particular recipe only has onions on top with oregano. That’s the way I always cook it.

Because I’m into a well balanced healthy lifestyle and good nutrition, I make this using whole wheat flour, by adding a small amount of soy flour to make the dough smooth.

Ingredients:

• 1-¼ cup whole wheat flour
• ¼ cup soy flour
• 1/2 cup warm water
• 1 tbsp yeast
• 1 small yellow onion
• 1 tbsp Italian oregano

Directions:

Preheat oven at 300° F. Dissolve yeast in warm water. Let it rise until it froths. 

In a medium bowl, combine the yeast mixture with flours. Adjust dough texture adding water or flour if necessary. 

Let the dough rise covered with a cloth at room temperature until almost double its volume. 

Slice an onion and spread slices on top of it and sprinkle oregano.

Bake at 300°F in the middle oven rack for about 30 minutes and another 30 minutes in the top rack.

Serve warm.

Servings: 4

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

Portugal cuisine is another dish that’s also heavily influenced by the Moors.  Spices from India were brought by Vasco De Gama, during the conquests.

As a part of the Mediterranean region, Portugal uses not only local products such as homemade bread and cheese but also olive oil, garlic, and spices. Soups are an important part of their traditional cooking.

Caldo Verde can also be made with collards greens. I chose Kale, which is one of the healthiest foods one can add to your everyday diet. 

Kale is a member of the cabbage family which includes broccoli, cauliflower, and Brussels sprouts; but it’s headless, putting it into the same group as other greens and collards.

It’s believed to have originated in eastern Asia and was brought to Europe more than 2,500 years ago. In Italy, kale was initially used in the nineteenth century.

When English colonizers arrived to America in the seventeenth century, they brought Kale with them. It was used as an ornamental, a garden plant, then it became commercialized in California during the 1980’s.

Soups don’t usually keep all of their vegetables’ nutrients when boiled. So in order to make it healthier, I steamed the kale and potatoes first, and then adding them to the broth later on.

Ingredients:

• 2 tbsp olive oil
• 1 medium Spanish onion, diced
• 2 cloves garlic, thinly sliced
• 3 cups vegetable broth
• 1 medium potato, peeled, diced, and steamed
• 1 bunch kale, washed, cut into very fine julienne and steamed
• Pepper to taste

Directions:

In a large pot, heat the olive oil over medium heat. Add the onion and cook until translucent. Add the garlic and cook for 2 minutes. Add the potato and kale, and cover everything with vegetable broth and heat for a couple of minutes. Let it cool. 

When the soup is cool enough to handle, purée it in a food processor –in batches if necessary- and return it to the pot. Bring everything back to a boil and let simmer for 2 minutes.

Season with pepper, ladle into bowls, and garnish with some greens.

Serves: 3

Tip: Wash kale well to make sure all of its dirt is removed. Remove the center vein in the leaves and stems, as they are tough to chew.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

Rice cultivation originated in Asia in ancient times. It’s believed rice was introduced in Europe from the Arabs who lived and traveled to Spain. In the fifteenth century rice reached Lombardy. After that, it spread throughout Europe including Great Britain.

In medieval times, rice was still an exotic and expensive food. Its consumption remained limited to rich people, or for those who lived close to where it was grown. It was an important ingredient in the Iberian Peninsula for paella. In Lombardy, the rice was made into a flavored porridge and they called it Risotto.

That’s how risotto was born.

Risotto, when made properly, is a savory dish. The key is let the rice to absorb the cooking liquid to give it a rich consistency. To do this, first you have to cook the onion and rice. Then, add the stock and other ingredients. The most common type of rice used in this dish is Arborio, which will make the dish creamy.

There are different kinds of risottos, and they can also include meat or seafood. As a vegetarian, I chose this particular one, because it adds a little extra touch to just regular plain risotto. It’s also a variation of Risotto alla Milanesa (Risotto from Milan) from the Lombardy region of Italy. Because it uses saffron, it’s similar to Spanish paella. This particular risotto is a direct influence from the Spanish rule of Milan for about two centuries.

