Italian05.xhtml

Salads
(Insalate)

Beet, Quinoa, and Arugula Salad/Insalata di barbabietole, quinoa, e rucola

Cannellini Bean, Tuna, and Red Onion Salad/Insalata di cannellini, tonno, e cipolle rosse

Red Pepper, Yellow Tomato, and Artichoke Salad/Insalata di peperoni rossi, pomodori gialli, e carciofi

Asparagus, Orange, and Fennel Salad/Insalata di asparagi, arance, e finocchi

Tomatoes with Balsamic Vinegar/Insalata di pomodori all’aceto balsamico

Belgian Endive, Radicchio, and Grapefruit Salad/Insalata d’indivia, radicchio, e pompelmo

Arugula Salad with Pears, Parmesan, and Cocoa Nibs/Insalata di rucola con pere, parmigiano, e pennini di cacao

Val d’Aosta–Style Dandelion Salad/Insalata di dente di leone Valdostana

Smoked Fish, Orange, and Radicchio Salad with Olives/Insalata di pesce affumicato, arance, e radicchio

Monday Salad/Insalata del lunedi

Blood Orange Salad/Insalata d’arance sanguose

Cauliflower and Herb Salad from Le Marche/Insalata di cavolfiore alla Marchigiana

Seafood Salad/Insalata di pesce

Marinated Eggplant Salad/Melanzane in insalata alla Calabrese

Chickpea Salad/Insalata di ceci

Tuscan Farro Salad/Insalata di farro alla Toscana

“Con patate e cipolle dentro l’orto, mai di fame nessuno è morto.”
“With potatoes and onions in the garden, no one has ever died hungry.”
—Italian proverb

While there are many classic Italian salads to choose from, most Italians (myself included) eat an insalata verde (a mixture of fresh greens drizzled with olive oil and vinegar) or an insalata mista (a lettuce-based salad with tomatoes, carrots, and maybe a few other vegetables, drizzled with olive oil and vinegar) at the end of their meals. The salad course always follows the second course and side dish in Italy. Salads are not paired with wine because the vinegar used to dress salads clashes with the flavor of the wine.

During Roman times, salads were eaten before and during meals, much as they are in the U.S. today. Lettuce was actually believed to be an aphrodisiac by the Romans, but not all Italian salads are lettuce based. Some are made up of legumes, grains, rice, and a variety of cooked vegetables. For summer entertaining, try preparing a variety of salads from this chapter and serving them with artisan bread, aged Italian cheeses, and olives.

It is a sad fact that salads are an afterthought in many homes and restaurants today. The average American eats only 57% of the recommended daily amount of vegetables. Only 6% of Americans eat the amount of vegetables they should. This is a shame, because eating vegetables is one of the easiest ways to stay healthy and in shape. We should be consuming 4–5 different types of fresh vegetables daily, preferably of different colors, to ensure the widest range of nutrients. The greatest benefit of creating a variety of salads is that it is an easy and tasty way to “eat the rainbow.” Medical experts agree that by eating a wide variety of brightly colored fresh fruits and vegetables, we increase our nutrient intake greatly (since each color generally represents a different nutrition profile).

Vegetables naturally have high water content, making them virtually fat-free and low in calories. Consuming vegetables helps to maintain blood pressure levels and promotes health of the digestive, skeletal, and excretory systems. The antioxidants in vegetables help keep cancer, cardiovascular problems, and strokes at bay and deliver vitamins A, K, B6, folate, and carotenoids—like beta carotene from carrots, zeaxanthin from greens, and lutein from spinach and collard greens.

It’s important to try to eat vegetables when they are in season locally; it is at those times of year that our bodies especially require the nutrients they possess. When ripe, in-season, organic vegetables are cooked to perfection—with their natural sugars coaxed out of them and combined with other savory ingredients—eating healthfully becomes a joy! I recommend eating the salads in this chapter seasonally, so I’ve provided a list of the salad recipes organized by the best time of year to enjoy them.

