My Italian Sauce with Spinach

This sauce can be used to top pasta, baked sweet potatoes, wild rice or organic polenta rounds. Omit the beef for vegan version.

  • 3 Tbs. organic Olive Oil

  • 1 small organic red Onion, diced

  • 4 cloves fresh organic Garlic, minced

  • ½ lb. ground pastured lean Beef

  • 3 c. thinly sliced organic Spinach (measure after slicing)

  • 2 tsp. fresh Thyme, chopped or 1 tsp. dried

  • ½ tsp. Oregano

  • 1 tsp. Sea Salt

  • ½ tsp. Black Pepper

  • ¼ tsp. Cayenne

  • 3 c. diced organic Tomatoes with juices (or 2 c. tomato sauce and omit water)

  • ½ c. hot Water

Heat oil in a saute pan on medium for 1 minute. Add onions and garlic. Turn heat down to medium and stir onions until light brown in color. Add beef and cook until no longer pink.

Add spinach, herbs and seasoning. Continue to cook, stirring for 5 minutes.

Add tomatoes and water. Bring back to a boil. Cover and turn heat to low. Cover and simmer for 15 minutes. Adjust seasoning to taste.

~ Buon Apetito! ♥

Super Duper Dill 'n' Veggie Omelet

We had a little plumbing crisis last night. J did a couple of loads of laundry, his little girl took a shower and we used bathrooms all within the same hour or so.... Yikes!  Our 35-year-old pipes couldn't handle it. While waiting for the plumber this morning, I had time to make a leisurely breakfast.

One of the classic breakfasts that is served in Lebanon is a Dill Omelet. Mom made an oven baked version that includes some flour, and was rich with dill and onions.

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When Fish Meets Spicy Red Sauce

I keepf frozen, wild-caught Cod in my freezer at all times.  Fish is a favorite protein of mine, and hopefully of yours!  It's versatile, cooks quicker than other meats and is oh soo good for you. Herein lies one of my favorite fish toppings. The wonderful omega oils in the fish and the high antioxidant content of cooked tomatoes blend in a wonderful nutrition-filled dish. It's quick and easy to boot.

This recipe can be made with Salmon or Snapper (not farm raised) if you prefer.

Cod in Spicy Red Sauce

  • 2 Tbs. virgin Olive Oil

  • 1/3 c. finely chopped organic Onion

  • 1 Garlic clove, minced

  • 1 Shallot, minced

  • 3 c. canned organic Plum Tomatoes, drained, seeded and coarsely chopped

  • 1/2 c. chopped Green Olives

  • 3 Tbs. organic Tomato Paste

  • 1 tsp. Thyme

  • ¼ tsp. ground Fennel

  • 1/8 tsp. Cayenne Pepper

  • 2 Tbs. minced organic Parsley

  • Sea Salt and pepper to taste

  • 6  6-oz. cold water Cod filets

  • Cilantro leaves for garnish (opt.)

Preheat oven to 425º F.

Heat the oil in a heavy saucepan over medium heat.  Cook onions, garlic and shallot until soft but not brown.

Add remaining ingredients, stir to blend, and then simmer for 10 minutes on medium low.  Taste and adjust seasoning.

Lightly oil a baking dish large enough to accommodate the fish in a single layer.  Arrange filets in the dish.  Pour sauce over fish and bake for 15 – 20 mins.  or until fish is no longer translucent and the sauce is bubbling. Serve with wild rice, or GF pasta and a vegetable.

~ Sahtein! ♥

My Marvelous Meatball Soup

We may have seen the last of the cool weather in Northern California, so I wanted to close the season with one more gathering around soup bowls. In the valley where we live, summer temps can reach 102ºC...HOT.  Today it was in the high 80's, still tolerable, but around 3pm I had to get the a/c going.

I realized that it has been forever since I made Mom's meatball soup. Rolling the tiny meatballs was an activity I liked participating in. Mom taught me how to roll two at a time, since we'd make about 150 of them sitting on the pink vinyl couch in our spacious kitchen, with a low table in front of us.

There was al,ways something going on in the kitchen. We had two live-ins since our house was a two-story with 6 bedrooms, 6 bathrooms, 3 living rooms, a formal dining room a laundry room and kitchen.  (Makes me pant to think about it).

