Couscous Quinoa with Mint and Tomatoes
Tender Whole Wheat Pastry Crust
Mashed Ginger Sweet Potatoes with Fresh Nutmeg
Mashed Yukon Gold Potatoes with Rutabaga
Spinach Orzo with Pine Nuts and Feta
Creamy Polenta and Stacked Polenta Pie with Garlicky Greens and Puttanesca Sauce
I think people underestimate their ability to take care of themselves. We tend to take for granted the everyday acts that prove my point. Cold out? Bet you’re going to wear a warm coat. Need to relax? Out goes the rock and roll, in goes that ocean sounds CD. Boss not showing you the love? I see some serious comfort food in your near future.
Now, I have nothing against a bag of potato chips or a big bowl of organic mint chocolate chip ice cream. I do, however, draw the line at fast-food supersize burgers. As a friend of mine says, comfort food shouldn’t leave you feeling like a beached whale.
Comfort foods have transportive qualities. They take us to a place that’s safe and cozy, a space that’s often reminiscent of pleasant childhood memories. Nearly everyone I know mentions some type of potatoes or pasta as their favorite comfort food. If you know a little of the science behind these foods, that makes perfect sense. Carbs in potatoes and in pasta increase our brain’s serotonin levels. In turn, that elevates our mood. Carbs help put the “comfort” in comfort food.
If you’re not feeling well—physically, emotionally, or otherwise—you’ll find a culinary hug awaits you on every page of this chapter. That’s especially important for people who are suffering from some of the side effects of cancer treatment. The recipes in this chapter are smooth and creamy. Whether it’s a bowl of Creamy Polenta, or Seasonal Couscous, I guarantee each bite will go down easily and reduce your stress level. There’s a combination of new and old here, with an eye toward healthy, tasty variations. If you miss macaroni and cheese but can’t handle dairy, try orzo with Lemon Cashew Cream. If your tummy’s a little touchy, the ginger in my mashed sweet potatoes adds flavor while easing digestion. For traditional fare, the Chicken Potpie can’t miss.
So go ahead, grab one of these friends and get comfortable. You deserve it; you’ve had a hard day.
This is like pronouncing Pouilly-Fuissé; everybody messes it up. Quinoa—pronounced “keen-wah”—is an unusual grain, in both texture and nutrition; it’s the only grain that is a complete protein. Here it’s combined with couscous, a Mediterranean grain, and paired with fresh herbs, tomatoes, and spices.
Serves 8
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 cup quinoa
1¼ teaspoons sea salt
1 cup couscous
2¼ teaspoons ground cumin
1⅛ teaspoons ground coriander
1 cup finely chopped fresh flat-leaf parsley
1 cup finely chopped fresh mint
2 small English cucumbers, peeled, seeded, and diced
1 cup diced tomatoes or halved cherry tomatoes
Zest of 1 lemon (about ½ teaspoon)
¼ cup fresh lemon juice
3 tablespoons extra virgin olive oil
2 scallions, green part only, finely chopped, for garnish
Place the quinoa in a fine-mesh strainer and rinse well under cold running water.
In a small saucepan, bring 1¾ cups water and 1 teaspoon salt to a boil over high heat. Add the quinoa and cover. Decrease the heat to low and simmer for 20 minutes. Remove from the heat and fluff with a fork.
While the quinoa is cooking, place the couscous in a large bowl. Add 1 cup of boiling water and ¼ teaspoon salt. Cover tightly with plastic wrap and steam for 5 minutes, or until the water is absorbed. Fluff with a fork.
Add the quinoa to the couscous, stir in the cumin and coriander, and fluff with a fork. Spread the mixture out on a sheet pan and rake with a fork occasionally until cooled.
In a large bowl, combine the parsley, mint, cucumbers, tomatoes, lemon zest and juice, and olive oil. Add the grains and mix with a fork. Chill for at least 2 hours. Now taste and think FASS: You may need a squeeze of lemon juice or a pinch of salt.
