An Experimental Mixture

Some unexpected company prompted me to use up some odds and ends in the fridge and to whittle down my tomato surplus.

Aside from my tomato overload, I had a big bowl of ripe peaches from the farmers market, lots of basil growing on the deck, and a hunk of feta cheese.

Do Things That Grow Together Go Together?

I had read somewhere that things that grow during the same growing season go together – an idea that my Mother, who grew up on a working farm, absolutely upholds.  So, I figured if it’s peach and tomato season, why not try them together?

To go with a roasted chicken I picked up at the market, I made what turned out to be an absolutely delicious tomato, peach, feta, and basil salad.

Tomato, Peach, Feta, And Basil Salad

I didn’t use any precise measurements although the cut up amounts of tomatoes and peaches looked about equal.

Ingredients:

• Equal amounts of tomatoes and ripe peaches cut into small chunks (I halved the larger grape and cherry tomatoes)
• Crumbled feta cheese to taste
• Fresh basil to taste
• Salt
• Balsamic vinegar

1.  Core and seed the larger tomatoes

2.  Chop tomatoes into bite-sized pieces, salt them, and let them drain

3.  Remove the stones (pits) from the peaches and chop the peaches into bite-sized pieces about the same size as the tomatoes

4.  Make a chiffonade of basil (cut it into thin strips)

5.  Mix everything together

6.  Add the crumbled feta

7.  Mix again

8.  Correct the salt and add balsamic vinegar if desired

9.  Serve at room temperature

10. Refrigerate any leftovers – they’re great the next day as a type of tomato/peach salsa on fish, chicken, sandwiches or anything else you can think of.

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It’s a banner year for tomatoes in the northeast and I have red ones — both large and small — pinkish ones that are sort of heart shaped, plums, green striped ones, and canary yellow ones. The voracious woodchucks and chipmunks (I watched a little Alvin wrestle a tomato off a plant on my deck, roll it across to the stairs, and  then snag it in his mouth like a toddler carrying a giant beach ball) are feasting to their hearts’ content and there is still a surplus.

An Experimental Mixture

Some unexpected company for a casual dinner gave me an opportunity to experiment, to use up some odds and ends in the fridge,  and to invade the tomato surplus.

Aside from my  tomato abundance, I had a big bowl of ripe peaches from the farmers market, lots of basil growing on the deck, and a hunk of feta cheese.

Do Things That Grow Together Go Together?

I had read somewhere that things that grow during the same growing season go together.  Now that may or may not be true, but why not try peaches and tomatoes together?

To go with a roasted chicken I picked up at the market (of course I know I could have grilled some cutlets, but sometimes a shortcut or two is a sanity saver), I made an absolutely delicious tomato, peach, feta and basil salad.

Tomato, Peach, Feta, And Basil Salad

I did not use any precise measurements although the chopped amounts of tomatoes and peaches looked about the same.

Ingredients:

• Equal amounts of tomatoes and ripe peaches
• Crumbled feta cheese to taste
• Fresh basil to taste
• Salt
• Balsamic vinegar

1.   Core and seed the tomatoes.

2.  Chop tomatoes into bite sized pieces salt them and let them drain

3.  Remove peach pits and chop into bite sized pieces about the same size as the tomatoes

4.  Make a chiffonade of basil (cut into thin strips)

5.  Mix everything together

6.  Add the crumbled feta

7.  Mix again

8.  Correct the salt and add balsamic vinegar if desired

9.  Serve at room temperature

10.Refrigerate any leftovers which are great the next day as a type of tomato/peach salsa on fish, chicken, sandwiches or anything else you can think of.

Finish Dinner With Blueberries

The perfect — and easy end to such a simple and delicious dinner was the blueberry buckle I wrote about a couple of weeks ago. I had blueberries from the farmers market, too, so I used those, bit I could have combined blueberries and peaches or other berries or stone fruit, too.

SocialDieter Tip:

Roasted chicken; tomato, peach, and feta salad; and blueberry buckle add up to a rather low calorie, low fat meal especially if you have the chicken without the skin, use fat free feta in the salad, and skim milk and decreased amounts of sugar and butter in the blueberry buckle recipe.  Delicious, nutritious, low in calories, and easy.

The post What Can You Do With All Of Those Darn Tomatoes? appeared first on Eat Out Eat Well.

How much fun is it to sit on some porch steps or on a big rock and spit watermelon seeds. (I know, seedless watermelons not only exist, they are the most popular watermelon in the US.)  Maybe even have a contest.  Okay – so not everyone gets as much of a kick out of it as I do, but it has been fun since I was a kid.

Watermelon was – and still is – a treat.  It certainly finished off lots of camp meals and family picnics.  How great is sweet, juicy watermelon on a hot day?  What about the college special: watermelon infused with vodka – or when money was scarce, grain alcohol?  And, how pretty are those intricate carved watermelon baskets filled with watermelon, cantaloupe, and honeydew balls?  Labor intensive.  My mother was good at that.