My 4 aunts and uncle lived just 4 miles away and dropped by often.

So deciding to make this soup today was a trip down memory lane.  I seem to be doing that often these days.

You will need:

  • 1 1/2 lbs ground lean Grass-fed Beef (or Lamb)

  • 2 tsp. Wheat germ or Oat Bran

  • 1/2 c. organic Parsley, chopped fine

  • 1 tsp. cinnamon

  • 2 tsp. Sea Salt

  • 1 tsp. black pepper

  • 1 c. chopped organic Tomatoes

  • 1/2 c. Tomato sauce

  • 1/2 c. chopped organic Onion

  • 1 organic Carrot, shredded

  • 1 large organic Carrot, sliced into thin rounds

  • 1/3 c. Brown Rice

  • 2 Tbs. Parsley, chopped (as topping)

Mix meat, seasoning, wheat germ, parsley, onion and shredded carrot well.

meatball soup1

Form into tiny meatballs, a little larger than a hazelnut.

meatball soup2

Heat 6 cups of water in a large pot, and drop meatballs in a few at a time.

meatball soup4

As it starts to boil, turn down heat and skim surface until clear.

meatball soup5

Add tomato sauce, rice and round carrots, cover, and cook until rice is done, about 35 minutes, depending on rice you use.

Season with salt and pepper and a generous dash of cinnamon.

meatball soup6

Cook 5 minutes longer, and add some chopped parsley.

Enjoy with a side salad and roasted sweet potatoes.

~ Sahtein (double health!) ♥

Rigatoni and Veggies

Dinner in a Flash

I had some left over Pasta noodles, zucchini and broccoli. I decided to toss them all together with a spicy sauce rich in antioxidants... due to the Garlic and Tomatoes (Lycopenes)... for a healthy and quick dinner.

Use any combination of veggies you have on hand.

  • 2 c. whole wheat Rigatoni, cooked per directions (I use Fiber Gourmet brand, or Al Dente Carba) Substitute Brown Rice pasta for Wheat-Free version.
  • 1/2. sun-dried Tomatoes in oil, chopped up in blender
  • 1/4 c. hot Water
  • 1/2 c. each lightly steamed Zucchini and Broccoli, bite size pieces
  • 2 cloves organic Garlic, minced
  • 1/4 tsp. Sea Salt
  • 1/4 tsp. Black Pepper
  • 1/4 tsp. Oregano
  • 1/4 tsp. Red Chili Flakes (opt.)
  • 1/4 c. organic flat leaf Parsley, chopped

Place pasta, tomatoes and water in a pan over medium heat. Stir.

Add veggies, garlic and spices. Cover and simmer over low heat until warm...about 10 minutes.  Add parsley.

Serve with a small slice of Whole Grain bread (Udi't Millet or TJ's Flaxseed) sprinkled with virgin Olive Oil and organic Garlic Powder.

The two Breads mentioned above meet our Formula for 'Healthy Carbs'.   ~ Buon Apetito! ♥

Heirloom Tomato Salad with Mint

Nothing is as refreshing to me as the flavors of fresh, vine-ripe tomatoes and freshly chopped mint. Add a drizzle of virgin olive oil and a light sprinkle of salt... and you're done! Well, this recipe adds two B's to raise the taste-bud orgy...basil and balsamic vinegar.

3 Tbs. Balsamic vinegar 1 Tbs. extra virgin Olive oil 3 lbs. mixed organic heirloom Tomatoes, firm 3 Tbs. fresh organic Mint, chopped 3 Tbs. fresh organic Basil, chopped Salt and cracked black pepper Shredded rice or almond cheese (if you can eat dairy, use Asiago shavings)

In a small bowl, mix/whisk together oil and vinegar.

Rinse and core tomatoes, and slice 1/3" thick. Arrange on a platter in layers drizzling dressing over tomatoes and sprinkle mint, basil, salt, pepper and cheese evenly over each layer.

Cover and chill at least 30 minutes or up to 4 hours.

~ Cheers! ♥

Fasoulia (Lima Bean Stew)

This is one of my all-time favorite comfort foods! Mom made Fasoulia practically every other week, because we loved it. It's the Lebanese equivalent of Chili, except we serve it over rice. I often omit the meat for a tasty vegetarian version. Traditionally either Lima or Pinto beans are used, but my family ask for Kidney beans.