Now that you’re at Yum, spoon into a large salad bowl and garnish with the scallions.
No quinoa in the house? You can make this dish entirely with couscous. Craving orange? It works well to substitute orange juice and orange zest for the lemon.
Some people don’t like quinoa, claiming it has a bitter taste. That’s true when it’s not prepared properly, as the grain is naturally coated with an off-putting resin. To get rid of the resin, put the grain in a bowl of cool water, swish it around with your hand, and drain it in a fine-mesh sieve. Repeat a bunch of times (as in five). It doesn’t take that long, and it makes all the difference in this dish.
PER SERVING Calories: 227; Total Fat: 7 g (0 g saturated, 4 g monounsaturated); Carbohydrates: 35 g; Protein: 6 g; Fiber: 4 g; Sodium: 384 mg
Chicken potpie has always been my slice of scrumptious sanity. That’s why it’s sad to see what the frozen food folks have done with this dish. People who grew up on frozen potpies and try this recipe are astonished: The veggies aren’t mealy, the crust isn’t gooey, and the salt content is definitely below that of the Dead Sea. While the ingredients here are mostly traditional, I’ve added a few twists guaranteed to produce smiles and sighs. This is a great gift to share with someone who has a bit of the blues.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 tablespoons extra virgin olive oil
1½ cups diced yellow onion
Pinches of sea salt
¾ cup peeled and diced carrots
¾ cup diced red potato
¾ cup peeled and diced celery
¼ teaspoon dried thyme
2 tablespoons organic unsalted butter
2 tablespoons organic unbleached all-purpose flour
½ cup All-Purpose Chicken Stock or No-Fuss Roasted Chicken Stock
½ cup low-fat organic milk
2 cups shredded or bite-size pieces of cooked organic chicken
Pinch of freshly ground pepper
1 recipe Potpie Pastry Crust, Tender Whole Wheat Pastry Crust, or Savory Spelt Tart Crust
Preheat the oven to 350°F. In large sauté pan, heat the olive oil over medium heat. Add the onion and a pinch of salt. Sauté until golden. Add the carrot, potato, celery, and thyme, stir to fully incorporate, and continue to cook for 6 to 8 minutes or until just tender.
Transfer the vegetables to a bowl. In the same pan over medium-low heat, add the butter. Once it has melted, add the flour and whisk quickly to make a paste. Slowly whisk in the stock and add the milk. Keep whisking until velvety smooth. Add a pinch of salt. If the sauce is too thick, add a small amount of stock. Return the vegetables to the pan and add the chicken and a pinch of salt and pepper. Mix to combine and set aside.
Roll the prepared dough on a lightly floured surface into a circle 2 inches larger than your pie plate, and about 1/16 inch thick or roll into circles to form single serving galettes. When you make galettes be sure the mixture has cooled first. The dough for galettes is very thin and you don’t want it to start cooking from the heat of the filling. Fill and bake for 20 to 30 minutes, or until the crust is golden brown. Serve hot.
The secret herb in this dish is thyme, but it’s a temperamental guest. Undercook it and it tastes like grass. The good news is that this recipe makes thyme prep foolproof; Sautéing it with the vegetables and then baking it ensures that the thyme doesn’t come out with the texture and flavor of a putting green.
Want to get a little saucy with this one? After the chicken and vegetables are combined, add another ½ cup of stock.
My mom, who always has an eye for color, pretties up her chicken potpies with ¼ cup of green peas. Just to prove her kitchen chops, she’s quick to remind me the peas are also a great source of fiber. And finally—after, what, 40 years?—she just told me her secret ingredient is a pinch of nutmeg in the sauce. It works.
PER SERVING Calories: 509; Total Fat: 28 g (9 g saturated, 13 g monounsaturated); Carbohydrates: 43 g; Protein: 20 g; Fiber: 7 g; Sodium: 418 mg
This quick and easy pastry crust uses one of my favorite culinary techniques: pressing the “go” button on my food processor. Be careful not to overprocess the pastry—you don’t want it to get tough.
