SNACKS
A COUPLE OF SNACKS during the day can add diversity to your diet, and any of the options in this section will more than accomplish that. Some of these recipes take no effort, some create enough to see you through the week, some work as a side dish, and some are fabulous special-occasion treats. All of them make outstanding party and entertaining fare and, believe me, your guests will be none the wiser that they have been snacking on “good-for-you” foods.
Roasted Pumpkin or Squash Seeds
MAKES ABOUT 1 CUP, DEPENDING ON THE SIZE OF YOUR PUMPKIN OR SQUASH
Waste not, want not, the old saying goes. Many of us throw out the seeds we scrape from hard squashes when they can easily be turned into a healthy and tasty snack food. When baking the seeds, you can add any herb or spice you like—about 1 teaspoon ground spice should be enough to season the seeds from one squash.
Seeds from 1 pumpkin or other winter squash (such as butternut or acorn)
2 tablespoons extra-virgin olive oil, coconut oil, or avocado oil
Salt, optional
Preheat the oven to 300°F. Line a rimmed baking sheet with parchment paper and set aside.
Using your fingertips, clean off any pieces of flesh clinging to the seeds. Place the seeds in a colander under cold running water and rinse thoroughly to remove any stringy pieces of flesh remaining. Transfer the seeds to a double layer of paper towels to drain. Using more paper towels, pat off any water that remains.
Place the seeds on the prepared baking sheet. Add the oil and, if using, salt to taste, tossing to coat. Be sure that the seeds are in a single layer so that they will roast evenly.
Transfer to the preheated oven and roast, stirring occasionally, until the seeds are beginning to turn golden brown, about 25 minutes.
Remove from the oven and serve warm, or set aside to cool completely. Store leftovers in an airtight container at room temperature for up to 5 days.
Nutritional Analysis per Serving (2 tablespoons): calories 293, carbohydrates 5 g, fiber 1 g, protein 11 g, fat 26 g, sodium 7 mg, sugar 0 g
Crunchy Pumpkin Seed Toss
MAKES ABOUT 1 CUP
This zesty seed-nut mixture makes a perfect afternoon snack. You can easily triple the amount of seeds and nuts and still use the same amount of egg whites and spices. This mix also makes a wonderful garnish on vegetables or grilled chicken or fish.
½ cup pumpkin seeds
¼ cup raw cashews
¼ cup sunflower seeds
2 tablespoons chia seeds
2 large egg whites, at room temperature
1 teaspoon curry powder
¼ teaspoon cayenne pepper
Pinch ground turmeric
Pinch stevia powder
Salt
Preheat the oven to 300°F. Line a rimmed baking sheet with parchment paper and set aside.
Using your fingertips, clean off any pieces of flesh clinging to the pumpkin seeds. Place the seeds in a colander under cold running water and rinse thoroughly to remove any stringy pieces of flesh remaining. Transfer the seeds to a double layer of paper towels to drain. Using more paper towels, pat off any water that remains.
Combine the pumpkin seeds, cashews, sunflower seeds, and chia seeds in a medium mixing bowl.
Place the egg whites in a small mixing bowl. Whisk in the curry powder, cayenne, turmeric, and stevia until very frothy.
Pour the egg white mixture over the seeds and nuts and toss to coat well. Using a slotted spoon, transfer the mixture to the prepared baking sheet, taking care to allow excess egg white to drip off. Transfer to the preheated oven and bake, turning occasionally, until golden brown and crisp, about 30 minutes.
Remove from the oven and season with salt to taste. Let cool before serving. Store leftovers in an airtight container at room temperature for up to 1 week.
Nutritional Analysis per Serving (2 tablespoons): calories 293, carbohydrates 5 g, fiber 1 g, protein 11 g, fat 26 g, sodium 7 mg, sugar 0 g
Kale Chips
SERVES 4
Kale chips didn’t exist a couple of years ago, but now you find them in stores all across the country. You can easily make them yourself and have them on hand to snack on throughout the day. (You can, in fact, bake any leafy green in this same fashion.) They are a terrific alternative to commercial chips, potato or otherwise.
