List of Pantry Stocking Items, by Claire Criscuolo

A well stocked pantry is the best defense when cooking good food - fast. 

Here is a list of my must-haves, the sort of ingredients, staples, that I find to be most helpful to have on hand for convenient meals. This way, I can make a quick stop at the grocery store or farm market on the way home for the freshest  produce, and still have a good meal - fast. 

• Italian Extra virgin olive oil, organic soybean or canola oil, toasted sesame oil

• the best, oldest Balsamic vinegar you can buy

• good Balsamic vinegar

• good red wine vinegar, Regina or Spectrum Organic brands

• White wine vinegar

• red and white wine, vodka, and sweet and dry vermouth for some tomato sauces

• Olives, cured black, Kalamata, Spanish, green - for sauces and tapenades

• capers, salted or in brine, small or medium

• hot cherry peppers, sold in jars

• artichoke hearts, frozen or canned

• good tomato paste, 6 ounce cans

• San Marzano tomatoes, whole peeled

• Italian cherry tomatoes (canned)

• Dried organic herbs and spices,  - basil, oregano, cayenne, fennel seeds, crushed red pepper flakes, sea salt and pepper, cumin, sesame seeds, coriander, curry, turmeric, chipotle chile powder, smoked paprika, tarragon, saffron, dill, rosemary, sage

• Assorted organic dried beans; chickpeas, great northern, red kidney, cannellini, green lentils, red lentils, French lentils, green split peas

• Assorted organic grains; quinoa, wheatberries, brown rice, jasmine rice, basmati rice, couscous, arborio rice for risotto

• cornmeal for polenta

• nuts, walnuts, almonds, pecans for salads and snacks, to top yogurt and granola

• granola and rolled oats, sugars and good flours

• baking powder and baking soda

• pure organic vanilla and almond extracts

• bread crumbs, plain

• hot sauces; have fun and try a bunch

• sun-dried tomatoes

• pure maple syrup, local honey, organic agave

• good Mayonnaise, Spectrum Organic, Hellman?s, others 

• assorted organic Italian pastas including pappardelle, penne, farfalle, pastina, others

• dried organic fruits; raisins, currants, dates, cherries, apricots, figs, chestnuts

• Soy chicken strips, by Dixie, telephone order; 1800-beefnot

• organic soymilk (Eden), organic rice milk

 Frozen Foods

These items are readily available from the supermarket in either the produce or freezer sections - this is a list of what I stock at home

• Frozen green Peas

• Gimme Lean, beef style by Lightlife foods

• Smart bacon, by Lightlife foods

• Quorn “chicken” cutlets, naked and breaded

• Quorn “roast” - it?s amazing served with cranberry sauce, mashed sweet potatoes and a good dressing - or sliced for a sandwich with avocado, romaine, tomatoes, and mayonnaise

• Tofurky brand Italian sausages

• Vegetarian Pepperoni slices by Yves brand

• Vegetarian hot dogs, Smart dogs by Lightlife brands

• Veggie burgers, Franklin Farms or others

 

Cheeses; the ones that will keep for a few weeks
please check the expiration dates

• Parmigiano-Reggiano

• Pecorino Romano

• Feta

• Goat?s cheese

• Dairy and other perishable dairy types; organic milk, organic butter, EarthBalance or SmartBalance vegan “butter” spreads

• Yogurt, and buttermilk

 

Organic Eggs - great to have on hand to enrich a quick Italian soup, for an omelette,  a baked frittata, or for fried eggs over braised asparagus, topped with a little Pecorino Romano for a terrific and quick supper main course. 

 

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Split Pea Soup, by Claire Criscuolo, RN

Serves 8-12

On the rare occasion when my Mom prepared a ham, she would use the ham bone to flavor a split pea soup. I hate to admit is, but I loved that soup! Of course, as my diet changed, ham was no longer eaten, but this soup brings back all the distinct flavor without any of the guilt for me. Most meatless hot dogs are low in or fat-free and there are a number of brands available in the supermarket produce and frozen foods sections. They have a rich, smoky flavor and a meaty texture, and they are high in vegetable protein and work wonderfully in this soup. They do tend to be a bit high in sodium, so please, always taste this soup before adding salt.