Salads by Season

Spring

Asparagus, Orange, and Fennel Salad

Val d’Aosta–Style Dandelion Salad

Blood Orange Salad

Summer

Red Pepper, Yellow Tomato, and Artichoke Salad

Tomatoes with Balsamic Vinegar

Marinated Eggplant Salad

Fall

Arugula Salad with Pears, Parmesan, and Cocoa Nibs

Cauliflower and Herb Salad from Le Marche

Winter

Belgian Endive, Radicchio, and Grapefruit Salad

Cannellini Bean, Tuna, and Red Onion Salad

All Year

Beet, Quinoa, and Arugula Salad

Smoked Fish, Orange, and Radicchio Salad with Olives

Beet, Quinoa, and Arugula Salad

Beet, Quinoa, and Arugula Salad
(Insalata di barbabietole, quinoa, e rucola)

Serves: 8 | Serving Size: Approximately 3/4 cup
Prep Time: 5 minutes | Cooking Time: 45 minutes

This Mediterranean-inspired salad combines nutritious quinoa with arugula and bright, beautiful beets. The citrus dressing makes this salad sing! For quicker prep, use leftover beets or cook the beets a day in advance.

2 whole beets, trimmed
1/2 cup extra virgin olive oil
Juice of 1 orange
1/4 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper
4 cups cooked quinoa
6 ounces baby arugula

1. Preheat oven to 425°F.

2. Pierce holes in beets with a fork and wrap them in aluminum foil. Place on a baking sheet and bake until tender, approximately 45 minutes. Allow beets to cool slightly, then peel and dice.

3. Whisk olive oil, orange juice, salt, and pepper together to make a vinaigrette.

4. Place quinoa in a large bowl and lightly fluff with a fork. Add the vinaigrette. Gently stir in the arugula and beets. Serve immediately.

Italian Living Tradition

Adding healthful whole grains, such as farro and barley, to salads is very popular in Italy. Originally from Latin America, quinoa is relatively new to Italy. Due to the rise in gluten intolerance, however, it is becoming more popular.

Choices/Exchanges 1 1/2 Starch, 2 Vegetable, 4 Fat

Cannellini Bean, Tuna, and Red Onion Salad
(Insalata di cannellini, tonno, e cipolle rosse)

Serves: 8 | Serving Size: 3/4 cup
Prep Time: 10 minutes (plus 1 hour onion-soaking time) | Cooking Time: 0 minutes

With the addition of bread, this salad can become a light lunch or dinner. Keep in mind that this recipe is a great way to use up leftover beans. If you’re using dried beans, they need to be soaked overnight before cooking. But they can be soaked and cooked up to a week in advance, so this salad can be assembled quickly at the last minute. Try bringing this salad to your next summertime picnic.

4 cups Braised Cannellini Beans, drained and cooled
4 tablespoons red wine vinegar
1/3 cup good-quality extra virgin olive oil (preferably first cold-pressed and unfiltered)
1 small red onion, thinly sliced, soaked in a bowl of cold water for 1 hour (see Italian Living Tradition)
14 ounces white tuna packed in olive oil, drained, and broken into small pieces with a fork
1/4 cup finely chopped fresh flat-leaf parsley
2 tablespoons finely chopped basil
1/8 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper

1. Place cannellini beans in a large salad bowl.

2. In a small bowl, whisk vinegar and olive oil together until emulsified.

3. Add onions and dressing to the beans, and stir to combine. Add in tuna, parsley, and basil, and stir well to combine. Taste and season with salt and pepper. Serve at room temperature.

Italian Living Tradition

Soaking onions in water is a trick that helps to remove the strong bitter flavors, making onions more palatable even when eaten raw. Many older people in Italy like to eat raw onions with dinner for a better night’s sleep.

Choices/Exchanges 1 1/2 Starch, 3 Lean Protein, 1 1/2 Fat

Red Pepper, Yellow Tomato, and Artichoke Salad
(Insalata di peperoni rossi, pomodori gialli, e carciofi)

Serves: 6 | Serving Size: Approximately 3/4 cup
Prep Time: 15 minutes | Cooking Time: 0 minutes

Italians do not typically eat large salads for a meal the way that Americans do. Instead, salads are usually served at the end of a meal to cleanse the palate, or as part of a series of appetizers when dining out to whet the appetite. Some traditional Italian salads, however, are so satisfying when prepared with fresh, seasonal produce that they could almost be eaten alone. And this one is no exception. If I ever have any of this salad left over, I toss it with hot pasta the following day.