Serves 6
½ cup ice water
1½ cups organic unbleached all-purpose flour
¾ teaspoon sea salt
6 tablespoons (3 ounces) chilled organic unsalted butter, cut into small pieces
1 organic egg, beaten in small bowl with a fork (egg wash)
In a measuring cup, add a few ice cubes to ½ cup water. Let sit for at least 5 minutes so the water becomes very cold. Add the flour and salt to a food processor fitted with a metal blade and process for 10 seconds to combine. Add cold butter to the food processor and pulse 12 to 15 times, or until the mixture looks like coarse meal. Measure out ¼ cup ice water and pour onto flour mixture. Process for about 20 seconds, or until dough just begins to hold together. It will look very crumbly, but will hold together when pressed. Gather dough together and press into a flat disk. Wrap in plastic wrap and refrigerate for at least 30 minutes before using or freeze for up to 1 month.
Ready to roll? Scatter a bit of flour on your work surface, dust your rolling pin, and start rolling. Always roll away from yourself, turning the dough frequently as you go. Roll dough to a thickness of about 1/16 inch.
For 4 individual ramekins: Place an empty ramekin upside down on the rolled-out dough and cut 4 circles about 1 inch larger than the ramekin. Fill the ramekins, then cut a vent in the middle of the dough circle and place on top of the filled dishes. Fold the edge over and use your fingers or a fork to press a decorative edge on the pastry. Brush the top with egg wash; bake as directed.
For 1 large pie: Place an empty pie plate upside down on the rolled dough and cut a circle about 1 inch larger than the plate. Fill plate with pie filling. Place dough on top of the filled pie plate. Fold edges over and crimp with your fingers or a fork. Cut vents into the top using a paring knife. Brush with egg wash and bake as directed.
For the most beautiful top crust, make your pastry in advance. The trick here is simply to chill the pastry for at least one hour in the refrigerator before rolling. After rolling out your pastry, cut the tops and place them on a baking sheet covered with wax paper. Chill for at least 30 minutes. Cut the center vent with a paring knife, fold the edges in, and crimp decoratively. Chill again for 30 minutes before placing on top of the cooled pie filling. Brush with an egg wash and bake as directed.
The daughter of a friend of mine, fourteen, was given a homework assignment by her teacher: Make a chicken potpie with your family and write a report. The class was told to go to a store and buy canned chicken, canned peas, canned soup, and frozen pie dough. The daughter, who had been raised on fresh foods, took one look at the list of ingredients and said to herself, “No way. I’m doing this right.” Her brother got a video recorder and taped the family making this pie from scratch. The teacher took one look at the tape and her paper—they also brought her a small potpie to sample—and gave the girl an A. That kid has a place in my kitchen whenever she’s ready.
PER SERVING Calories: 212; Total Fat: 12 g (7 g saturated, 3 g monounsaturated); Carbohydrates: 22 g; Protein: 4 g; Fiber: 1 g; Sodium: 308 mg
Here’s a twist on traditional white flour pastry crust that uses healthier whole wheat pastry flour instead. You won’t be dissapointed.
Serves 6
2 cups whole wheat pastry flour
½ teaspoon sea salt
4 tablespoons (½ stick) cold organic unsalted butter, cut into small cubes
¼ cup extra virgin olive oil
1 teaspoon maple syrup
¼ to ⅓ cup ice water
1 organic egg, beaten in small bowl with a fork (egg wash)
Add the flour and salt to a food processor fitted with a metal blade and process for 10 seconds. Remove lid and add butter and olive oil; pulse about 10 times or until a coarse meal forms. Stir the maple syrup into ¼ cup of the ice water. Pour water into the processor and pulse until coarsely mixed. The dough should hold together when pinched. If it is too dry, sprinkle in another tablespoon of the ice water and pulse a few more times to mix. Gather the dough together into a ball and press into a flat disk; wrap in plastic wrap and refrigerate for at least one hour. At this point the dough can be rolled out or wrapped in foil and stored in the freezer for up to 1 month.