Split peas provide a terrific source of fiber, protein, potassium, folic acid, and a bounty of phytochemicals, so they are really good for us. As always, I encourage you to use as many organically grown foods as you can source and afford for a cleaner, less toxic planet.

• 1/4 Cups extra virgin olive oil

• 1 Large sweet onion, coarsely chopped

• 3 Large cloves garlic, sliced

• 6 Medium carrots, cut into bite-sized pieces

• 6 Ribs celery, cut into bite-sized slices, including leaves

• ½ Cup coarsely chopped Italian flat-leaf parsley

• 10 Leaves fresh basil

• 3 Quarts water

• 1 (13-16 -ounce) package green split peas, picked over for stones

• 2 Bay leaves

• 1 Large head escarole (about 1 ½ pounds), well washed and cut into 2-inch pieces

• 1 (14 or 16-ounce) package meatless hot dogs, cut into ½ -inch pieces

• sea salt and pepper to taste

Heat the oil in a large pot over medium-low heat. Add the onion, garlic, carrots, celery, parsley, and basil. Cover and cook for 15 minutes, stirring occasionally until the vegetables have softened and released some of their moisture. Add the water. Stir to combine. Cover, raise the heat to high, and bring to a boil. Add the split peas, bay leaves, and escarole. Stir to combine. Lower the heat to medium-low. Cover and cook, stirring occasionally, for 1 hour, or until the peas and vegetables are tender to your preference. Add the meatless hot dogs. Cover and continue cooking for 2 minutes, stirring occasionally. Taste for seasonings. Stir in sea salt and pepper to taste.

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When I was a young girl in nursing school, I would often discuss treatments with my Mom as I was reviewing the days patients. I remember so clearly when one day, I was telling her about a patient who had a minor sore throat from a procedure. She asked if I offered him a spoon of honey. That didn’t surprise me because there was always a natural remedy for nearly every ache or pain. Got a backache? The "backache chair" was the cure. Even my Grandmother had one. Basically, the "Back Ache Chair" is a sturdy, high-backed chair that provides great support for your back, and sitting on it for a while, seems to relax the area and actually works for us.

Nasal congestion from a minor cold was relieved by drinking her Winter Tonic, which she made every "cold season" and it is a wonderfully aromatic stew of apples, cinnamon, lemons, and plenty of honey. Really, it makes sense that it worked, as the combination offers vitamins and antioxidants from the apples, lemon, and cinnamon, and honey is a natural expectorant, and hot liquids naturally relieve congestion.

Bay leaf tea was the treatment for menstrual cramps - there was no Midol to be found in our house. I still make Bay Leaf Tea for my staff when they have cramps and they even ask for it when they need it. Just bring 2 cups of water to a boil in a covered pot over high heat. Add 3 bay leaves, cover the pot and turn off the heat. Steep for about 5 minutes. Stir in sweetener, honey, agave, or sugar. Drink it while it’s quite warm.

When one of us sprained our ankle my Mom would take torn sheets and cut them into strips, then soak them in a shallow bowl of lightly beaten icy cold egg whites, then wrap them around the affected ankle. The cold always reduced any swelling and the egg whites would get firm, creating a "cast" of sorts to keep the ankle still to allow it to heal.

Even though I knew her remedies worked, my response was "Mom, this is science, I cannot suggest a home remedy to my teachers." She didn’t give up though and she always had an all natural tip for just about any minor ache. I can only claim immature foolishness because today, I reach for the same remedies. And, they still work.

And, when it came to cleaning, there were no multiple bottles of cleaning supplies with one for every surface, and all with grave warnings listed on their labels. She didn’t need them. And, she didn’t have money to spend on things she didn’t need.

So, today, I’d like to share with you some of the all natural, cleaning supplies that my Mother used and that I use today both at home and in the restaurant.

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My Mom’s "Recipes" for Household Cleaning.

She cleaned the chrome faucets in our bathroom using isopropyl alcohol, straight from the bottle and it makes the chrome sparkle at least as brightly as any toxic and more expensive cleaner.

Use White vinegar for cleaning out rubbish pails and for all floor surfaces - the odor dissipates as it dries.

Once a week, my Mother pours ½ gallon of white vinegar into the toilet bowl and lets it stay for about an hour before cleaning the bowl with a toilet brush.