1 large bunch kale, tough stems removed and leaves cut into large pieces
3 tablespoons extra-virgin olive oil or coconut oil
Salt
Preheat the oven to 300°F. Line two rimmed baking sheets with parchment paper and set aside.
Place the kale in a large mixing bowl. Add the oil and salt to taste, and toss to coat well. Spread the kale on the prepared baking sheets in a single layer. Transfer to the preheated oven and bake until the kale begins to brown, about 8 minutes. Using tongs, turn the kale and continue to bake until brown, crisp, and crackly, about 12 minutes more.
Remove from the oven and season with additional salt, if desired. Serve immediately, or cool and store in an airtight container at room temperature for up to 3 days. If the chips lose their crunch, reheat in a 275°F oven for 5 minutes.
Nutritional Analysis per Serving: calories 132, carbohydrates 8 g, fiber 2 g, protein 4 g, fat 11 g, sodium 178 mg, sugar 0 g
Vegetable Chips
SERVES ABOUT 12, DEPENDING ON VEGETABLE VARIETY AND SIZE
Homemade veggie chips are far better for you than commercial potato chips but just as satisfying. Along with salt, you can season them with black pepper, cayenne, ground herbs, and/or spices. You can use one or all of the following vegetables to make chips—it’s up to you to create your own variety.
1 large beet, peeled
1 celery root, peeled
1 rutabaga, peeled
1 lotus or taro root, peeled
1 pound sunchokes, well scrubbed
1 jicama, peeled
1 large carrot, peeled
Coconut oil, extra-virgin olive oil, or avocado oil, for deep-frying
Salt
Using a Japanese vegetable slicer or a mandoline, slice the vegetables as thinly as possible. Dry the slices well with paper towels, as any remaining moisture will prevent the vegetables from browning quickly.
Heat 2 inches of oil in a deep saucepan (or more for a deep-fat fryer, if you have one) over medium-high heat until it reaches 350°F on a candy thermometer.
Fry the vegetable slices a few at a time so that they don’t stick together. Fry until lightly colored and crisp, about 1 minute. Using a slotted spoon (or the deep-fryer basket), transfer the chips to a double layer of paper towels to drain. Season with salt to taste and serve, or cool and store in an airtight container at room temperature for up to 1 week.
Nutritional Analysis per Serving (24 chips): calories 60, carbohydrates 7 g, fiber 2 g, protein 1 g, fat 4 g, sodium 74 mg, sugar 2 g
Curried Almonds
MAKES 4 CUPS
These are simple to make and offer considerably more excitement than a handful of plain, raw almonds for a snack. Chopped, they make an excellent garnish for grilled poultry or fish.
4 cups blanched almonds
½ cup unsalted butter
1 tablespoon hot curry powder
2 teaspoons garlic salt, or to taste
Preheat the oven to 300°F. Line a rimmed baking sheet with parchment paper.
Place the almonds on the prepared baking sheet in a single layer. Transfer to the preheated oven and roast until golden brown, about 25 minutes.
Place the butter in a small saucepan over medium heat. Add the curry powder and garlic salt and cook, stirring, until melted and aromatic, about 3 minutes.
Pour the butter mixture over the baked almonds, tossing to coat well, and continue to bake, stirring occasionally, until well coated and glazed, about 15 minutes more.
Remove from the oven and, using a slotted spoon, transfer the almonds to a double layer of paper towels to drain. Serve immediately, or cool and store in an airtight container at room temperature for up to 10 days.
Nutritional Analysis per Serving (6 almonds): calories 44, carbohydrates 2 g, fiber 1 g, protein 2 g, fat 4 g, sodium 24 mg, sugar 0 g
French-Fried Almonds
MAKES 1 POUND
With this recipe, you have to make sure that you fry the almonds long enough to get them crisp but not so long that they burn. This can happen very quickly, so watch carefully as you cook.
½ cup plus 2 tablespoons coconut oil
1 pound raw almonds
Seasoned salt
Heat the oil in a large frying pan over medium-high heat. When melted, lower the heat to medium and add the almonds. Fry, stirring frequently, until the almonds are brown and crispy, about 7 minutes.