Scatter a bit of pastry flour on your work surface, dust the top of the dough, and start rolling. Always roll away from yourself, turning the dough frequently as you go. Dust lightly with flour only as needed to prevent sticking. Roll dough to a thickness of about 1/16 inch and about 2 inches larger than your pie plate. Cut the center vent before transferring the dough to the dish. Gently place the dough over the filled pie dish, brush with egg wash, and bake as directed. If you are rolling out your pastry in advance, transfer to a sheet of wax paper on a cookie sheet.
You can cut the vent and brush your pastry crust with the egg wash ahead of time, then place in the refrigerator until ready to use.
My dear friend Wendy Remer, baker and chocolatier extraordinaire, wanted me to give you a gentle reminder: Only use whole wheat pastry flour! Do not substitute whole wheat flour in this recipe—whole wheat pastry flour is milled much finer than regular whole wheat flour and therefore makes a tender crust instead of the sometimes tough, cardboard-tasting crust made from regular whole wheat flour. Whole wheat pastry flour is readily available in bulk, on the shelves at your local market, and by mail order from King Arthur Flour or Bob’s Red Mill to name a few.
PER SERVING Calories: 296; Total Fat: 17 g (6 g saturated, 8 g monounsaturated); Carbohydrates: 31 g; Protein: 4 g; Fiber: 5 g; Sodium: 251 mg
Can I hear a “hallelujah!” for the healing power of the mighty spud? Yes, brothers and sisters, whether you are followers of the lumpy or smooth denomination, to be human is to believe in all things mashed. From Yukon to yam, the pulverized potato provides unparalleled comfort. Many of my clients going through chemotherapy swear by sweet potatoes. The ginger and nutmeg give these spuds a little moxie and help them go down quietly.
Serves 6
4 cups peeled and cubed sweet potatoes or yams (about 2-inch cubes)
1 teaspoon sea salt
2 tablespoons organic unsalted butter
½ teaspoon grated fresh ginger
¼ teaspoon maple syrup
Pinch of ground cinnamon
Pinch of freshly grated nutmeg
Bring a large pot of water to a boil over high heat. Add the sweet potatoes and salt and cook until tender, about 25 minutes. Drain, reserving ¼ cup of the cooking liquid, and return the sweet potatoes to the pot. Add the butter, ginger, maple syrup, cinnamon, nutmeg, and 2 to 3 tablespoons of the reserved cooking liquid. Use a potato masher or electric hand mixer to mash the potatoes. Taste; you may want to add a pinch or two of salt. Serve immediately in a bowl or as a side dish on a plate.
If you are avoiding dairy, substitute 1 tablespoon olive oil or 1½ tablespoons coconut oil for the 2 tablespoons of butter in any of the potato recipes.
PER SERVING Calories: 110; Total Fat: 4 g (2 g saturated, 1 g monounsaturated); Carbohydrates: 18 g; Protein: 1 g; Fiber: 3 g; Sodium: 442 mg
High in antioxidant properties and with a mild sweet flavor, rutabaga cohabits agreeably with potato, especially when a little nutmeg is thrown into the mix. I grew up on this dish, though if I’d known as a kid that it was so healthy, I probably wouldn’t have eaten it.
Serves 6
2 cups peeled and cubed rutabaga (about 1-inch cubes)
1 teaspoon sea salt
2 pounds peeled and cubed Yukon gold potatoes (about 1-inch cubes)
2 tablespoons organic unsalted butter
2 to 3 tablespoons organic low-fat milk
¼ teaspoon freshly grated nutmeg
Bring a large pot of water to a boil over high heat. Add the rutabaga and salt, lower the heat slightly, and boil for 10 minutes. Add the potatoes and boil until both are tender, another 15 minutes. Drain in a colander and return to the pot over low heat. Add the butter and milk. Using a potato masher or electric hand mixer, mash to the desired consistency. Add the nutmeg and taste the potatoes; you may need a pinch or two of salt or another pinch of nutmeg. Serve immediately in a colorful bowl.
