Fall Twist on Traditional Italian Dish: Butternut Squash Gnocchi

Living in Italy makes it virtually impossible to avoid the pasta and cheese-laden dishes. But when I can mix my favorite fall flavors into the traditional fare (and add some extra veggies!) I jump at the chance. So after learning to make gnocchi (traditionally potato dumplings) I decided to try adding my favorite squash into the mix. Except for the butternut squash, all the ingredients are staples that should already be in your pantry.

 

Serves 4

Ingredients:

•  2 cups whole wheat flour
• 2 cups butternut squash puree (Ralphs, in season - $2/lb)
• 1 egg
• 1/2 tsp salt

Directions:

Roast and puree squash (see previous post for instructions!). Press with a paper towel to remove some of the excess moisture.

Put all the ingredients in a bowl and mix until well combined using a potato masher, wooden spoon, or your hands.

Roll the dough into foot long, thin rolls on a lightly floured surface and cut into 1/2" pieces. Roll over each piece with a fork to give them the traditional gnocchi look.

Drop into a pot of boiling water. After the pieces being to float cook for an additional 1-2 minutes, drain and serve.

Total Cost: $.50 per serving

Nutrition Facts: 284 calories, 1.8g fat (.5g saturated, 0g trans), 46mg cholesterol, 168mg sodium, 58.5g carbohydrates, 1.7g fiber, 2.3g sugar, 8.8g protein, [Vit A 230%, Vit C 26%, Calcium 6%, Iron 21%]

 

This can be enjoyed with any pasta sauce, though I found it goes really well with a drizzle of extra virgin olive oil and 2-3 tbsp of freshly grated Parmesan cheese. Some chopped sage would be a nice addition as well! Until next time, may your stomachs be full and your grocery bill be small!

Basics: Roasting Squash for Purees

One of the basic kitchen techniques crucial to fall is how to roast a whole squash (pumpkin, butternut, etc.) to make into a puree to be used for other recipes. Here is a step-by-step guide outlining how to roast a squash in order to yield the freshest, best puree possible.

 (Here I will be using a pumpkin to demonstrate)

1. Cut the squash into manageable pieces, at least in half. For a larger squash, cut into smaller pieces to decrease time in the oven. Make sure the pieces are equal in size to ensure equal cooking time. Remove all the seeds and pulp.

2. Arrange all pieces on a baking sheet, flesh side down, with 1/4-1/2" of water in the bottom of the dish to prevent burning and to keep the squash soft. Roast at 400 degrees until the flesh is soft, mushy, and the skin is easily pierced with a fork, about 45-60 minutes.





3. Allow the pieces to cool for 15-20 minutes, or until they are cool enough to handle. With a fork, begin removing the flesh into a container large enough to mash everything together in. Try to get as much of the flesh from the skin as possible; this should be easy if the squash is cooked enough!



4. Again using a fork, mash the flesh until it turns into a puree consistency. Try mashing and whipping it in different ways to most effectively blend it. Alternatively you could use a blender, either stand or immersion, or a food processor if you have one.

5. After blending, you can use this as you would use canned squash puree in any other recipe! It can be frozen and defrosted when ready to be used, or refrigerated for up to a week.





Although this method certainly takes more time and effort than simply buying puree from the store, the taste and freshness are unparalleled by this method! I encourage everyone to try this at least once, maybe if you have some extra time on a weekend morning, just to taste the difference.
Until next time, may your stomachs be full and your grocery bill be small!

Seasonal Breakfast Treat

I confess that oatmeal is one of my favorite breakfast foods. I've eaten it almost every morning for over a year since I discovered all the possibilities that oatmeal provides; it's essentially a blank canvass for any combination of flavors, both sweet and savory. The best part is, it sticks to your bones and keeps you feel for hours so you don't have to worry about fighting mid-morning hunger until your lunch break!
With the change of the seasons I start looking at what is most readily available and in season to incorporate into my meals, and that most certainly includes breakfast. So I turned to my favorite fall flavors - pumpkin and cinnamon - to create the perfect fall breakfast.