This recipe is high in fiber and protein, and is rich in lycopene...a cancer fighter, especially for prostate cancer.

Fasoulia or Lebanese Lima Bean Stew

  • 1 Tbs. extra Virgin Olive Oil
  • 1 medium white organic Onion, chopped
  • 6 oz. grass-fed Beef or Lamb, cut into 1/2" cubes (omit for Vegan version)
  • 1 1/2 c. boiling Water or hot Green Tea
  • 4 cups organic Lima, Kidney or Pinto beans (boiled or canned)
  • 2 Tbs. organic Tomato Paste
  • 1 tsp. Allspice
  • 1/2 tsp. Cinnamon
  • 1/4 tsp. Black pepper
  • 1 - 1-1/2 tsp. Sea Salt (to taste)
  • 1/4 tsp. Cayenne Pepper (optional)

Place medium size pot over medium heat for 1 minute. Add olive oil to pot and wait 2 minutes. Add the onion and gently saute, stirring, until they turn translucent. (Remember to turn heat down a little if the onions start to really sizzle, we don't want to burn the oil.)

Add the cubed meat, and stir until meat is no longer pink on the outside. Add boiling water, cover and simmer on low heat for 25 -30 minutes, until meat is tender.

Add the beans, tomato paste and spices.  Return heat to medium.

If needed add another 1/2 c. of water to keep liquid level with beans. Stir well. Once stew begins to bubble, cover and simmer for another 20 minutes. Taste and adjust salt.

Serve over Brown and Wild Rice or Whole Wheat Bulgur Pilaf.

~ Sahtein (double health)! ♥

Tomatoes and Their Stunning Health Benefits

Lycopene is found in cooked tomatoes and is responsible for its anticancer properties and rich red color. Anything made with cooked tomatoes is rich in lycopene.
Unlike other veggies, tomatoes get better with heat!
Cooking allows for better absorption of lycopene in the body.
Fats increase availability of lycopene to the body, so cooking tomatoes with olive oil enhances the amount of lycopene that can be absorbed. Italians have it right!
 
There may be a link between low incidence of prostate cancer and tomato consumption. Its anticancer effect may be attributed to its action as an antioxidant, or it may act directly on certain enzymes interfering with androgen signals, and disturbing the growth of tumors. Lycopene tends to accumulate in the prostate area so it is recommended for helping protect against prostate cancer.

According to a Study funded by the NIH (National Institutes of Health) in 2005:

"Epidemiological evidence associating the decreased risk of prostate cancer with frequent consumption of tomato products inspired us to conduct a small intervention trial among patients diagnosed with prostate adenocarcinoma.
Tomato sauce pasta was consumed daily for 3 weeks before their scheduled prostatectomy, and biomarkers of tomato intake, prostate cancer progression and oxidative DNA damage were followed in blood and the available prostate tissue.
The whole food intervention was so well accepted by the subjects that the blood lycopene (the primary carotenoid in tomatoes responsible for their red color) doubled and the prostate lycopene concentration tripled during this short period.
Oxidative DNA damage in leukocytes and prostate tissues was significantly diminished, the latter mainly in the tumor cell nuclei, possibly due to the antioxidant properties of lycopene.
Quite surprising was the decrease in blood prostate-specific antigen, which was explained by the increase in apoptotic death of prostate cells, especially in carcinoma regions.
 Prostate cancer cell cultures (LNCaP) were also sensitive to lycopene in growth medium, which caused an increased apoptosis and arrested the cell cycle.
A possible explanation of these promising results may reside in lycopene effects on the genes governing the androgen stimulation of prostate growth, cytokines and on the enzymes producing reactive oxygen species, all of which were recently discovered by nutrigenomic techniques.
Other phytochemicals in tomato may act in synergy with lycopene to potentiate protective effects and to help in the maintenance of prostate health."
Naturally, tomato paste has the highest lycopene content of all tomato-based products.  Tomato paste (or sundried tomatoes) can be added to stews, egg dishes, sauces, and soups.
Our family loves a good quality organic tomato paste spread on whole grain toast with a drizzle of olive oil and a light sprinkle of salt!
Click here for an Antioxidant Rich Pasta Recipe.
Buon Apetito! ♥