The milk can be replaced with stock or reserved cooking liquid.
For a variation on this dish, substitute 2 cups peeled and cubed celeriac for the rutabaga and proceed as directed. Celeriac, or celery root, provides a nice, mellow taste while tempering the starchiness of the spuds. Add ¼ teaspoon horseradish or wasabi—or both—for some heat.
PER SERVING Calories: 175; Total Fat: 4 g (2 g saturated, 1 g monounsaturated); Carbohydrates: 32 g; Protein: 3 g; Fiber: 4 g; Sodium: 412 mg
I learned to make pasta the genuine Italian way, by having it hurled out a window by a bona fide signora yelling that it was 40 seconds past al dente. In an operatic sort of way I learned an important lesson: Never walk away from the pasta pot. The signora also insisted I salt the water after it boils. Why? Who knows? I wasn’t about to argue with the signora and risk flying out the window myself. I’ve since learned that pasta is an ideal canvas to feature vegetables. Serve pasta as a main course or a side dish. Either way, follow the pasta prep directions below. Otherwise the signora might show up at your door.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 teaspoon sea salt
1 pound whole wheat or spelt penne pasta
2 tablespoons extra virgin olive oil
2 tablespoons finely chopped shallot
2 teaspoons finely chopped garlic
Pinch of red pepper flakes
¼ cup Pistachio Mint Pesto or Basil and Arugula Pesto
1 (15-ounce) can cannellini or white navy beans, drained, rinsed, and mixed with a spritz of fresh lemon juice and a pinch of sea salt
¼ cup kalamata olives, pitted and halved lengthwise
1 cup sliced artichokes (canned or jarred in water, rinsed and mixed with a spritz of lemon juice and a pinch of sea salt)
Pinch of freshly grated nutmeg
⅛ to ¼ cup freshly grated organic Parmesan cheese (optional)
Bring 4 quarts of water to a boil over high heat. Add the salt. Add the pasta and cook until al dente; remember to taste at 6 minutes. When the pasta is al dente, drain, reserving ½ cup of the cooking liquid. Set both aside.
While the pasta is cooking, heat the olive oil in a large sauté pan over medium heat. Add the shallot and sauté for 3 minutes. Add the garlic and red pepper flakes and sauté for 30 seconds, just until aromatic. Deglaze with ¼ cup of the reserved pasta cooking liquid. Add the hot cooked pasta and the pesto to the pan.
Add the beans, olives, artichokes, and the remaining ¼ cup of the reserved cooking liquid. Stir until well combined and creamy. Stir in the nutmeg and cheese and serve immediately in a large bowl to bring to the table or individual pasta bowls.
After placing pasta in boiling water, give it a stir. Do not add any oil to the pot; oil prevents the sauce from sticking to the pasta and you’ll end up with a naked tasteless meal. Set a timer for 6 minutes. When the time is up, begin tasting. The pasta should have a little “tooth” in it. That’s “al dente,” which means pasta that is just cooked through. Take it off the stove then and there; by the time it reaches the colander it will have cooked just a tad more and be perfect. Again from the signora, “serve immediately, pasta waits for no one!”
There are many pastas available, in many grades from A to F-minus. For traditional pasta, look for organic durum semolina or whole wheat pasta imported from Italy. Other grains are now being made into pastas, including spelt, quinoa, kamut, and brown rice. They all have a unique taste and can be substituted for more standard pastas.