Using a slotted spoon, transfer the almonds to a double layer of paper towels to drain. When drained, sprinkle with seasoned salt to taste and allow to cool. Serve immediately, or store in an airtight container at room temperature for up to 10 days.
Nutritional Analysis per Serving (6 almonds): calories 212, carbohydrates 7 g, fiber 4 g, protein 7 g, fat 19 g, sodium 83 mg, sugar 1 g
Chili Nuts
MAKES 8 CUPS
If you like, you can add some pumpkin or sunflower seeds to this mix. Watch carefully as the nuts cook so that they reach the perfect degree of golden goodness without a hint of char.
2 cups raw cashews
2 cups raw pecans
2 cups raw walnuts
2 cups pistachios
⅓ cup unsalted butter, melted
1 tablespoon chili powder
½ teaspoon cayenne pepper
½ teaspoon garlic salt
Preheat the oven to 300°F. Line two large rimmed baking sheets with parchment paper.
Place the nuts on the prepared baking sheets in a single layer. Transfer to the preheated oven and roast, stirring occasionally, until golden brown, about 25 minutes.
Combine the melted butter with the chili powder, cayenne, and garlic salt and pour the mixture over the hot nuts, tossing to coat. Continue to roast, stirring frequently, until shiny, golden brown, and crisp, about 15 minutes more.
Remove from the oven and, using a slotted spoon, transfer to a double layer of paper towels to drain and cool. Serve immediately, or store in an airtight container at room temperature for up to 10 days.
Nutritional Analysis per Serving (6 nuts): calories 190, carbohydrates 6 g, fiber 2 g, protein 5 g, fat 17 g, sodium 16 mg, sugar 2 g
Deviled Nuts
MAKES 1 POUND
Smoke and spice is what you get with this nut combo. These are great for snacking or for passing around with a glass of red wine at cocktail time. This recipe may also be used with pumpkin seeds.
3 tablespoons clarified butter (see here), ghee, or unsalted butter
1 pound mixed roasted unsalted nuts, such as cashews, almonds, hazelnuts, walnuts, and/or pecans
Dash Worcestershire sauce
1½ teaspoons salt
¼ teaspoon cayenne pepper
¼ teaspoon smoked paprika
¼ teaspoon ground dried chiles, such as ancho
⅛ teaspoon ground cumin
Heat the clarified butter in a large frying pan over medium heat. Add the nuts and fry, stirring frequently, until golden, about 5 minutes. Add a dash of Worcestershire sauce and stir to blend.
Using a slotted spoon, transfer to a double layer of paper towels to drain. When well drained, place the nuts in a resealable plastic bag along with the salt, cayenne, paprika, ground chiles, and cumin. Seal and shake vigorously to evenly coat the nuts with the spices.
Pour out onto a baking sheet and set aside to cool. Serve immediately, or store in an airtight container at room temperature for up to 10 days.
Nutritional Analysis per Serving (6 nuts): calories 219, carbohydrates 6 g, fiber 3 g, protein 6 g, fat 20 g, sodium 251 mg, sugar 1 g
Spiced Cheese Pot
MAKES ABOUT 3 CUPS
Rather than just a plain hunk of cheese for a snack, try this slightly spicy mix. It is particularly good spooned onto a lettuce or endive leaf or packed into a celery stick for an afternoon pick-me-up.
1 pound grated sharp cheddar cheese
⅓ cup coconut oil
3 tablespoons minced shallot or onion
2 tablespoons minced fresh chives
1 tablespoon Dijon mustard
1 teaspoon hot curry powder
½ teaspoon cayenne pepper
Combine the cheese, coconut oil, shallot, chives, mustard, curry powder, and cayenne in the bowl of a food processor fitted with the metal blade. Process until smooth. Scrape from the processor bowl into a bowl and serve, or cover and store in an airtight container in the refrigerator for up to 2 weeks.
Nutritional Analysis per Serving (2 tablespoons): calories 103, carbohydrates 1 g, fiber 0 g, protein 5 g, fat 9 g, sodium 137 mg, sugar 0 g
Saganaki
MAKES 1 POUND
Saganaki is a traditional Greek meze or appetizer/snack, often served after being flamed with ouzo, a Greek liqueur, on the stove or at the table. The word comes from the name of the pan, or sagani, in which the cheese is usually fried. The oil has to be very hot so that the cheese browns quickly before it melts completely. Saganaki is often served with tomatoes, olives, and, in Greece, lots of bread. It is normally dusted with flour, but I find that the delicate almond flavor adds a lovely accent to the slightly acidic cheese.