1 pound artichokes, cooked and roughly chopped
12 ounces Roasted Peppers
1 pint yellow grape tomatoes
1/3 cup extra virgin olive oil
1/4 cup balsamic vinegar (preferably Aceto Balsamico di Modena) or red wine vinegar
2 tablespoons finely chopped fresh basil or flat-leaf parsley
1/4 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper

1. Combine artichokes, roasted peppers, and grape tomatoes in a large salad bowl or on a platter. Stir.

2. In a small bowl, whisk olive oil into vinegar until emulsified and stir in basil or parsley.

3. Drizzle dressing over vegetables. Taste, and season with salt and pepper. Serve.

Italian Living Tradition

When making this salad, prepare a double batch of vegetables and save the extras to be tossed into pasta or a stew the following day. If you’re not sure how to cook artichokes, see the cooking instruction in the Artichokes with Garlic and Oil recipe.

Choices/Exchanges 3 1/2 Vegetable, 2 1/2 Fat

Asparagus, Orange, and Fennel Salad
(Insalata di asparagi, arance, e finocchi)

Serves: 6 | Serving Size: 1/2 cup
Prep Time: 10 minutes | Cooking Time: 5 minutes

Fresh fennel, while relatively “new” to many American palates, is very common in Italy. It has been used for both culinary and medicinal purposes since antiquity. Fresh fennel is a diuretic and contains many healthful properties. Dried fennel seeds have been used to freshen breath and aid digestion, from the Mediterranean region all the way to India. Fennel tea is made by boiling a teaspoon of fennel seeds, and straining the tea; it is usually enjoyed at night, after a meal. It’s best to make this vegan salad in the spring and fall when freshly harvested asparagus and fennel are easy to find.

1 (1-pound) bunch fresh asparagus, trimmed
2 large bulbs fennel (about 1 1/2 pounds total)
2 large oranges (about 1 pound total), peeled and sliced into segments
4 tablespoons chopped fresh flat-leaf parsley
1/4 cup black olives (such as gaeta or kalamata), pitted and halved
1/3 cup orange juice
Juice of 1 lemon
2 tablespoons extra virgin olive oil
1/4 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper

1. Bring a large pot of water to a boil. Add asparagus and boil until just tender, approximately 5 minutes. Drain and place asparagus in a bowl of ice-cold water.

2. Cut stalks off of fennel and remove bruised leaves. Slice off the end of bases, cut the bulbs into quarters, and slice into thin slices horizontally. Place fennel in a salad bowl. Add oranges and parsley, and lightly toss to combine.

3. Drain asparagus and add to salad with the olives.

4. In a mixing bowl, whisk orange juice, lemon juice, and olive oil together, and season with salt and pepper. Pour dressing over the salad and serve immediately.

Italian Living Tradition

Look for the sweetest oranges possible for this recipe. When available, use Sicilian blood oranges.

Choices/Exchanges 1/2 Carbohydrate, 3 Vegetable, 1 Fat

Tomatoes with Balsamic Vinegar
(Insalata di pomodori all’aceto balsamico)

Serves: 4 | Serving Size: 1/2 cup
Prep Time: 5 minutes | Cooking Time: 0 minutes

When ripe tomatoes are plentiful, this sumptuous salad is the perfect thing to make. When I was growing up, this dish was a staple on our summer table—although my mother prepared it with wine vinegar and oregano instead of balsamic and basil. Feel free to experiment and use whichever flavor profile you prefer. Serve this salad alongside grilled and roasted meats, poultry, and fish, or toss it into cooked pasta, barley, or farro for a different type of delicious salad.

2–3 ripe beefsteak tomatoes, sliced
2 teaspoons good-quality balsamic vinegar
2 teaspoons extra virgin olive oil(preferably first cold-pressed and unfiltered)
1/4 teaspoon unrefined sea salt
1/8 teaspoon freshly ground black pepper
1/2 cup fresh basil leaves, finely chopped

1. Arrange tomato slices on a plate. Drizzle with vinegar and olive oil. Sprinkle salt and pepper. Top with basil, and serve.

Italian Living Tradition

It’s no secret that for the last few centuries tomatoes have held a special place on the Italian table. Prized for their flavor, culinary versatility, and high antioxidant and lycopene content, fresh tomatoes are an easy addition to meals. For another variation on this recipe, dress the tomatoes with the ingredients as indicated and then place them on a parchment paper–lined baking sheet. Roast in a 425°F oven until tender and slightly golden, approximately 20 minutes.