PER SERVING Calories: 434; Total Fat: 10 g (1 g saturated, 5 g monounsaturated); Carbohydrates: 71 g; Protein: 14 g; Fiber: 10 g; Sodium: 815 mg
After the signora threw my pasta out the window, she taught me how to make this simple dish. Pasta is a great vehicle for showcasing the versatility and tastiness of dark leafy greens. The subtle and creamy sauce is created by using the pasta water in combination with the olive oil and cheese.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
2 bunches Swiss chard, stemmed and cut into small bite-size pieces
1 teaspoon sea salt
1 pound whole wheat or spelt penne pasta
2 tablespoons extra virgin olive oil
1 tablespoon finely chopped garlic
⅛ teaspoon red pepper flakes
¼ cup freshly grated organic Parmesan cheese (optional)
¼ teaspoon freshly grated nutmeg
Spritz of fresh lemon juice
¼ cup toasted walnuts, pine nuts, or pistachios
Cover the chard with a cold water bath and set aside.
Bring 4 quarts of water to a boil over high heat. Add 1 teaspoon salt. Add the pasta and cook for 6 to 8 minutes (spelt or whole wheat pasta may take a little longer, but don’t walk away—it doesn’t take that long). Taste after 6 minutes; the pasta should still be al dente. Drain the pasta, reserving ½ cup of the cooking liquid. Set both aside.
While the pasta is cooking, heat the olive oil in a large sauté pan over medium heat. Add the garlic and red pepper flakes and sauté for 30 seconds, just until aromatic. Lift the greens out of their cold water bath and add them, along with a bit of salt, to the sauté pan. Sauté for about 4 minutes, until tender (the water that adheres to the wet greens should be enough liquid to wilt them during cooking).
Add the pasta and ¼ cup of the reserved cooking liquid. Stir to combine. Add the cheese, nutmeg, and lemon juice. Taste: You may need some of the remaining reserved pasta water, another spritz of lemon juice, or a generous pinch of salt.
Stir in the nuts and serve immediately.
If you’re not using the cheese, add only ¼ cup of the reserved cooking liquid.
Substitute spinach or other greens for the Swiss chard. Or add ½ cup halved cherry tomatoes or 1 roasted and cubed delicata squash just before adding the cheese.
PER SERVING Calories: 370; Total Fat: 10 g (1 g saturated, 4 g monounsaturated); Carbohydrates: 59 g; Protein: 11 g; Fiber: 8 g; Sodium: 483 mg
Couscous is a southern Mediterranean staple made out of durum wheat and resembles grains. Israeli couscous is a little fatter, more like a pearl, but is still small enough to eat with a spoon. Like pasta, couscous goes great with seasonal veggies.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
SQUASH
¼ teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon sea salt
⅛ teaspoon ground cinnamon
2 tablespoons extra virgin olive oil
2 cups peeled and diced acorn squash, butternut squash, sweet potato, or a combination
COUSCOUS
1 cup couscous
1 tablespoon extra virgin olive oil
1 tablespoon diced shallot
3 tablespoons diced fennel
½ cup dried cranberries or currants, or a combination
Pinch of red pepper flakes
¼ teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon sea salt
To make the squash, preheat the oven to 350°F.
In a large bowl, mix the cumin, coriander, salt, cinnamon, and olive oil. Toss the diced squash in the mixture to coat well. Roast on a rimmed sheet pan for 15 minutes, or until just tender, shaking the pan once so the squash cooks evenly. Remove from the oven, let cool, and set aside.
To make the couscous, combine the couscous and 1 cup boiling water in a large bowl and immediately cover tightly with plastic wrap. Let sit for 10 to 15 minutes, or until the moisture is absorbed. Place the couscous on a sheet pan and spread it out with a fork, raking several times while cooling to keep the grains from clumping.
While the couscous is cooling, heat the olive oil in a large sauté pan. Add the shallot and fennel and cook until soft. Add the dried cranberries, red pepper flakes, cumin, coriander, and salt. Stir well.
When the couscous has cooled, add the shallot mixture and squash. Stir well and taste; you may want a squeeze of lemon juice.
Serve at room temperature.
In summer, substitute zucchini or yellow crookneck squash (roasted for 10 minutes) and cherry tomatoes for the acorn squash. In spring, use aspara-gus (roasted for 5 to 7 minutes) or sweet potatoes (roasted for 15 minutes) and toss in roasted pistachios. Fresh spinach, toasted pine nuts, raisins or currants, and dried apricots are good in the fall. Have fun creating your own combinations. The more colorful, the healthier the dish.