⅔ cup almond meal
1 pound halloumi, kefalotyri, or kasseri cheese (or Pecorino Romano or feta)
½ cup extra-virgin olive oil
1 lemon, quartered, for serving
Place the almond meal in one shallow bowl and about 2 cups of cold water in another.
Using a sharp knife, cut the cheese into sticks that are about ½ inch thick and 3 inches long. Working with one piece at a time, dip into the cold water, allowing the excess water to drip off. Then, dredge in the almond meal, again allowing the excess to fall off. Transfer the pieces to a baking sheet as they are dredged.
Heat the olive oil in a large frying pan over medium heat. Add the cheese and fry, turning once, until golden and crusty on both sides, about 2 minutes. Remove from the heat and serve immediately, with a spritz of lemon juice.
Nutritional Analysis per Serving (1 piece): calories 245, carbohydrates 3 g, fiber 1 g, protein 14 g, fat 24 g, sodium 603 mg, sugar 0 g
Marinated Olives
MAKES 8 OUNCES
You can make as many of these aromatic olives as you like; however, it is easiest to make and store them in 8-ounce containers. I suggest pitted olives only for their convenience; if you are partial to a particular type of olive, by all means use it.
8 ounces pitted mixed olives
2 garlic cloves, peeled and sliced
1 dried chile
1 small rosemary sprig
Extra-virgin olive oil
Red wine vinegar
Place half of the olives in a half-pint container with a tight-fitting lid. Add the garlic, chile, and rosemary and cover with the remaining olives. Fill the container two-thirds full with oil and top off with vinegar. Cover and shake vigorously to mix.
Marinate in the refrigerator for at least 2 days before serving. Leftovers can be covered and stored in the refrigerator for up to 1 month.
Nutritional Analysis per Serving (6 olives): calories 90, carbohydrates 3 g, fiber 0 g, protein 1 g, fat 9 g, sodium 642 mg, sugar 0 g
Deviled Eggs
MAKES 24
If you go to the trouble of making deviled eggs, you might as well start with a dozen eggs because everyone loves them and they will disappear faster than you can imagine. If you want to get fancy, add finely minced shrimp, crabmeat, or anchovies to the yolks and garnish with a tiny parsley or cilantro leaf. Or add some chopped fresh flat-leaf parsley, mint, basil, or cilantro to the mix to vary the flavor.
12 large hard-boiled eggs (see here), peeled
¼ cup Mayonnaise (here)
1 tablespoon Dijon mustard, or more to taste
Pinch cayenne pepper
White vinegar, optional
Salt and pepper
Paprika, for optional garnish
Carefully cut the eggs in half lengthwise. Gently remove the yolks and place them in a small mixing bowl. Set the whites aside.
Add the mayonnaise, mustard, and cayenne pepper to the egg yolks. Using a kitchen fork, mash the mixture together. If the mixture seems too dry, add a bit more mayo or mustard or a couple drops of vinegar. Season with salt and pepper to taste.
Scrape the mixture into a pastry bag fitted with a small star tip and carefully pipe an equal portion of the mashed yolk mixture into each white half, mounding slightly. (Alternatively, you can simply use a teaspoon to portion the yolk mixture into the whites.) Lightly dust with paprika, if desired.
Serve immediately, or cover lightly with plastic wrap and refrigerate for up to 8 hours.
Nutritional Analysis per Serving (2 halves): calories 167, carbohydrates 2 g, fiber 0 g, protein 10 g, fat 14 g, sodium 229 mg, sugar 1 g
Chicken Liver Pâté
MAKES ABOUT 2½ CUPS
Pâté makes a superb snacking treat, as it is filling and extremely nutritious. I like to serve it with celery, red bell pepper, cucumber sticks, or endive leaves. This one is uncomplicated to make and keeps well in an airtight container in the refrigerator for up to 1 week. If you are storing for more than a day or so, melt about ¼ cup unsalted butter and pour it over the pâté. Once the butter hardens, the top is sealed and the pâté remains fresh. You don’t even have to scrape off the butter when serving; it simply becomes part of the pâté.