Pumpkin Pie Oatmeal

Serves 1

Ingredients:
1/2 cup dry rolled oats (bought in bulk at Whole Foods, $.89 for one pound, $.11 used here)
1 cup unsweetened vanilla almond milk (Trader Joe's or Ralph's - $1.99 for a box, ~$.50 used here)
1/4 cup pumpkin puree, canned or fresh (Ralph's - Libby's, $2.95 for a 15oz can, $.42 used here)
1/4 tsp ground cinnamon, small sprinkle of ground nutmeg
1 tsp sweetner of your choice, I prefer honey, agave nectar, or brown sugar

Directions:

• Bring almond milk to a boil over a medium high heat in a medium saucepan.
• Add oats and reduce heat to medium low - low and keep at a simmer. Cook through until most of the almond milk has been absorbed but the oatmeal is still slightly runny.
• Remove from heat and move to a bowl. Stir in pumpkin, sweetner, cinnamon, and nutmeg.

Total Cost:  $1 per serving
Nutrition Facts: 233 calories, 5.7g fat (.6g saturated, 0g trans), 0mg cholesterol, 153mg sodium, 41g carbohydrates, 7.3g fiber, 10g sugar, 6.7g protein, [Vit A 200%, Vit C 3%, Calcium 35%, Iron 19%]

If you would like, add some chopped pecans or crumbled graham cracker/vanilla wafers to add more festive flavor [*will change calorie content]. Until next time, may your stomachs be full and your grocery bill be small!

Fall's Favorite Flavors

During fall and winter, especially leading up to the holiday season, my favorite ingredients are without a doubt pumpkin and cinnamon. I'm not just talking about desserts here. These two can find their way into just about any dish, sweet AND savory! In the upcoming months I will be adding countless recipes for the holidays, but for now I would like to share some tips on making delicious dishes with these ingredients.

Cinnamon:
Ground cinnamon goes well in just about anything: Oatmeal, dessert, your favorite latte, cottage cheese, yogurt.... Like I said, anything! For those of you who have never experimented with cinnamon outside of the occasional holiday dessert, you've been missing out. Cinnamon goes so well in so many savory dishes, like lentils and rice or roasted butternut squash that I honestly go through a jumbo container every few months. Don't be afraid to try it out!

Pumpkin:
I am currently living in Italy for the next few months so I can't speak for American prices, but things here that are so convenient back home are certainly NOT cheap. For example, I spent two weeks searching for canned pumpkin, finally found some Libby's in a special import market, and spent €4,35 each on two cans. For those of you not in Europe, that's $6.05 a can! Especially here where I'm traveling a lot and not working, funds are too short to be spending that kind of money on a luxury item. But when I accidentally purchased half a pumpkin instead of a butternut squash (the variety of pumpkin here is very similar in appearance!) I found myself with the opportunity to make my own pumpkin puree with the €3,50 I spent on the fresh pumpkin. It turned out so well that I doubt I will be going back to using canned pumpkin, at least while I'm here! While it's not necessarily convenient, the reward is a flavor so fresh and flexible that I recommend everyone give it a try.

To make pumpkin puree:
Cut the pumpkin in half or fourths, leaving the skin on. scoop out all the seeds and extra fibers and discard. Place each piece flesh side down on a baking sheet in about 1/4-1/2" of water (this will prevent burning and drying out), then put into an oven at 400 degrees and bake for about 45 minutes or until the skin is easily pierced with a fork. Remove the pumpkin from the oven and drain the water. Scoop out the flesh and put into a large mixing bowl (if using an immersion blender), blender, or food processor and allow to cool for 15 minutes to prevent it from exploding during the blending process. Blend until smooth and creamy and enjoy in your favorite recipe!

I will soon be posting recipes to use both cinnamon and pumpkin, together and separately! Until next time, may your stomachs be full and your grocery bill be small!

Light Italian Side Dish

I love my Italian food, but let's be honest - it's not always the healthiest of options. So I sought out a way to make one of my favorite dishes that will keep you full and satisfied without breaking the calorie budget! Eat as a side dish or just a snack - either way you'll be making it for ages to come!