PER SERVING Calories: 220; Total Fat: 7 g (1 g saturated, 5 g monounsaturated); Carbohydrates: 35 g; Protein: 4 g; Fiber: 3 g; Sodium: 202 mg
Talk about a recipe: When my mother first coaxed this gem out of her Italian cousin Marjorie, the notes took up four recipe cards (front and back). It also took two days to make. Sure it tasted great, but we were all exhausted from the effort. So I tinkered a little. I won’t kid you: lasagna is never a meal that can be whipped up in 15 minutes, but this version of Marjorie’s lasagna only takes an hour. It’s worth the effort, especially because lasagna is a dish best made (and shared) by more than one pair of hands.
Serves 8
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 recipe Herbed “Ricotta” or organic ricotta cheese (15 ounces)
6 cups Garlicky Leafy Greens, excess liquid squeezed out
10 ounces lasagna noodles (or Vita Spelt lasagna noodles)
4 red onions
2 tablespoons extra virgin olive oil
Pinch of sea salt
3 cups roasted tomatoes (see the Inner Cook Notes in the recipe for Puttanesa Sauce) or 1 (16-ounce) jar of Muir Glen chunky-style prepared sauce
¼ cup freshly grated organic Parmesan cheese
Preheat the oven to 350°F. Lightly coat an 8 by 10-inch or a 9 by 9-inch baking dish with olive oil.
Prepare the “ricotta,” the greens, and the lasagna noodles (per package instructions) so they are ready for assembly.
Quarter the onions and thinly slice. In a large sauté pan, heat the olive oil over medium heat. Add the onions and salt. Sauté over medium heat, decrease the heat to low, and simmer for 20 minutes, until caramelized.
To assemble the lasagna, ladle ½ cup of the tomato sauce into the bottom of the prepared baking dish. Place in a layer of noodles, slightly overlapped, and top with a layer of “ricotta.” Spread one-third of the greens on top, top with one-third of the onions, and add another ½ cup tomato sauce to the dish. Repeat until all the ingredients are used.
Sprinkle the Parmesan cheese on top. Bake, covered, for 30 minutes. Uncover and bake for 15 minutes more, or until the top is browned and bubbly. Remove from the oven and let set for 15 minutes before cutting into serving-size squares.
There’s something about lasagna that brings people comfort during chaos. As one client’s daughter said, “I routinely made this for my mom during her treatment. It was a dish we could always count on.”
We all know that half the fun of making a big lasagna is being able to serve the leftovers again and again. I suggest serving half the lasagna. Cut the rest into squares and wrap and freeze each square individually. Reheat for a quick meal.
PER SERVING Calories: 462; Total Fat: 22 g (4 g saturated, 11 g monounsaturated); Carbohydrates: 53 g; Protein: 19 g; Fiber: 7 g; Sodium: 600 mg
Spinach Orzo with Pine Nuts and Feta
Orzo is pasta that looks and acts like rice. Orzo is more forgiving than pasta if it’s left on the stove top a tad too long. This recipe is great when served warm or at room temperature. It also works well as a pasta salad.
Serves 6
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
1 tablespoon extra virgin olive oil
½ cup finely chopped red onion
1 teaspoon finely chopped garlic
1 pound fresh spinach, finely chopped (about 2 cups)
¼ cup crumbled organic feta cheese
1 teaspoon fresh lemon juice
1 tablespoon grated lemon zest
Freshly grated nutmeg
Pinch of ground cinnamon
½ teaspoon sea salt
1 cup orzo
¼ cup chopped toasted pine nuts, walnuts, or pistachios, plus extra for garnish
In a large sauté pan, heat the olive oil over medium heat. Add the onion and a pinch of salt and sauté until golden. Add the garlic and sauté for 30 seconds, just until aromatic. Add the spinach and a pinch of salt and cook until wilted and tender. Add the cheese, lemon juice and zest, nutmeg, and cinnamon. Mix thoroughly.