Choices/Exchanges 1 Vegetable, 1/2 Fat

Belgian Endive, Radicchio, and Grapefruit Salad
(Insalata d’indivia, radicchio, e pompelmo)

Serves: 6 | Serving Size: Approximately 1 cup
Prep Time: 15 minutes (plus 1 hour onion-soaking time) | Cooking Time: 0 minutes

In Italy, the most prized variety of radicchio—Treviso—comes from the northern Italian town of the same name. It has elongated, red leaves that are slightly sweeter in taste than the round types that are more readily available in the U.S. Use whichever type of radicchio you can find for this recipe. If you need a substitute for the radicchio, red cabbage or red leaf lettuce, although very different, work well.

Segments and juice of 1 grapefruit (see Italian Living Tradition), divided
3 tablespoons extra virgin olive oil (preferably first cold-pressed and unfiltered)
1/8 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper
1 head radicchio or Treviso, leaves separated and torn into bite-size pieces
1 head endive, torn into spears
1/2 small red onion, thinly sliced, soaked in cold water for 1 hour, and drained
1/4 cup toasted almonds or hazelnuts, roughly chopped

1. In a small bowl, whisk the grapefruit juice with the olive oil. Season with salt and pepper.

2. Arrange the radicchio, endive, and grapefruit sections on a platter. Garnish with the onion and drizzle with the dressing. Sprinkle nuts on top, and serve.

Italian Living Tradition

To section grapefruit: Begin by cutting away both ends of the grapefruit and setting the fruit on a work surface. With a sharp knife, cut away the skin and white pith in wide bands. Hold the peeled fruit over a bowl and begin cutting each segment away from the membrane by sliding the knife between the membrane and flesh on one side of each segment and then on the other side, cutting the segment free. Once you’ve removed all the segments, squeeze the membranes over a strainer into a bowl to get any remaining juice.

Choices/Exchanges 2 Vegetable, 2 Fat

Arugula Salad with Pears, Parmesan, and Cocoa Nibs
(Insalata di rucola con pere, parmigiano, e pennini di cacao)

Serves: 4 | Serving Size: Approximately 1 1/3 cups
Prep Time: 10 minutes | Cooking Time: 0 minutes

This delicious and healthful salad combines peppery arugula with sweet pears, rich parmesan and pistachios, and crunchy cocoa nibs.

Cocoa nibs are usually sold in small packages at specialty stores and markets to be used for cooking and snacking and in chocolate dishes. Since nibs come directly from the cocoa tree, they contain high amounts of theobromine, which has diuretic, stimulant, and relaxing effects and can lower blood pressure.

4 cups baby arugula, washed well
2 pears, peeled, cored, and sliced into sixths
1/4 cup slivered almonds, toasted
1/8 cup cocoa nibs
1 tablespoon good-quality balsamic vinegar
4 tablespoons extra virgin olive oil
1/8 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper
1 ounce shaved parmigiano-reggiano cheese

1. Divide arugula between 4 salad plates. Arrange pear slices on top of arugula and sprinkle almonds and cocoa nibs over the top.

2. To make the dressing, pour balsamic vinegar in a small bowl. Whisk in the olive oil until blended, and season with salt and pepper.

3. Pour dressing over the salad, top with cheese, and serve.

Italian Living Tradition

Many people don’t associate chocolate with traditional Italian cooking, but the town of Modica in Sicily is actually famous for their chocolate, which is made using an ancient Aztec recipe introduced by the Spaniards. Their unsweetened chocolate is a secret ingredient in the local caponata recipe (see Sicilian Sweet-and-Sour Vegetable Medley).

Choices/Exchanges 1 Fruit, 1 Vegetable, 4 1/2 Fat

Val d’Aosta–Style Dandelion Salad
(Insalata di dente di leone Valdostana)

Serves: 6 | Serving Size: Approximately 1 cup
Prep Time: 5 minutes | Cooking Time: 15 minutes

The Latin name for dandelion translates as “official disease remedy.” Widely used in Italy, dandelion is praised for its pronounced flavor and health benefits. The “dressing” for this salad is actually a lighter version of a bagna cauda (literally translated as “hot bath”), which is usually served in Piedmont and Val d’Aosta in a fondue dish to keep it warm.