Light Eggplant Parmesan

Serves 1

Ingredients:
1/3 large eggplant (Trader Joe's - $1.99 for one eggplant, $.66 used here)
1 large zucchini (Trader Joe's - $2.49 for 5 zucchinis, $.50 used here)
1/2 cup mushrooms (Trader Joe's - $1.99 for a packet, $.50 used here)
1oz mozzarella cheese (Trader Joe's - $3.99 for a 16oz log, $.25 used here)
1/2 cup tomato sauce (Ralphs - $.79 for a can, $.23 used here)
basil, dried or fresh
salt
pepper

Directions:

• Preheat oven to 400 degrees F.
• Cut eggplant into 1/4 thick slices and cut each slice into quarters. Slice zucchini into 1/8 inch slices.
• Spray a baking dish (I used a 8x8 dish) with nonstick cooking spray and mix eggplant, zucchini, and mushrooms in the dish. Cover with tomato sauce and sprinkle with basil, salt, and pepper.
• Thinly slice mozzarella and arrange on top of the vegetable mix.
• Bake for 15 minutes, or until cheese has melted and veggies are cooked through.
• Serve hot!

Total cost:  $2.14 (Compare that to a fancy Italian restaurant!)
Nutrition Facts: 168 calories, 5.6g fat (3.1g saturated, 0g trans), 18mg cholesterol, 1000mg sodium, 24g carbs, 8.5g fiber, 13.6g sugar, 14.3g protein, [Vit A 25%, Vit C 110%, Calcium 29%, Iron 16%]

If you would like, add in some cooked cubed chicken or shrimp before you put it in the oven and you have a full meal [*will change calorie content!]. Until next time, may your stomachs be full and your grocery bill be small!

The Other Red Meat

We often forget about pork, the other red meat, because it has a tendency to dry out and be stringy. Try this recipe, designed for a cast iron skillet or dutch oven (you can also use an oven-safe saute pan with high-ish sides). This recipe is only enough for one, but can easily be adapted for more as long as you have a big enough pan!
Note: The ingredients listed without a price are things that are typically stocked in a kitchen anyway that musn't be purchased just for this recipe but rather can be used multiple times.

Roasted Pork Loin with Potatoes

Serves 1

Ingredients:
4oz pork loin [Trader Joe's, 3 4-oz loins, $4.54 - $1.51 used here]
2 oz red wine [Just used what I had laying around, Berringer]
1/4 cup balsamic vinegar
1 tsp rosemary
1/4 tsp salt
1/4 tsp pepper
1/2 cup sliced onion [Ralphs, $.50 for a large onion - about $.25 used here]
1/2 medium russet potato [Trader Joe's, $.69 for a medium potato, $.35 used here]
1 1/2 tsp olive oil
1 tsp minced garlic


Directions:

Preheat oven to 350 degrees.

Meanwhile on the stove over medium heat, warm the oil.

Saute minced garlic, sliced onions and cubed potatoes for a few minutes until onions are tender and potatoes start cooking.

Space out a hole in the center of the potato and onion and put in pork loin, seasoned with salt and pepper on both sides.

Sear the outside of the loin, 1-2 minutes on each side.

Pour rosemary, balsamic vinegar, and red wine over everything and allow to simmer for a minute or two.

Put in middle rack of oven and bake about 10 min or until cooked through.

Read more: http://caloriecount.about.com/roasted-pork-loin-potato-recipe-r307781#ixzz0cMaqgM9F

Preheat oven to 350 degrees.

Meanwhile on the stove over medium heat, warm the oil.

Saute minced garlic, sliced onions and cubed potatoes for a few minutes until onions are tender and potatoes start cooking.

Space out a hole in the center of the potato and onion and put in pork loin, seasoned with salt and pepper on both sides.

Sear the outside of the loin, 1-2 minutes on each side.

Pour rosemary, balsamic vinegar, and red wine over everything and allow to simmer for a minute or two.

Put in middle rack of oven and bake about 10 min or until cooked through.