Also, because I’m dedicated to eating healthy, I use short-grain brown Arborio rice-–or any short-grain brown rice-which still gives the risotto the creamy texture and flavor desired. You’ll be surprised at how great it tastes!

Risotto alla Milanesa (Risotto Milan Style)

Ingredients:

• 4 cups vegetable broth
• 2 tbsp olive oil
• 2 garlic cloves crushed
• 1 chopped onion
• 1 chopped red bell pepper
• 1 chopped green bell pepper
• ½ cup dry white wine
• 1 cup short-grain brown rice
• 1 pinch saffron
• 1 cup frozen green peas thaw
• 4 oz cherry tomatoes halved
• 2 tbsp sun-dried tomato pesto
• … don’t forget the Parmesan cheese!

Directions:

Heat the vegetable broth in a medium saucepan. Set aside.

In the meantime, heat the oil in a large heavy-base saucepan and cook the onion until soft. Add the chopped peppers and cook until a bit tender. Then, add garlic, rice and wine stirring for about 1 minute or until the wine has almost evaporated. Add a ladleful of broth at the same time, stirring with a wooden spoon until absorbed. Add a pinch of saffron. Then, lower the heat and add more broth one ladleful at a time until the rice is tender and creamy.

Stir the peas and cherry tomatoes. Cook for about 1 minute. Swirl in the sun-dried tomato pesto. Serve immediately. Sprinkle with Parmesan cheese on top.

Serves: 3-4

Tip: Please be aware that brown rice will take more time to cook.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

The whole process means tightening our purse strings and saving for the necessities, toward being in the situation of “isn’t this great to have,” rather than not to have.

So, to accomplish this–no more lattes at the espresso stand on the way to work, no more lunch breaks with co-workers, and no more dining out at our favorite Mexican restaurant.

Am I disappointed? Hardly. The ultimate goal is worth the sacrifice. Besides, I’ll bet I lose a few pounds along the way, so how can that be a bad thing?

Lentils fit right into my plan. For pennies, I can buy a ton of them, although that’s probably a bit of an exaggeration. These tiny little disks of goodness make such a variety of soups, stews and salads, that you’ll never be bored.

Even better, lentils are loaded with protein and fiber. A bowl of soup keeps me hungry free for hours.

Sounds like a winner to me!

Spicy Mexican Lentil Stew

4 medium tomatoes, chopped
1 medium bell pepper, finely chopped
1 small onion, finely chopped
2 cloves garlic, minced
12 ounces beer
4 cups vegetable broth
2 cups water
1 tablespoon chili powder
1 tsp cumin
1 pinch cayenne pepper
1 cup lentils, rinsed and drained
1 medium lime, juiced
½ cup cilantro, rough chopped
6 tablespoons light sour cream
6 tablespoons light cheddar cheese, shredded
6 tablespoons avocado, chopped

Servings: Makes 6 main dish servings.

Directions:

1. In a large Dutch oven combine tomatoes, bell pepper, onion, garlic, beer, vegetable broth, water, chili powder, cumin, and cayenne. Bring to a simmer over medium low heat for 1 hour, until vegetables are tender.

2. Add lentils and lime juice. Cook another 20 minutes until lentils are tender. Add more water if necessary to keep a nice stew consistency.

3. Add cilantro.

4. Top with cheese, avocado and sour cream.

What’s good for me in this dish?

Beans and legumes are an excellent source of antioxidants, folic acid, potassium, dietary fiber and complex carbohydrates. They are also a terrific source of protein. Folic acid is important for the formation of red blood cells, and potassium is important for our nervous system. It also promotes a healthy heart rhythm. Fiber is improves digestive health, and keeps hunger satisfied for longer periods of time.

Amount Per Serving: Calories: 229, Total Fat: 4.32g, Cholesterol: 6mg

Sodium: 443mg, Total Carbs: 32.52g, Dietary Fiber: 12.68g, Sugars: 5.24g, Protein: 12.74g, Weight Watchers Points 4

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Nutrition details obtained from http://www.whfoods.org, http://www.nutritiondata.com, http://www.about.com, and http://www.abouthomecooking.com.