To keep your drains smelling fresh and draining well; about once a week; spoon ½ cup baking soda into the drain. Quickly pour 1 cup of white vinegar down the drain, and immediately place your hand over the drain covering the entire drain. The baking soda combined with the vinegar foams up and clears any minor accumulations, which helps alleviate future clogged drains.

Wipe any spills in your refrigerator with a dish cloth and a little baking soda dissolved in water. Again, it keeps things smelling fresh.

Below, is my recipe for cleaning just about everything. And, the cost is less than $8.00 for 4 ½ quarts of solution - it’s all natural and much cheaper than buying other cleaners - and you’ll get to feel like a chemist when you are mixing it - I love mixing up a batch or two.

Cleaning solution for windows, counters, cabinets, and other things that need to be cleaned, by Claire Criscuolo

• 1 Gallon white vinegar

• 1 16 ounce bottle peroxide

• ½ Ounce Tea Tree Oil (Trader Joe’s sells it for the cheapest price I’ve ever seen)

• 2 Drops of essential oil, lavender, lilac, or other

Pour half of the gallon of white vinegar into an empty gallon container, giving you two half gallons of white vinegar. Pour 1 cup of peroxide into each half gallon of white vinegar. Pour 1 ½ teaspoons of Tea tree oil into each container. Put one drop of essential oil into each container. Shake. Label and date each bottle;

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Smoked Paprika, by Claire Criscuolo

Several years ago, during a trip to Puerto Rico, I tasted so many amazing and classic Puerto Rican foods along with the best coffee I ever drank. What I didn’t expect was to taste for the first time, a classic Spanish spice, smoked paprika, also under the name of Pimenton de las Vera, and to get completely hooked. The day I tried it, Frank and I were having lunch in a pretty little outdoor café, Patio del Nispero, in the exquisite El Convento Hotel in San Juan. After just one taste of the butter they served with their breads, I was hooked, and I couldn’t figure out what was giving the butter such a unique taste, and after practically begging for the recipe, the server whispered "Smoked Paprika" and that was it. As soon as I got home, I went on line to buy a can, although now, it’s available pretty much anywhere, including the supermarket because the spice mavens, McCormick, bottle this lovely spice. Smoked Paprika is produced by naturally smoking red bell peppers, or pimiento peppers, over oak wood planks, and it will add a most unique flavor to soups and sauces, vegetable dishes and dressings. Really, you can add it to anything that you want to lend a smokey flavor to. And, most people cannot identify the spice, but they’ll know the flavor has an intriguing, distinct smokiness. You can buy either sweet or hot smoked paprika, but I prefer using the sweet or sometimes I use a combination of the sweet with about a quarter the amount of the hot, just to give it a hot zip, but the hot smoked paprika really is blazing hot, and I find that when used alone, it overpowers the actual food rather than enhancing it, which is the point of spices. That being said, like with any food, it’s a matter of personal taste. Today, I made Spanish Black Bean Soup, Roasted Smokey Onions and Sweet Potatoes, and a Smoked Paprika Butter Spread for bread sticks, crackers, or toasted bread. Try the butter on garlic bread, too for yummy change. Have fun!  

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 Smoked Paprika Butter Spread, by Claire Criscuolo

Serve this delicious butter spread with bread sticks, crackers, or toasted bread slices, or try a bit on your corn on the cob.

Makes 4 tablespoons

• 4 Tablespoons organic butter, or organic dairy-free Earthbalance spread, cut into 4 slices

• 3/4 teaspoon Smoked Sweet Paprika

• sea salt to taste

Measure the butter into a small glass bowl. Melt the butter in the microwave oven for about 7-8 seconds or until nearly melted, or carefully melt the butter in a small skillet over a low heat until just melted, but not browned. Whisk in the smoked paprika, mixing until completely blended. Taste before adding salt because depending whether you use salted or unsalted butter will determine the amount if any additional salt you’ll need. Turn the butter into a small bowl, using a rubber spatula to scrape the bowl or the skillet, and serve either soft or chill until firm. You can store in the refrigerator for up to three days.  

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Spanish Black Bean Soup, by Claire Criscuolo

This delicious soup is rich in protein, fiber, Vitamins C and A, and iron.