Bring 2 quarts of water to a boil in a covered pot over high heat. Add ½ teaspoon salt and the orzo. Cook for 8 to 10 minutes, until al dente. Drain the orzo and transfer to a large bowl. Add the spinach mixture and the ¼ cup nuts and combine.
Taste, adding a pinch of salt or another shave of nutmeg if necessary. Serve in a bowl or on a plate topped with some additional nuts.
The Big O: I’ve heard farmers call spinach a “heavy feeder.” That’s because it pulls lots of nutrients from the soil to help it grow quickly. Spinach will gobble up everything in its path, meaning more minerals if the soil is pesticide free, and a whole bunch of nasty stuff if it’s not, including fungicides and other chemicals that zap out nutrients and taste. Use organic spinach to get the most nutritional benefits.
PER SERVING Calories: 195; Total Fat: 7 g (1 g saturated, 2 g monounsaturated); Carbohydrates: 26 g; Protein: 8 g; Fiber: 7 g; Sodium: 328 mg
When people ask what polenta is, I answer, “It’s Italian for grits!” Polenta is ground cornmeal and a staple of northern Italian fare. Like American grits, polenta provides a foundation for many flavors. It’s easy to work with, eat, and get filled up on. It’s low-fat, too. The polenta pie allows greens to go undercover, especially with the Puttanesca Sauce on top. See the sidebar for a variation—the polenta bites are personal nibbles with a confetti of vegetables.
Makes one 8-inch pie (Serves 6)
See the Appendix: Quick Reference Chart for a list of preparation times, storage times, and what ingredients can be prepared ahead
CREAMY POLENTA
½ teaspoon sea salt
Spritz of fresh lemon juice
1 cup polenta
2 tablespoons extra virgin olive oil
¼ cup freshly grated organic Parmesan cheese (optional)
1 recipe Garlicky Leafy Greens
1 recipe Puttanesca Sauce
To make the creamy polenta, bring 4 cups of water to a boil over high heat. Add the salt and lemon juice. Very slowly add the polenta in a steady stream, whisking constantly with a wire whisk. Immediately decrease the heat to low. Continue to stir with a wooden spoon until smooth. Add the olive oil and stir the mixture constantly for about 15 minutes. Stir in the cheese.
To make stacked polenta pie, preheat the oven to 350°F. Lightly oil an 8-inch glass pie pan. Pour half the creamy polenta into the prepared pan and quickly spread evenly. Spread the greens in an even layer over the polenta. Spread the second half of the polenta over the greens, top with a sprinkle of cheese, and bake for about 10 minutes, or until the cheese is golden.
Remove from the oven and cool for about 5 minutes before cutting into wedges. To serve, place a wedge on a plate and top with Puttanesca Sauce.
For easy polenta clean up, use cold water to clean the pan, as warm or hot water makes a sticky mush!
To make 24 mini polenta muffins, preheat the oven to 425°F and oil a mini muffin tin or fill it with paper liners. Make the Creamy Polenta using 1 cup less water and half the salt. Add 1½ cups very finely diced vegetables (such as a combination of red bell pepper, zucchini, and carrot) and ¼ cup Parmesan cheese. Stir to combine. Quickly spoon the mixture into the muffin tin and cool to room temperature, about 30 minutes. Release the polenta bites by turning the tin over and tapping the bottom, or gently release each by running a fork around the edge. Allow the bites to dry on a cooling rack for 45 minutes to an hour. Transfer (right side up) to a cookie sheet and crisp in the oven for 3 to 5 minutes. Top with your favorite pesto.
PER SERVING Calories: 313; Total Fat: 16 g (2 g saturated, 9 g monounsaturated); Carbohydrates: 35 g; Protein: 7 g; Fiber: 5 g; Sodium: 827 mg