Thanks to the internet I was able to find the real meaning of the dish’s name:

The name consists of two words: "rata" is slang from the French Army meaning "thick stew" and from the alteration of “touiller” (to stir).

In the traditional way, vegetables are cooked separately, except for the tomatoes, before being put together in the pot. This method holds their individual textures and flavors. This is time consuming cooking, so many chefs make it sautéing all of the vegetables together.

I’ve never watched Julia Child, but she learned along with other chefs who prepare Ratatouille, to cook aubergine and courgettes individually, while the tomatoes, onion, garlic and bell peppers are prepared into a sauce. It’s then set-up in layers in a casserole, and then baked in an oven.

As you might know, aubergine is the European name for eggplant and courgettes for zucchini.

Ratatouille is frequently served as a side dish; or as a main course by itself.

It can also be served with pasta, rice or bread.

Ratatouille is full of enormous and beneficial ingredients for one’s health, including potassium, fiber, vitamin C, antioxidants, and more, making this dish well worth the work.

Enjoy!

Ingredients:

• 1 large eggplant
• 1 large zucchini
• salt
• 1 red pepper
• 1 green pepper
• 1 large mild onion
• 10 tbsp Olive oil
• 6 garlic cloves
• 1 lb. plum tomatoes, peeled, seeded, and chopped
• 3 sprig fresh thyme
• 1 tbsp chopped fresh parsley
• 2 tbsp chopped fresh basil
• 4 coriander seeds
• Pepper to taste

Directions:

Cut the eggplant and zucchini across into slices (1/2 inch thick). Place them in separated colanders and salt and blot them for about 30-45 minutes.

Peel the onions, cut in half, and slice into fine half moons. Cut the peppers into thin strips.

Rinse and drain the eggplants. Cut each slice in four pieces. Heat about 2 tbsp of oil in a saucepan and cook for about 3-4 minutes until soft. Remove from oil and drain any excess of oil. Set aside.

Rinse and drain the zucchini. Cut each slice in half. Heat about 2 tbsp of oil in a saucepan and cook for about 3-4 minutes until soft. Remove from oil and drain any excess of oil. Set aside.

Cook onions with 2 tbsp oil for about 6-8 minutes until soft. Remove from oil and drain any excess of oil. Set aside.

Finally heat 2 tbsp oil and cook the peppers for 5 minutes until the skin is lightly wrinkled.

Put all vegetables together in a pan.

Heat 2 tbsp oil and add the garlic. When the garlic starts to sizzle, add the chopped tomatoes, the herbs, coriander seeds, and pepper. Cook for about 5 minutes.

Pour the tomato mixture over the vegetables in the pan and cook gently for 10 minutes.

Let it cool, preferably not in the refrigerator. Ratatouille is best served the following day.

Serves: 4-6

Note: Ratatouille takes quite a long time to prepare so it’ss traditionally made in large quantities. It’s then typically enjoyed and eaten over several days as an hors d’œuvre side dish, or main meal.

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.

Don’t get me wrong – I am far from perfect. I love to eat at our local Quiznos, where they serve a spicy chicken salad I adore, and I’m even known to order the occasional chicken burger and fries when the mood strikes. Still, most days, I bring my lunch to work.

It’s not hard to take leftover ingredients from other meals, and turn them into a nutritious, brain boosting lunch. A lunch that will get you through the rest of your day with more energy than you would have had by eating that calorie laden burger from the restaurant next door.

I’m not talking about bringing leftovers from last night’s meal. I realize there are many people who wouldn’t touch leftovers. I’m talking about making a little bit extra of this or that, and turning it into a delicious salad, or a wrap for lunch the next day.

A perfect example of my easy lunch philosophy, is this salad made with extra quinoa from the Greek Quinoa Burgers I had already made for dinner. I simply tossed the quinoa together with colorful veggies, a little balsamic dressing, and some tangy feta cheese.