A Melon With History

The first recorded watermelon harvest was in Egypt, nearly 5,000 years ago. Now you can find more than 1,200 varieties which are are grown in 96 countries.  Watermelon, 92% water and 6% sugar, is a cousin of cucumbers, pumpkins, and squash and is the most consumed melon in the US, followed by cantaloupe and honeydew.

Some Watermelon Trivia

• Because of its water content, watermelon is a volume food. It fills you up and quenches your thirst and is great for weight control.

• 1 wedge (about 1/16 of a melon, 286 g) has 86 calories, no fat, 22g carbs, 1g fiber, 2g protein.

• 10 watermelon balls (122g) have 37 calories, 0 fat, 9g carbs, 0g fiber, 1g protein

• 1 cup of diced watermelon (152g) has 46 calories, 0g fat, 11g carbs, 1g fiber, 1g protein

• Two cups of watermelon chunks will supply 25% of your daily vitamin A, 30% of your daily vitamin C, B6 (6%) of B6; 8% potassium, 4% phosphorus, and 8% magnesium as well as beta carotene and lycopene (red flesh melons).

• The inner rind is edible and has a bunch of hidden nutrients.  The outer rind, also edible, is sometimes used as a stir-fried or stewed vegetable or pickled condiment.

• When you buy a watermelon look for one that is firm, symmetrical, and free from bruises, cuts, or dents. It should be heavy for its size and its underside should have a creamy yellow spot from where it sat on the ground while it ripened in the sun.

• Whole melons will keep for 7 to 10 days at room temperature but lose flavor and texture if they’re stored too long. They’ll keep for three to four days in the fridge after they’re cut.

SocialDieter Tip:

I love the combination of sweet and salty – with a sweet/sour dressing.  Here’s a recipe for a great watermelon, feta, and greens salad that is low in calories and fat.

Mediterranean Watermelon Salad

Ingredients: (adapted from watermelon.org)

• 6 cups torn mixed salad greens

• 3 cups cubed seeded watermelon

• 1/2 cup sliced red onion

• 1/3 cup crumbled feta cheese

• 1/2 cup watermelon vinaigrette

• Freshly ground black pepper

• Mint sprigs

Watermelon Vinaigrette:

• 2 tablespoons honey

• 1/4 cup pureed watermelon (puree chunks in a food processor)

• 2 tablespoons white wine vinegar

• 1/4 teaspoon pepper

• 1 teaspoon olive oil

Directions:

Make vinaigrette.  Whisk together all ingredients; store in refrigerator; shake well before using. Makes about 1/2 cup.

In large bowl, mix all salad ingredients except vinaigrette, pepper, and mint. Just before serving, toss salad mixture with vinaigrette. Garnish with pepper and mint sprigs.

Makes 6 servings. About 75 calories per serving.

The post Watermelon: Tastes Good, Looks Good, And Fills You Up appeared first on Eat Out Eat Well.

In the middle of the tiny village square, just opposite the restored church, is a charming little café/wine shop/food shop run by a happy woman with a booming voice and matching personality.  The minute she learned I was very interested in the food she served, particularly her panzanella (bread salad) and her farro salad, she invited me into her small kitchen to watch the daily preparation of both.

Just as I learned to cook from my Greek, diner owner, short-order cook and dinner preparing father, she measured nothing, eyeballed proportions,  tasted everything, and used seasonal vegetables and regional products almost exclusively.

Only Use Extra Virgin Olive Oil

As I watched each salad being assembled, I was told repeatedly (and forcefully) that the most important ingredient is extra virgin olive oil.  Believe me, even when you grow up with olive oil as a staple, as I did, at ten in the morning when the booming voice repeats this as every ingredient is added, it makes an impression.  Of course, when you are in a village that has olive trees everywhere – encasing the vineyards, along every road interspersed with cypress tress, and grown in pots in front of homes and the café – with the vineyard’s very own olive press residing in  the medieval building across the way – using a generous (really generous) amount of the truly organic first pressed, intense, flavorful, and deep green, is both a cinch and a way of life.

Farro:  A Nutritious And Versatile Grain

The café’s farro salad was extremely fresh and delicious.  A little research shows that farro (FAHR-oh) is not wheat, but a plant and grain all its own that looks like light brown rice and has a nutty taste. It is lighter than other whole grains and contains a starch similar to Arborio rice (which is why it can be used in risottos).

Farro, a nutritious whole grain, sometimes referred to as spelt (which is really more like a close cousin), is rich in fiber, magnesium, and vitamins A, B, C and E; easily digested; and low in gluten. A serving size, ½ cup cooked (4 oz), has 100 calories, 1g fat, 26g carbs (3.5g fiber), and 4g protein.

Farro has history – it’s the original grain that fed the Mediterranean and Near Eastern populations for thousands of years and was the standard ration that fueled the Roman legions that marched through Italy.

A Healthy and Nutritious Whole Grain

For centuries, farro has been a mainstay of Tuscany, a region in northeastern Italy. Because farro is not an easy grain to grow and can produce low yields, farmers in the Mediterranean switched to grains that had higher yields.  However, with an increased interest in whole grains, farro is making a comeback helped by inventive chefs who are adding it to salads, soups, and meat entrees. With a  husk that adheres to the grain,  faro is high in fiber, vitamin B, and protein. Tuscans often combine it with legumes making it a complete protein meal.