Read more: http://caloriecount.about.com/roasted-pork-loin-potato-recipe-r307781#ixzz0cMaqgM9F

• Preheat oven to 350 degrees.
• Meanwhile on the stove over medium heat, warm the oil.
• Saute minced garlic, sliced onions and cubed potatoes for a few minutes until onions are tender and potatoes start cooking.
• Space out a hole in the center of the potato and onion and put in pork loin, seasoned with salt and pepper on both sides.
• Sear the outside of the loin, 1-2 minutes on each side.
• Pour rosemary, balsamic vinegar, and red wine over everything and allow to simmer for a minute or two.
• Put in middle rack of oven and bake about 10 min or until cooked through.

Total Cost: $2.11, one serving.
Nutrition Facts: 392.7g, 378 calories, 10.6g fat [2.3g saturated, 0g trans], 72mg cholesterol, 653mg sodium, 28.8g carbs, 3.1g fiber, 3.8g sugar, 29.2g protein, [Vit A 1%, Vit C 20%, Calcium 7%, Iron 17%]

This dish is deliciously moist and flavorful! If the potatoes are not cooked through when everything else is ready, take out pork loin and cover with foil and continue to bake potatoes in pan until done. Until next time, may your stomachs be full and your grocery bill be small!

Substitute for Pasta

One of my biggest weaknesses as a lover of Mediterranean food is pasta. I could eat it every meal of every day and never get sick of it thanks to the hundreds of variations of sauce, shapes, fillings, etc. While whole wheat pasta is indeed healthy and I do enjoy it in moderation, sometimes I just can't bring myself to spend the calories on both the pasta itself and the delicious things I want to do to it! So I sought after a substitute and emerged with spaghetti squash which is available year round but has a peak season from early fall through winter - perfect for this time of year!
There are so many things you can do with this squash, whether you try this recipe, pour some of your favorite pasta topping on it, or simply toss with a little extra virgin olive oil and some salt and pepper. I strongly urge those skeptics out there to at least give this versatile vegetable a try!

Spaghetti Squash Bake

Serves 2

Ingredients:

1/2 a medium sized spaghetti squash, 4 cups cooked (Trader Joe's - $1.99 for one squash, $1 used here)
1 cup jarred marinara sauce (Trader Joe's Traditional Marinara - $2.29 for a jar, $1.02 used here)
2 cups sliced mushrooms (Trader Joe's - $2.29 for a packet, $1.53 used here)
8oz boneless skinless chicken breast, trimmed of visible fat (Trader Joe's - $7 for a bag of 8 4oz breasts, $1.75 used here)
1/2 cup Part-skim Ricotta Cheese (Ralphs, Precious brand - $2.50 for a large tub, $.33 used here)
2 tsp olive oil
salt and pepper to taste

Directions:

• Preheat the oven to 400 degrees.
• While heating, cut the squash in half lengthwise and remove the seeds. Place one half on a baking sheet inside facing down and bake until outer shell is tender and indents when pushed with a fork.
• Using a fork, scrape at the inside of the squash and it will come out in strands, much like spaghetti. Use 4 cups.
• While squash is baking, heat the olive oil over medium high heat in a small saute pan. Cut the chicken into 1 inch cubes and saute in the oil until golden brown and cooked through.
• Coat an 8x8 baking dish with nonstick cooking spray. Thoroughly mix chicken, squash, marinara, mushroom, ricotta, salt and pepper and bake for 10-15 minutes, until entire dish is heated through and lightly crispy around the edges.
  

Total Cost: $5.63, about $2.82 per serving.
Nutrition Facts per serving: 672g, 369 calories, 11g fat [2.1g saturated, 0g trans], 60mg cholesterol, 583.5mg potassium, 714mg sodium, 35g carbs, 8g fiber, 15g sugar, 36g protein, [Vit A 26%, Vit C 48%, Calcium 22%, Iron 16%]

I hope that spaghetti squash will become one of your favorites as it has become one of mine! Until next time, may your stomachs be full and your grocery bill be small!