What a nutritious, delicious, lunch. Enjoy!

Fresh Asparagus and Quinoa Salad

3 cups quinoa, cooked according to package directions
½ medium green pepper, chopped in small pieces
½ medium red bell pepper, chopped in small pieces
¼ small onion, finely chopped
2 cups English cucumber, chopped in small pieces
2 cups asparagus, thin stalks cut into 2" pieces
½ medium lemon, juiced
4 tablespoons light balsamic vinaigrette; look for a bottled dressing with organic ingredients
1 cup feta cheese, crumbled
salt and pepper

Servings: Makes 4 main dish servings.

Directions:

1. Place asparagus pieces in a steaming basket, then in a large saucepan with 3 " of water. Cover, and bring to a boil over medium heat. Steam for 4 minutes to blanch, and remove from heat. Cool for 10 minutes.

2. Combine asparagus with remaining ingredients, salt and pepper to taste, and chill for 30 minutes prior to serving.

What’s good for me in this dish?

Quinoa is a nutritional powerhouse. It’s a complete protein containing all 9 essential amino acids. It’s also high in manganese, magnesium, iron, tryptophan, copper and phosphorus. Quinoa provides significant benefits for heart health. It’s also useful for people who suffer from migraine headaches. High in fiber, quinoa is a dieter’s dream.

Calories per serving: 328, Total Fat: 10.40g, Cholesterol: 33mg, Sodium: 630mg, Total Carbs: 40.45g, Dietary Fiber: 6.99g, Sugars: 5.34g, Protein: 13.85g, Weight Watchers Points: 7

Currently, Kristi Rimkus authors her own blog over at Mother Rimmy’s Cooking Light Done Right.

Nutrition details obtained from http://www.whfoods.org, http://www.nutritiondata.com, http://www.about.com, and http://www.abouthomecooking.com.

Its different varieties are extensive, and can be infinite as your creativity is able to meet your desire. Tapas are usually served before the main meal, allowing for good conversation with family or friends, while waiting for the main course.

This particular tapa is made using a special Spanish pepper called a Piquillo pepper. The name piquillo, means “little beak” (Spanish: pico). They’re grown in northern Spain. They are picked by hand, roasted, and preserved in cans or jars. The slow roast in open wood fires gives the piquillo a unique sweet spicy flavor, unlike any other one you’ve tried before.

Previously, it was difficult to find these peppers in the USA, but luckily Trader Joes, carries them. It’s a good idea to use always extra-virgin oil, ensuring that they’re cooked without any chemical treatment.

Tapas – Piquillo peppers stuffed with Manchego cheese

The original recipe calls for Roncal cheese. I use Manchego cheese, which is a similar cheese but easier to find at the store mentioned above.

Manchego is made in the central region of La Mancha, from sheep of the same name. That’s why the cheese has its name. It’s a famous Spanish cheese, even mentioned by Cervantes in his legendary book "Don Quixote of La Mancha".

Ingredients:

• 4 tbsp Spanish extra-virgin olive oil
• 1 tbsp sherry vinegar
• 2 minced shallots
• 1 bunch scallions thinly sliced (white part only)
• Pepper to taste
• 6 piquillo peppers
• 3 oz Spanish Manchego cheese cut in six slices
• Fresh thyme sprigs
• Fresh parsley sprigs

Directions:

Mix together 2 tbsp of olive oil, vinegar, shallots, and scallions together in a mixing bowl and season with pepper.

Pat dry the peppers on a kitchen towel. Slide a slice of cheese in each one.

Heat the reminding olive oil in a medium sauté pan over medium heat. Add the peppers and cook them on both sides until the cheese starts to melt.

Transfer the peppers to a serving platter, or individual ones and drizzle them with the dressing and sprinkle with leaves from thyme and parsley sprigs. Or serve the shallot mix on the side of the peppers.

Serve immediately.

Serves: 2

If you want or need more vegetarian recipes or instructions on different dishes, you can find them here, or at my blog Spanish Steps.