1/2 cup finest-quality extra virgin olive oil (preferably unfiltered)
1 tablespoon unsalted butter, room temperature
6 oil-packed anchovy fillets, drained and rinsed
3 large cloves garlic, chopped
6 cups roughly chopped or baby dandelion greens
1/4 cup chopped walnuts, toasted

1. Add olive oil, butter, anchovies, and garlic to a food processor, and blend until smooth.

2. Transfer oil mixture to heavy-bottomed, medium saucepan. Cook, uncovered, over low heat for 15 minutes, whisking occasionally. (Sauce will separate.) Set aside.

3. Place dandelion greens in a salad bowl. Add walnuts and dressing, and toss. Serve immediately.

Italian Living Tradition

While this dressing uses olive oil, it is believed that original versions of bagna cauda used walnut oil, since walnut groves were plentiful in Piedmont and Val d’Aosta. Once deforestation occurred, the locals began to import olive oil from the Liguria region. Typically butter is added to the sauce, and it is served warm in a fondue or traditional clay pot; it is used as a dip for raw vegetables and bread.

Choices/Exchanges 1 Vegetable, 1 Lean Protein, 4 Fat

Smoked Fish, Orange, and Radicchio Salad with Olives
(Insalata di pesce affumicato, arance, e radicchio)

Serves: 4 | Serving Size: 1/2 cup
Prep Time: 10 minutes | Cooking Time: 15 minutes

Smoked white fish, more commonly associated with Eastern European cooking, is actually very popular in the Italian regions of Calabria and Sicily. In this recipe, it is paired with bright citrus and crispy radicchio for an additional Mediterranean touch. If you’ve never tried orange with seafood before, you don’t know what you’re missing! It’s a common Italian pairing that makes the flavors of fish sing! Leeks and cheese such as caciotta or provolone are other common additions which transform this simple salad into a full meal.

1 1/4 pounds whole smoked white fish, such as trout or chub
2 large juice oranges, peeled and supremed (see Italian Living Tradition)
2 tablespoons oil-cured black olives, pitted and halved
2 tablespoons finely chopped fresh oregano or mint
2 tablespoons extra virgin olive oil
1/4 teaspoon freshly ground white pepper
1 small head radicchio, leaves separated and torn into bite-size pieces

1. Preheat oven to 300°F.

2. Wrap the fish in aluminum foil and place on a baking sheet in the center of the oven. Bake until warmed through, about 15 minutes. Remove from the oven and from the foil.

3. Transfer the fish to a cutting board and let cool briefly. Using a sharp knife, make 2 crosswise slashes, one below the gills and the other at the narrow part of the fish at the tail end, just deep enough to reach the spine of the fish. Then, using the tip of the knife, make a lengthwise slash down the center of the fish, following the spine. Working from the middle of the fish, lift off the skin and discard. Using the knife and a fork, lift one side of the fish fillet from the spine and transfer to a bowl. Lift the other side from the spine and transfer to the bowl. Turn the fish over and repeat with the other side. Flake the fish into bite-size pieces.

4. Add orange pieces to the bowl along with the olives, oregano or mint, and olive oil. Toss well. Season with white pepper.

5. Place radicchio leaves on the bottom of a large platter and scoop the fish mixture into the center. Serve at room temperature.

Italian Living Tradition

To supreme an orange: Begin by cutting away both ends of the orange and setting the fruit on a work surface. With a sharp knife, cut away the skin and white pith in wide bands. Hold the peeled fruit over a bowl and begin cutting each segment away from the membrane by sliding the knife between the membrane and flesh on one side of each segment and then on the other side, cutting the segment free. Select the neatest orange segments for this recipe.

Choices/Exchanges 2 Vegetable, 2 1/2 Lean Protein, 2 Fat

Monday Salad
(Insalata del lunedi)

Serves: 6 | Serving Size: Approximately 1 cup
Prep Time: 15 minutes | Cooking Time: 0 minutes

Sunday is the traditional day when families congregate in Italy. On the day of rest, families would combine their best culinary ingredients and begin preparing slow-cooked meals early in the morning. After Mass, large extended families often gathered, and the Sunday meal would take place. This ritual is so deeply imbedded in Italian culture that it spawned a separate type of cooking, known as “Sunday cooking.” Even today, as more and more stores are open 24 hours, and restaurants are serving clientele “nonstop” (without the traditional break between lunch and dinner), a reported 70% of Italians still enjoy the Sunday meal at home with family.