8 ounces chicken livers, well trimmed
½ cup water
½ cup chopped onion
½ teaspoon chopped garlic
1 bay leaf
¼ teaspoon chopped fresh sage
¼ teaspoon chopped fresh thyme
Salt
1 tablespoon dry sherry
¾ cup unsalted butter, at room temperature
Pepper
Combine the chicken livers, water, onion, garlic, bay leaf, sage, and thyme in a medium saucepan over medium-low heat. Season with salt to taste and bring to a simmer. Cover, reduce the heat to low, and cook until the livers are just barely cooked, about 5 minutes. Remove from the heat and set aside for 5 minutes.
Remove and discard the bay leaf. Pour the liver mixture into a fine-mesh strainer set over a mixing bowl and discard the liquid.
Transfer the drained liver mixture to the bowl of a food processor fitted with the metal blade. Add the sherry and process until chopped. With the motor running, begin adding the butter, a bit at a time, processing until all of the butter has been incorporated and the pâté is completely smooth. Season with salt and pepper to taste.
Scrape the mixture into a serving bowl, smoothing down the top until even. Place a piece of plastic wrap directly on the pâté and chill in the refrigerator until very firm, at least 2 hours. Serve.
Nutritional Analysis per Serving (2 tablespoons): calories 82, carbohydrates 1 g, fiber 0 g, protein 3 g, fat 7 g, sodium 72 mg, sugar 0 g
Artichoke Dip
MAKES ABOUT 2 CUPS
Artichoke dip came into its own in the 1960s, and there have been iterations of it for almost every generation since then. I’ve updated the old standby with two delicious but healthier versions here, one cold and one hot; both work equally well with raw vegetables. The cold one is fine for everyday dipping and the hot for an appetizer or hors d’oeuvre when company’s coming.
COLD
1 (15-ounce) can artichoke hearts, well drained
½ cup Mayonnaise (here)
1 tablespoon chopped fresh basil, flat-leaf parsley, or chives
Salt and pepper
Place the artichoke hearts in the bowl of a food processor fitted with the metal blade. Add the mayonnaise and herbs, season with salt and pepper to taste, and process until almost smooth—you want to see a little texture in the mix. Scrape from the processor into a serving bowl and serve. Leftovers can be covered and stored in the refrigerator for up to 2 days.
HOT
1 recipe Cold Artichoke Dip
1 (10-ounce) package frozen chopped spinach or kale, thawed and well drained
1 teaspoon minced garlic
¾ cup grated Parmesan cheese
½ cup shredded mozzarella cheese
Salt and pepper, optional
Preheat the oven to 350°F. Generously butter the interior of a 9-inch round baking dish or pie plate and set aside.
Combine the cold dip with the spinach and garlic, stirring to blend well. Add ½ cup of the Parmesan cheese along with the mozzarella and again stir to blend well. Taste and, if necessary, add salt and pepper to taste.
Scrape the mixture into the prepared baking dish, smoothing the top with a rubber spatula. Sprinkle the remaining ¼ cup Parmesan over the top. Transfer to the preheated oven and bake until cooked through and golden brown on top, about 20 minutes. Remove from the oven and serve. Leftovers can be covered and stored in the refrigerator for up to 3 days; bring to room temperature, cover with aluminum foil, and reheat in a preheated 350°F oven for about 7 minutes.
Cold Dip: Nutritional Analysis per Serving (2 tablespoons): calories 67, carbohydrates 5 g, fiber 1 g, protein 1 g, fat 6 g, sodium 188 mg, sugar 2 g
Hot Dip: Nutritional Analysis per Serving (2 tablespoons): calories 227, carbohydrates 11 g, fiber 3 g, protein 9 g, fat 16 g, sodium 610 mg, sugar 4 g
Celery Stuffed with Cashew Butter
MAKES 16 PIECES
This is a new take on that old childhood favorite, peanut butter–stuffed celery. These celery sticks will keep, tightly covered and refrigerated, for about 3 days. Or you can just make the cashew butter mix and keep it on hand to make a stuffed celery stick whenever the snacking mood hits. If you are feeling artistic, store the mix in a pastry bag fitted with the star tip and run a star-shaped line down the celery groove.