Cooking Farro

Farro (botanical name, triticum dicoccum) is easy to prepare and can be found in Mediterranean groceries, specialty and whole food stores.  Check the package directions because some farros may need presoaking. It doubles in volume when cooked and keeps for 3 to 4 days, covered, in the refrigerator.

There’s a lot of leeway with cooking time, but when it is boiled it should be tender but still have some firmness in its center. People have a preference for the level of chewiness or mushiness of their farro and cook it accordingly. Most recipes call for cooking it anywhere between 20 to 40 minutes.  It can be eaten hot or at room temperature, as a salad, side dish, cereal, or added to soup.  It continues to absorb liquids even when taken off the heat, so it can really plump. It’s darn hard to overcook it.

Volpaia Salad de faro

This is the recipe from the café in Volpaia.  No measurements – everything to taste.  They put the farro in cold water, boil it for 15 minutes, rinse it in cold water, and then let it cool to room temperature before adding the other ingredients.

Ingredients

Spelt (farro)

Tomatoes, cored, seeded, chopped

Celery

Onion

Mozarella

Salt, pepper, extra virgin olive oil

Fresh basil for garnish

• Put farro in cold water. Bring to a boil and cook for 15 minutes

• Drain and rinse in cold water

• Mix in tomatoes, celery, onion, mozzarella

• Add salt, pepper, extra virgin olive oil to taste

• Mix and refrigerate

• Adjust seasonings before serving

Tip:

Farro makes a great nutritious and filling salad.  Think about adding other proteins: chicken, tuna, hard boiled eggs, for a main dish salad.  In cooler weather use it for risotto or a pilaf or add it to soups as you would barley or rice.

Stay tuned for more Tuscan eating adventures and photographs, including my morning spent in a Tuscan cooking class and lunch at the home of the chef and owner of the Volpaia vineyards.  So good!

The post Eating In Tuscany: A Recipe For Farro Salad appeared first on Eat Out Eat Well.

Katsikaki:  Kid Goat

It all started last fall on a trip to Washington DC. I had dinner at Komi, a fabulous Greek/Mediterranean restaurant.  The highlight (or one of the highlights, there were many) was katstikaki, Greek for a kid goat.  I have had goat before, but this preparation was memorable.

Fast forward 5 months.  I paid a visit to a butcher in New York City to order lamb for Easter dinner. This particular butcher only sources from the Northeast.  “No lamb,” I was told – “Easter is early and the local lambs are not ready – but we are stocking goat for six weeks through Easter.”

I’ve never prepared goat before, but was up for the challenge.  However, animal lover that I am, I had to dissociate the image of the animal from the meat.  Goat would be fine as long as it did not bear any resemblance to the animals at the nature center or the ones I’ve seen perched on the sides of cliffs.

I placed my order for two legs of goat (they’re small), which I later had to increase to three – everyone I invited was so intrigued by the thought of goat, they agreed to come.  I even tried for four legs, but ended up with a tripod – the supply was exhausted!

Goat: the most widely consumed meat in the world

Goat is a staple of Mexican, Indian, Greek, Southern Italian, Middle Eastern, Caribbean, and other cuisines. Baby goat, also called cabrito or capretto, is low in fat and cholesterol.  It is similar to venison in its flavor and texture, but it isn’t gamey.  Kid goat meat is tender and delicate like young lamb and is similarly prepared. Mature goat meat is tougher and more strongly flavored. Goat meat (also called Chevon), can be stewed, baked, braised, grilled, roasted, and barbequed.  Some cultures roast the goat on a spit or in a pit.

Goat Nutrition

Goat is nutritionally superior to beef or chicken, with a low fat content. Since goat is a red meat, it contains iron and B vitamins.

According to the USDA:

Cooking Our Goat

How to cook our three legs of goat prompted much family discussion.  One son suggested roasting the goat on a spit in the front yard, another suggested digging a pit in the back yard, the third, wisely, suggested braising it, indoors, in a large pot.  I was on a quest for goat info. I googled and talked.  I asked a couple of chef acquaintances.  I went to primary sources:  a couple of Greek mamas who own diners and cook lots of goat.

Bottom Line

You can cook goat, especially baby goat, much like lamb.  When it came down to the wire, we ended up making goat stew – two different ways. We browned cubed goat, along with onion, garlic (lots), carrots, and celery.  With a house full of people crowding the kitchen and eating constantly, we did the prep work and browning the night before and the stewing the next day.  Because we couldn’t decide on our preferred flavorings, we made two stews – one with red wine and tomato paste, the other with white wine and lemon.  We also made liberal use of oregano.  We served the stew(s) with orzo, asparagus, and sautéed kale.

No Leftovers

Everyone – from an eighteen month old to an 85 year old – ate goat – both kinds.  No clear favorite for red wine/tomato stew vs. white wine/lemon stew.  A great meal, flavorful, satisfying, and quite nutritious.  Room for dessert.

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