This salad was traditionally served on Mondays by housewives trying to use up the leftovers from Sunday dinner. Leftovers often included roasted or grilled meats or seafood, bread, beans, and vegetables, and the tastiest and most creative way to repurpose these ingredients was in salads—hence the origin of the Monday Salad, which was always eaten for dinner.

1 head romaine lettuce, washed, dried, and cut into bite-size pieces
2 ripe tomatoes, diced
1 baby cucumber OR 1/3 English cucumber, sliced thinly on the diagonal
1/4 pound fresh mozzarella balls
1/4 cup black olives, pitted
1 cup Braised Cannellini Beans or other cooked beans
1/2 pound shredded (leftover) roasted chicken
2 cups Homemade Croutons (optional)
3 tablespoons red wine vinegar or lemon juice
1/8 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper
1/2 cup extra virgin olive oil (preferably unfiltered)

1. Place the lettuce on a large platter. Add tomatoes and cucumber, and toss to combine.

2. Scatter mozzarella, olives, beans, chicken, and croutons over the top in an attractive pattern.

3. Pour wine vinegar or lemon juice into a small bowl. Add salt and pepper. Slowly pour in the olive oil while whisking vigorously.

4. Once dressing is emulsified, pour it over the salad and serve immediately.

Italian Living Tradition

As if recycling Sunday’s leftovers into this delicious salad isn’t frugal enough, leftovers of this salad can be added to a soup on Tuesday!

Choices/Exchanges 1 Starch, 1 Vegetable, 3 Lean Protein, 3 1/2 Fat

Blood Orange Salad
(Insalata d’arance sanguose)

Serves: 6 | Serving Size: 1/2 cup
Prep Time: 5 minutes | Cooking Time: 0 minutes

Sicily is known for its beautiful, lush orange groves, which produce some of the world’s most fragrant oranges. First introduced by the Arabs during their rule of the island, orange trees flourished in the ashes along the base of Mt. Etna. Look for the sweetest oranges possible for this recipe. If you can, use Sicilian blood oranges; their red color imparts festive flair to this sumptuous salad.

4 blood oranges (about 1 pound total), peeled and sliced into rounds
2 green onions, finely chopped
Juice of 1 orange
2 tablespoons extra virgin olive oil (preferably first cold-pressed and unfiltered)
1/4 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper
Pinch crushed red chile flakes

1. Place orange slices on a large platter and scatter green onions over the top.

2. In a small bowl, whisk orange juice and olive oil together, and season with salt, pepper, and crushed red chile flakes. Drizzle over the salad, and serve immediately.

Italian Living Tradition

Because citrus fruits originally grew only in southern Italy, they were expensive and hard to come by in northern regions. Recipes like Duck in Orange Sauce, which were developed by the Florentine courts under the auspices of Caterina de Medici, were extremely lavish for their time. But you will find hints of citrus in holiday and special occasion recipes all over the peninsula.

Choices/Exchanges 1 Fruit, 1 Fat

Cauliflower and Herb Salad from Le Marche
(Insalata di cavolfiore alla Marchigiana)

Serves: 4 | Serving Size: 1/2 cup
Prep Time: 10 minutes | Cooking Time: 10 minutes

Located in northeastern Italy, the Le Marche region has a cuisine that is relatively unknown to people who have never travelled there. Le Marche is nestled between lush fields and the Adriatic Sea, and both fresh seafood and first-rate produce combine to form the local culinary landscape of this region. This straightforward recipe dresses up cauliflower with typical Italian finesse.

1 (1 1/4-pound) cauliflower, trimmed into florets
4 oil-packed anchovy fillets, drained, rinsed, and cut into small pieces
1/4 cup black olives, drained, pitted, and chopped
2 tablespoons capers, rinsed and drained
1/4 cup extra virgin olive oil (preferably first cold-pressed and unfiltered)
1/8 teaspoon unrefined sea salt
1/4 teaspoon freshly ground black pepper
1/4 cup finely chopped fresh flat-leaf parsley
2 tablespoons finely chopped fresh mint or basil

1. Bring a medium-size saucepan 3/4 full of water to a boil over high heat. Add cauliflower and cook, uncovered, just until fork tender, approximately 5–7 minutes. Drain and transfer cauliflower to a bowl of ice water. When cauliflower is cool to the touch, drain very well.

2. In a large salad bowl, combine anchovy fillets, olives, and capers. Stir in olive oil. Add cauliflower, and stir in salt, pepper, and herbs. Serve at room temperature.