6 ounces cashew butter
3 ounces soft goat cheese
1 teaspoon freshly grated orange zest
Tabasco sauce
16 medium celery ribs, trimmed and chilled
¼ cup chopped toasted cashews, optional
Combine the cashew butter, goat cheese, orange zest, and Tabasco in the bowl of a food processor fitted with the metal blade. Process until well blended and very smooth.
Spread an equal portion of the cashew butter mix down the groove in each piece of celery. If desired, sprinkle chopped cashews on top, and serve.
Nutritional Analysis per Serving (1 stick): calories 97, carbohydrates 5 g, fiber 1 g, protein 3 g, fat 7 g, sodium 54 mg, sugar 2 g
Endive Leaves with Caponata
MAKES 8
Since I know you always have homemade caponata on hand (right?), this could become an everyday snack. The recipe couldn’t be simpler. One head of endive will yield quite a few leaves, but they will, for the most part, be of varying sizes, so a tablespoon on one huge leaf might look a bit skimpy, whereas on a small leaf it might just ooze over the top. Since you’re snacking, it shouldn’t matter.
8 large endive leaves
½ cup Caponata (here)
Trim the bottom edge from the endive leaves. Spoon 1 tablespoon caponata in the center of each and serve.
Nutritional Analysis per Serving (1 large leaf with 1 tablespoon caponata): calories 93, carbohydrates 10 g, fiber 3 g, protein 1 g, fat 6 g, sodium 237 mg, sugar 4 g
Stuffed Mushrooms
MAKES 16
These are quite different from those bready baked stuffed mushrooms that were found on the banquet and party circuit for years. These mushrooms are cooked and then covered with a fresh tomato mix, almost like a salsa. You can prepare both the mushrooms and the tomatoes ahead of time and then fill the mushrooms whenever the snack urge hits you.
16 large button mushroom caps
¼ cup extra-virgin olive oil
2 cups chopped peeled and seeded tomatoes or canned diced tomatoes, drained
1 bunch scallions, trimmed and chopped
1 garlic clove, chopped
1 tablespoon chopped fresh basil
¼ cup chopped fresh chives
1 teaspoon freshly squeezed lemon juice
Salt and pepper
Parmesan, for shaving, optional
Preheat the oven to 350°F. Line a small baking sheet with parchment paper.
Lay the mushrooms on the prepared baking sheet, cap-side down. Drizzle ½ teaspoon olive oil over each mushroom. Transfer to the preheated oven and roast just until barely cooked through and coloring slightly, about 15 minutes. Remove from the oven and set aside to cool.
Combine the tomatoes, scallions, garlic, and basil in the bowl of a food processor fitted with the metal blade. Process, using quick on and off turns, for just a second or two. You want the mixture to blend, but not puree.
Scrape the mixture into a mixing bowl. Stir in the chives, lemon juice, and remaining olive oil and season with salt and pepper to taste. Let marinate for about 15 minutes to allow the flavors to marry.
When ready to serve, drain the tomato mixture well in a fine-mesh sieve. Mound an equal portion into each mushroom. If desired, shave a piece of Parmesan over the top, and serve.
Nutritional Analysis per Serving (1 mushroom): calories 39, carbohydrates 2 g, fiber 0 g, protein 1 g, fat 4 g, sodium 39 mg, sugar 1 g
Marinated Almond Mushrooms
MAKES ABOUT 3 CUPS
You will usually find marinated mushrooms flavored with Italian herbs and spices, but this version reminds me of the South of France, where blossoming almond trees herald the early spring. They are a light and appealing have-on-hand snack for any time of the year.