Serves 8

• 4 quarts water

• 1 Pound organic black beans, picked over for stones

• 1/4 Cup extra virgin olive oil

• 6 Cloves garlic, coarsely chopped

• 1 Large onion, coarsely chopped

• 3 Organic bell peppers, green, red, and yellow, or other, seeded and coarsely chopped

• 4 Small carrots, sliced

• 1 14 ounce can chopped tomatoes in juice, or cherry tomatoes in juice, first crushed using your hands

• 1 Small bunch organic Italian flat leaf parsley, coarsely chopped, about a cup

• 1 Teaspoon fennel seeds

• 1 Tablespoon smoked sweet paprika

• sea salt and pepper to taste

Bring the water to a boil in a large covered pot over high heat. Add the beans, olive oil, garlic, and onions. Cover and reduce the heat to medium-high, and cook at a medium-high boil for about 30 minutes, stirring occasionally. Add the remaining ingredients, cover and cook at a medium-high boil, stirring occasionally for about an hour and a quarter, or until the beans are tender to your preference. Taste for seasonings.

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Roasted Smokey Onions and Sweet Potatoes, by Claire Criscuolo

This side dish has lots of sweet and smokes, caramelized onions, with a smaller proportion of organic sweet potatoes, and it is loaded with Vitamins A and C, fiber, and antioxidants, something we can all use to build our immune systems - deliciously!

Serves 4

• 1 Extra large onion, or 2 large onions, cut in half, then each half into thick ribs, separated

• 2 Large organic sweet potatoes, cut into half, then each half cut into 4 wedges

• 3 Tablespoons extra virgin olive oil

• 5 Tablespoons water

• 2 Teaspoons smoked sweet paprika

• 1/4 Teaspoon smoked hot paprika, optional

• sea salt to taste

Preheat the oven to 425 degrees. Spray a large glass baking dish or sheet pan with olive oil spray. Place the onions and the sweet potatoes into a bowl. Drizzle the olive oil and water evenly over the top and toss to coat the vegetables. Sprinkle the paprika and sea salt over the vegetables, and toss to coat. Turn the vegetables into the prepared pan, and use a rubber spatula to scrape the bowl of all the juices and spices, and to spread the vegetables evenly. Bake in the preheated oven for about 50 minutes, occasionally stirring the vegetables to cook evenly, until the potatoes are tender and the onions soft and caramelized. Taste for seasonings.

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Fall Squash, by Claire Criscuolo

Over the years, Frank and I have been so fortunate to visit a lot of beautiful farms, but last week, I think we may have visited the most beautiful of all, Strawberry Hollow Farm in Guilford, named for the hollow in which the farm grows, and for the strawberries they once grew. It’s a small farm, that focuses mainly on growing pumpkins, and winter squash, their cousins in the gourd family, although they also grow gorgeous mums, and they have a gift shop that sells a lot of crafts, produced by American artists. I couldn’t resist buying a beautiful, wreath, made of dried hydrangea and other locally grown flowers and leaves, but really, we came for food!

When Frank and I arrived at Strawberry Hollow Farm, we entered the gift shop that abuts Route 1, above the farm which is in the hollow below, and asked about pumpkin squash. The shopkeeper, Joyce, referred us to "the farmer" and we drove down the driveway to the barn below where we found Harvey Smith, the farmer, who, with his wife, Diane (she passed away 5 years ago), created this farm, out of Harvey’s long-time passion for gardening. In 1966, with the help of two friends, Harvey spent three years to built a reproduction of an original saltbox house, the house that would be the home for Diane and him to raise their family and to cultivate their farm. He sourced the wood beams, doors, corner cupboards and every other piece, some dating back three hundred years, to build this house and in 1969, they moved into what would become their home. At first Harvey grew strawberries, but his government work as a research wildlife biologist took him out of the country and away from his farm during the month of June, the most important month for strawberries, so by 1981, Harvey transitioned from growing strawberries to growing members of the pumpkin family, because the growing schedule for pumpkins matched his work schedule. When he retired, in 2001 Harvey realized his dream to farm his land.