Italian Living Tradition

Prepare a double amount of this cauliflower and save half for the next day. What is left over can be simmered in stock and puréed to make a creamy cauliflower soup.

Choices/Exchanges 1 Vegetable, 1 1/2 Fat

Seafood Salad
(Insalata di pesce)

Serves: 8 | Serving Size: Approximately 1 cup
Prep Time: 10 minutes | Cooking Time: 10 minutes

Reserve this recipe for a time when the freshest seafood and produce possible are available to you. The simplicity of the preparation allows the natural flavors of the dish to shine through. This salad embodies the soul of the true Italian kitchen. Feel free to improvise and use your favorite combination of seafood—this recipe is only a guide.

4 vine-ripened tomatoes, chopped
1 carrot, thinly sliced
1/4 teaspoon unrefined sea salt
1/8 teaspoon freshly ground black pepper
Juice and zest from 1 large lemon, divided
1 pound dry scallops
3/4 pound shrimp, peeled and deveined
1 pound boneless, skinless snapper, mahi mahi, orange roughy, or monkfish, cut into 1-inch pieces
1 pound baby squid tubes, cleaned and sliced into small rings
1/2 cup extra virgin olive oil
1/2 cup finely chopped fresh flat-leaf parsley

1. Place the tomatoes, carrot, salt, pepper, and lemon zest in a large bowl, and mix well.

2. Bring a medium-size pot 3/4 full of water to boil over high heat.

3. Lower the heat to medium and add the scallops. Cook, uncovered, until scallops are opaque, approximately 1 minute. Remove scallops with a slotted spoon to a dish lined with paper towels. Add the shrimp and fish and cook until opaque, 1–2 minutes. Transfer to another dish lined with paper towels. Add the squid and cook for approximately 40 seconds, until rings begin to slightly tighten up. Remove with a slotted spoon into a colander. Immediately transfer squid to a bowl of very cold water to stop the cooking.

4. In a small bowl, make the dressing by whisking the olive oil and the lemon juice together until emulsified.

5. Add the seafood to a salad bowl and stir to combine. Drizzle with dressing and stir. Sprinkle with parsley, and serve immediately.

Italian Living Tradition

Squid is very high in copper, a trace mineral that helps the body with nutrient absorption. A great source of complete protein, squid is good for burning fat and building muscle. Squid is also high in vitamin B2 (among other vitamins), which can be an effective pain reliever for migraine symptoms.

Choices/Exchanges 2 Vegetable, 5 Lean Protein, 2 Fat

Marinated Eggplant Salad
(Melanzane in insalata alla Calabrese)

Serves: 8 | Serving Size: 1/2 cup
Prep Time: 10 minutes | Cooking Time: 10 minutes

When making this recipe, many people boil the eggplants as you would potatoes. In Calabria, heating an oven is frowned upon in warm weather, which is when eggplant is in season; however, I prefer the taste of roasted eggplant over boiled. This salad can be eaten immediately, or it can sit at room temperature for up to 1 hour. If you like to prepare food in advance, keep in mind that this recipe tastes even better next day.

3 small (5- or 6-inch-long) eggplants
2 medium tomatoes, chopped
1/4 cup finely chopped fresh flat-leaf parsley
2 tablespoons finely chopped oregano
1 clove garlic, minced
1/4 cup extra virgin olive oil (preferably first cold-pressed)
2 tablespoons red wine vinegar
1/8 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1 head romaine lettuce, washed, trimmed, and chopped into bite-size pieces

1. Preheat broiler to high.

2. Prick eggplants all over with a fork. Place eggplants on a baking sheet and broil for 5–10 minutes, or until soft. Cool eggplants until cool enough to handle.

3. Meanwhile, combine tomatoes, parsley, oregano, garlic, olive oil, vinegar, salt, and pepper in a salad bowl.

4. Peel eggplants, cut off tops, and chop into bite-size pieces. Add eggplant to salad bowl with the dressing. Mix well to coat, cover, and refrigerate overnight, if desired.

5. To serve, place romaine lettuce on the bottom of a serving platter (or on individual plates). Spoon eggplant mixture on top of the lettuce.

