Tag Archives: Olive oil

Pasta Primavera

Perfect for spring or summertime pasta!

Perfect for spring or summertime pasta!

A popular spring and summertime pasta is easy to prepare and can be served with hot or cold. Best prepared 12 hours in advance to allow the flavors to be enhanced through the marinating of time.

ENJOY!!!!

Ingredients to serve 4

  • 1/4 cup olive oil
  • 1 garlic minced
  • 1 cup cherry tomatoes halved
  • 1/4 c sliced olives
  • 1 carrot minced
  • 1 celery minced
  • 3/4 cup broccoli sliced and steamed for about 5 minutes
  • 10 basil leaves cut into strips (or 1 tablespoon of pesto)
  • optional: sunflower seeds
  • optional 1 tsp of red pepper flakes
  • Pasta of choice: Rotini or Farafalle (Bow tie) allow to cook about 1 minute less than indicated on box.

In a large pan fill with water, bring to a boil and add pasta. Heat oil and garlic in skillet for 2 minutes, when the garlic turns beige in color add tomatoes to skillet and quickly cover to prevent splatter. Also add olives, carrot, celery, broccoli. Allow to simmer on medium-low heat for 5 minutes.

Drain water from pasta. Turn off all stove burners. Add pasta to skillet of vegetables thoroughly incorporate the foods by turning with 2 spoons. May serve warm OR place into a bowl and allow to marinate in the refrigerator if serving cold.

Mediterranean Diet Grocery List

The Mediterranean Diet allows individuals to enjoy a Lifestyle of healthy eating without over thinking the grocery list. By  simply reviewing the diagram anyone can budget by the monthly bill and get a clean bill of health from the doctor too.

Budgeting your diet and monthly bills just got easier by planning your daily dietary intake.

Your grocery list should be broken into a few categories and shopping at the store should be spent more on the perimeter of the grocery store which usually have your most nutrient dense vegetables, fruits, fish, dairy meats and poultry. The center of the store generally carries calorie dense products such as processed foods, chips, cookies, white sugar and white flour products.

Daily Foods in the Grocery Basket

  • Vegetables (1 serving: 1 cup cooked)
  • Salads (1 serving: 2 cups)
  • Fruits (1 serving: 1/2 cup & berries is 1/4 cup)
  • Pulses (1 serving: 1 ounce nuts & seeds)
  • Extra Virgin Olive Oil (1 serving: 2-3 Tablespoons)
  • Drink 6-7 glasses of water a day

3-4 Times a Week

  • Cheese (Serving Size 1 ounce, 3-4 times a week)
  • Fish (Serving Size 4 ounces, 3 times a week)
  • Poultry (Serving Size 4 ounces, 2 times a week)
  • Eggs (Serving Size: 1, 3 times a week)
  • Sweets (Serving Size: 3 ounces, White Flour or White Sugar Product)

Once a Week or Less

  • Red Meat (Serving Size: 4 ounces, 1 x week)

Physical Activity of 30 minutes a day keeps the muscles strong and body free from weight gain. To lose weight, walk 60 minutes per day.

Mediterranean Diet Month

THE MEDITERRANEAN DIET can be enjoyed any day and any month. It’s easy to start following the Mediterranean Lifestyle, begin with family and friends and add a variety of foods. Choose a day and incorporate grains, olive oil, fruits & vegetables into your meals.  Please visit the Mediterranean Recipes and enjoy a new way of eating!

The Mediterranean Lifestyle can be enjoyed every day!

Mussels in Creamy Wine Sauce

Mussels enjoyed in a white wine sauce will leaving your guests wanting for more!

Italians enjoy seafood!  This plate full of mussels can be served with or without cream. Mussels can be prepared as an appetizer or as an entrée with pasta. Enjoy the sauce and dip into it with grilled italian bread or ciabatta.  Recommended wine is a Pinot Grigio. Use the wine finder to choose a wine at the following link,  wine

Serves 6 people

Ingredients

  • 1/2 cup Onion minced
  • 1/4 cup Olive Oil
  • 1 tsp Salt
  • 4 Cherry Tomatoes
  • 2 pound Mussels
  • 1 cup Pinot Grigio white wine. (optional)
  • 1 cup Heavy Whipping Cream
  • 1 Garlic Clove ( minced and set aside)
  • 2 Tbsp Parsley ( chopped and set aside)
  • Pepper to taste (cracked black pepper of red pepper flakes)

Directions

Place oil, onion and salt into a large skillet and allow to sauté  over medium heat for 4-5 minutes until the onion is translucent. Add tomatoes, allow to cook for 4 minutes. Meanwhile, place clams and mussels in a colander, wash and scrub shells with cold water and place into skillet. (Only for fresh mussels.)  Frozen mussels have been pre-washed and can be added directly into the heated skillet. Add wine and cream to mussels , stir for 30 seconds. Add garlic. parsley and pepper allow to simmer for 5 minutes.

Can be served over pasta or with toasted Italian bread.

Second large pan: Healt 1/2 cup Olive oil on Medium heat with two garlic cloves for 5 minutes. Remove from heat.

Butternut Squash Soup

Butternut squash is a perfect winter dish!

Butternut squash is a perfect winter dish!

Pick it up! It’s not that hard to work with and one bowl of soup will leave you asking for, “More Please!” Butternut Squash is an ideal winter food, although, by exchanging herbs can bring out a spring flavors as well.  Butternut squash is loaded with Vitamin A & C, Calcium, Magnesium, Phosphorous, Potassium.

Serves 6
Preparation time 30 minutes. Can be made up to 2 days in advance.

Saute` vegetables for 20 minutes.

Saute` vegetables for 20 minutes.

INGREDIENTS
1 /4 cup olive oil
1 celery (quartered)
1 carrot (quartered
1 onion (sliced)
1 butternut squash peeled and cubed
1 potato peeled, quartered & boiled.
2 teaspoon salt
1 cup milk
1 Tbsp  Rosemary OR Cilantro to taste

DSC01403

Slicing squash is simple. Loaded with vitamins & minerals, it's the perfect winter food.

Slicing squash is simple. Loaded with vitamins & minerals, it’s the perfect winter food.

DIRECTIONS
In large sauce pan, add olive oil, celery, carrot onion and butternut squash (peeled, seeds scooped out and cubed.) On medium heat allow to saute` for 20 minutes, stirring periodically. In a seperate pan, boil potatoes until fork tender. Drain potatoes and place into pan with saute` vegetables.  Remove from heat. add milk. Puree vegetables with method of choice, i.e. hand blender. Return pan to low-heat and allow to warm for 5 minutes. Serve into bowls, top with chopped herb of choice.