Harvey, Frank and I started our conversation in the barn, where he stores his prize, largest pumpkins and squash, destined to decorate homes and businesses both local and far away. Harvey is a generous man, and was happy to spend so much of his afternoon telling us about growing and harvesting goards, a group in which all pumpkins and winter squash belong. After explaining to us the varieties and their approximate weights, and showing us his pumpkins and squash, a Giant White and the variety aptly named Prizewinner, that weighs in at up to 300 pounds, he invited us into his house to look through seed catalogues to better describe the varieties.

Although Harvey works the farm with little or no help, while he was talking with us, he’d stop to lift bails of hay into cars, give advice on pumpkins, and to answer questions from children, and he moved from each person and task like a man who really knows and loves his work and his land. It was an honor for us to meet him, to buy his pumpkins and squash, and now to share some recipes with you.

Strawberry Hollow Farm
2171 Boston Post Road
Guilford, CT.
Telephone: 458-3579

Hours: Everyday from 10:00 AM-6:00PM, until October 31.

Closed from November 1-6, Reopen on Saturday, November 7 for their Christmas shop and to sell wreaths.  Please call for November and December hours.

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Before Frank and I left, I bought adorable, little orange and white striped Sweet Lightning, that I plan to stuff with a saffron, orange, and cinnamon couscous for a Moroccan Stuffed Sweet Lightning Squash. I like to accompany my stuffed squash with roasted cauliflower drizzled with good olive oil and sprinkled with chopped Italian flat leaf parsley, and a side of lima beans for a healthful, fall supper. Also, I bought several other lovely squashes that I’ll first use to decorate for the fall season, then, I’ll use them in soups, pasta sauces, and risotto dishes. For now, they look so pretty on the counter. I bought Rouge Vif d’ Etampes, my favorite "Cindarella" pumpkin, Jack be Little, and a deep orange Hubbard, a giant green, reddish orange and white striped squash called One Too Many, Each are delicious and can be cooked in a variety of ways and in a variety of dishes. They each have a deep orange flesh, and are rich in Vitamins A and C, and fiber.

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Moroccan Stuffed Sweet Lightning Squash, by Claire Criscuolo

You can use any small winter squash, acorn, butternut, pumpkin or other as you please, so have fun and try a variety of squash right from the farmer.

Serves 4

• 2 Tablespoons extra virgin olive oil

• 1 Small red onion, coarsely chopped

• 2 Cloves garlic, finely chopped

• 8 Baby organic carrots, cut into thin slices

• 1 ½ Teaspoons cinnamon

• sea salt and pepper

• 1 Cup water

• 1/4 Cup organic raisins

• 1/4 cup sliced almonds

• 2 Teaspoons grated orange zest

• a pinch of saffron

• juice from two oranges, about 1 cup

• 1 Cup organic whole wheat couscous

• 4 medium Sweet Lightning squash, or other winter squash

Preheat the oven to 450 degrees. Heat the olive oil in a medium pot over medium heat. Add the onion, garlic, carrots, and cinnamon, and a little sea salt and pepper. Cook, stirring frequently for about 5-6 minutes, until the onions are softened. Add the water, raisins, almonds, orange zest, juice, and saffron, and a little more sea salt. Raise the heat to high and bring to a boil. Stir in the couscous, mixing to combine. Cover and remove from the heat and set aside for about 5 minutes, until the couscous absorbs the liquid. When the liquid is absorbed, use two forks to fluff up the couscous. Taste for seasonings.

Meanwhile, using a big, heavy knife, and holding the squash on its side, carefully cut the tops off from the squash, say about ½" then using a teaspoon, scoop out the fleshy strings and fibers, and the seeds, creating a cavity for the stuffing. Discard the fleshy strings and fibers, but reserve the seeds if you want to roast them for a snack. Set aside the top of the squash for a "lid" to cover the stuffing later in the recipe. Spoon about a cup of the stuffing into the cavity of each squash, mounding each. Cover each squash with the reserved top. Transfer to a glass baking dish, about 9X14" or so. Pour about 3 cups of water around not over the squash, until it comes up about an inch up the sides of the squash. Cover the baking dish with foil, tenting as needed. Bake in the preheated oven for about an hour and ten minutes, or until the squash is tender when tested with a fork.