Italian Living Tradition

Eggplant fits well into a diabetes-friendly diet. It is low in carbohydrate and full of calcium, phosphorous, potassium, and thiamine, so it can become a healthful staple for people with diabetes to rely upon. Southern Italian cuisine is full of delicious eggplant recipes that were developed to take advantage of large bumper crops.

Choices/Exchanges 2 1/2 Vegetable, 1 1/2 Fat

Chickpea Salad
(Insalata di ceci)

Serves: 4 | Serving Size: 1/2 cup
Prep Time: 5 minutes | Cooking Time: 0 minutes

Salads don’t always contain lettuce. One of my favorite “salad” experiences in Italy is sampling from antipasto bars in trattorias. Instead of offering individual ingredients for people to construct their own salad, antipasto bars offer various dressed salads, such as this one, carrot salads, roasted vegetable salads, and pasta salads.

2 cups cooked dried chickpeas or canned reduced-sodium chickpeas
1/4 cup finely chopped fresh flat-leaf parsley
1 carrot, trimmed and grated
2 teaspoons extra virgin olive oil
Juice of 1 lemon
1/8 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

1. Combine chickpeas, parsley, and carrot in a medium bowl.

2. In a small bowl, whisk together olive oil and lemon juice until emulsified. Stir in salt and pepper.

3. Add dressing to vegetables, toss, and serve at room temperature.

Italian Living Tradition

To make a meal out of this salad, add leftover shredded turkey or chicken, arugula, and croutons (see Homemade Croutons recipe), or toss it with quinoa, rice, barley, or pasta along with Tomatoes with Balsamic Vinegar.

Choices/Exchanges 1 1/2 Starch, 1 Lean Protein, 1/2 Fat

Tuscan Farro Salad
(Insalata di farro alla Toscana)

Serves: 6 | Serving Size: 3/4 cup
Prep Time: 20 minutes (plus farro-soaking time) | Cooking Time: 45 minutes

Farro, which is becoming more and more popular by the minute, is an ancient grain similar to spelt. Full of protein and vitamins, it’s a nutritious whole grain that will add fiber to your diet. It is believed that farro was cultivated in 7000 BCE near the Tuscan town of Lucca. Farro can be served in many ways—with chicken or shrimp as a main course, with milk and fruit as a breakfast cereal, or in pastries for special occasions. You can buy presoaked farro that cooks in only 18 minutes and does not need to be soaked overnight, or you can soak it yourself. I usually soak more farro than I need and store the excess in the refrigerator for a week. That way, if I want to cook with it, I don’t have to wait until the following day.

Basil Pesto
1/4 cup extra virgin olive oil (preferably first cold-pressed and unfiltered)
1 1/2 cups fresh basil leaves
1 clove garlic
1/8 cup pine nuts
1/8 cup grated parmigiano-reggiano cheese
1/8 cup pecorino Romano cheese

Salad
1 1/4 cups farro, soaked 6–8 hours
1/2 pound green beans
1 small red onion, thinly sliced
1/4 cup Basil Pesto (prepared in step 1)
1 cup cherry tomatoes
2 tablespoons extra virgin olive oil
1/2 teaspoon unrefined sea salt
2 tablespoons pine nuts, toasted

1. Add all pesto ingredients except cheeses into a food processor and pulse until thoroughly combined. You may use less oil if you would like a thicker consistency. (If you do not have a food processor, a pestle can be used to grind the ingredients together.) Add the cheeses and stir. Measure out 1/4 cup pesto for the salad and set aside. Save any remaining pesto for another recipe.

2. Drain and rinse the soaked farro, and place in a medium saucepan with 2 1/2 cups water. Place saucepan over medium-high heat, cover, and bring to a boil. Reduce the heat to low and simmer for 45 minutes, or until the farro is tender but chewy and the water is absorbed.

3. While the farro is cooking, bring 2 inches water to a boil in a large saucepan fitted with a steamer basket. Add the green beans, cover, and steam until just tender, 2 minutes. Set green beans aside until cool.

4. Transfer the cooked farro and green beans to a large bowl. Add 1/4 cup pesto and all the remaining ingredients, and toss well to coat. Serve warm, at room temperature, or chilled.

Italian Living Tradition

“Farrotto” is a type of dish that involves preparing farro in the same manner that you would prepare risotto—instead of using rice, you substitute farro. Try using farro in your favorite risotto recipe!

Choices/Exchanges 1 1/2 Starch, 1 Vegetable, 3 Fat