3 cups quartered button mushrooms
½ cup toasted sliced almonds
½ cup almond oil
2 tablespoons sherry wine vinegar
1 tablespoon slivered fresh mint leaves
Salt and white pepper
Combine the mushrooms and the almonds in a mixing bowl. Add the oil, vinegar, and mint, stirring to blend. Season with salt and white pepper to taste, cover, and let marinate at room temperature for 1 hour before serving. Leftovers may be covered and stored in the refrigerator for up to 1 week; bring back to room temperature before serving.
Nutritional Analysis per Serving (2 tablespoons): calories 41, carbohydrates 1 g, fiber 0 g, protein 1 g, fat 4 g, sodium 58 mg, sugar 0 g
Cauliflower “Hummus”
MAKES ABOUT 4 CUPS
Here’s our old friend cauliflower working its magic again. Its sweet, mellow flavor is just the right complement for the rich tahini. If you can find Meyer lemons, their juice is a bit less acidic than regular lemons and adds a hint of sweetness to the mix. Raw or cooked vegetables cut into sticks or rounds are great for dipping. This “hummus” can also be thinned with a bit of chicken stock (here) to make a sauce for grilled vegetables or even a chicken breast or fish fillet.
1 head cauliflower, trimmed and broken into small florets
2 tablespoons extra-virgin olive oil
3 garlic cloves
Juice of 1 lemon, preferably a Meyer lemon
Freshly grated zest of 1 orange
½ cup tahini
1 teaspoon ground cumin
Tabasco sauce
½ teaspoon salt
Preheat the oven to 450°F. Line a rimmed baking sheet with parchment paper and set aside.
Place the cauliflower in a medium mixing bowl and add the olive oil, tossing to coat well. Transfer the oiled cauliflower to the prepared baking sheet and place in the preheated oven. Roast, turning occasionally, until lightly colored and tender, about 20 minutes.
Remove from the oven and place in the bowl of a food processor fitted with the metal blade. Add the garlic, lemon juice, orange zest, tahini, cumin, and Tabasco to taste and process to a smooth, thick puree. Add the salt and process to incorporate. Scrape into a nonreactive container and serve immediately. Leftovers may be covered and stored in the refrigerator for up to 1 week; bring back to room temperature before serving.
Nutritional Analysis per Serving (2 tablespoons): calories 37, carbohydrates 2 g, fiber 1 g, protein 1 g, fat 3 g, sodium 82 mg, sugar 0 g
Eggplant-Walnut Dip
MAKES ABOUT 2 CUPS
This interesting mixture works equally well as a dip with raw vegetables and as a sauce with cooked vegetables. It keeps well for a couple of weeks (covered and refrigerated), so it’s an excellent make-ahead snack source.
1 pound eggplant, cut lengthwise into ¼-inch-thick slices
3 tablespoons walnut oil, plus more if necessary
¼ cup extra-virgin olive oil
2 cups chopped onion
1 tablespoon chopped garlic
5 ounces Pecorino Romano cheese, cut into small pieces
1¼ cups toasted walnuts
1 packed cup fresh basil leaves
1 tablespoon balsamic vinegar
Salt and pepper
Preheat and oil the grill or preheat the broiler.
Generously brush both sides of the eggplant slices with walnut oil. Place in a single layer on the grill and grill, turning occasionally, until cooked through and nicely browned, about 10 minutes. Remove from the grill and set aside to cool.
Alternatively, place a single layer of oiled eggplant slices on an oiled broiler pan under the hot broiler, about 3 inches from the flame. Broil until golden brown, about 4 minutes. Turn and broil the other side until golden, about 4 minutes more. If the eggplant seems dry, brush with additional walnut oil as it cooks. Remove from the broiler and allow to cool. This may have to be done in batches, depending on the size of your broiler.
Heat the olive oil in a large frying pan over medium heat. Add the onion and garlic and cook, stirring frequently, until golden brown, about 12 minutes.
Scrape the onion mixture into the bowl of a food processor fitted with the metal blade. Add the cooled eggplant, along with the cheese, walnuts, basil, and vinegar. Season with salt and pepper to taste and process until almost smooth. Do not puree. Scrape the mixture into a serving bowl and serve.
Nutritional Analysis per Serving (2 tablespoons): calories 176, carbohydrates 6 g, fiber 2 g, protein 7 g, fat 15 g, sodium 180 mg, sugar 2 g