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Pasta, Potato, and Green Pea Soup, by Claire Criscuolo

Serves 6

• 3 Quarts water

• 2 28 ounce cans whole peeled tomatoes, crushed with your hands

• 2 Large yellow onions, sliced

• 6 Cloves garlic, chopped

• 1/4 Cup chopped Italian flat leaf parsley

• 5 Large leaves fresh basil

• 1/4 Cup extra virgin olive oil

• salt and pepper

• 6 Medium potatoes, organic Russet or other, diced

• 1 10 ounce box frozen green peas

• 1/4 Pound cooked medium pasta shells

Bring the water to a boil in a large covered pot over high heat. Add the tomatoes, onions, garlic, and the parsley. Chop the basil and add to the pot along with the olive oil, salt, and pepper. Stir well to combine. Reduce the heat to medium and cook, uncovered, at a medium boil, stirring frequently for 30 minutes until it reduces slightly. Add the potatoes and continue cooking for about 20 minutes, stirring occasionally, until the potatoes are soft. Add the peas and continue cooking for about 5 minutes, stirring once or twice until the peas are defrosted and heated through. Stir in the cooked pasta. Taste for seasonings.

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Lentil Soup with Escarole, by Claire Criscuolo, RN

Serves 8

• 4 Quarts water

• 1 Pound organic lentils, about 2 cups

• 2 Organic bay leaves

• 5 Tablespoons extra virgin olive oil

• 5 Large cloves organic garlic, sliced

• 1 Large organic yellow onion, coarsely chopped

• 8 Ribs organic celery, cut into ½ inch thick slices, include leaves - they are aromatic

• 5 Medium carrots, cut into ½ inch thick slices

• 2 Large heads organic escarole, well washed, and chopped

• 1 6 ounce can organic tomato paste

• 1/4 Cup chopped organic Italian flat leaf parsley

• 7 Leaves fresh basil

• ½ Teaspoon red pepper flakes, optional

• sea salt and pepper

Place the water, lentils, and bay leaves in a large pot. Cover and bring to a boil over high heat. When it reaches a boil, reduce the heat to medium. Add the olive oil, garlic, onion, celery, carrots, escarole, tomato paste, parsley, basil, red pepper flakes if using, and a little sea salt and pepper. Co ver and cook at a medium-high boil (the soup will return to a boil after about 5 minutes), stirring occasionally, for about 45 minutes , or until the lentils and vegetables are tender to your liking. Taste for seasonings.

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Soy Chicken Minestrone with Barley, by Claire Criscuolo, RN

Serves 8

• 1/4 cup extra virgin olive oil

• 1 Large sweet onion, coarsely chopped

• 5 Large cloves garlic, sliced

• 3 Medium carrots, chopped

• 5 Ribs organic celery, chopped

• 1 Cup chopped Italian flat leaf parsley

• 1 Bay leaf

• 12 Fresh basil leaves

• 2 Tablespoons fresh leaves oregano, or ½ Teaspoon dried

• salt and pepper

• 1 28 ounce can whole peeled tomatoes in juice

• 2 Quarts water

• 1 Cup hulled barley

• 2 Potatoes, cut into ½ inch cubes

• ½ Head Savoy cabbage, chopped

• 12 Green beans, cut into 1 inch lengths

• 2 Small zucchini, cut into ½ inch pieces

• 1 12 ounce can organic kidney beans, drained

1 Package Smart Strips, chicken, by Lightlife Foods, found in the produce section in the supermarket or with the vegetable "meats"=2 0in the natural foods markets

Heat the oil in a large pot over medium-low heat. Add the onion, garlic, carrots, celery, parsley, bay leaf, basil, and oregano. Sprinkle with salt and pepper. Cover and cook, stirring

occasionally, for about 5 minutes, or until the vegetables have softened and released some of their moisture.

Put the tomatoes and juice into a blender cup, cover, and blend for about 10 seconds until nearly smooth. Add this and the water to the pot. Cover and raise the heat to high, and bring to a boil. Add the barley. Lower the heat to medium-low, cover and cook at a medium boil for 30 minutes, stirring occasionally, until the barley is barley tender. Add the potatoes, cabbage, green beans, and zucchini. Stir well to mix. Cover and continue cooking, stirring occasionally, for about 25 minutes, until the potatoes are just tender. Stir in the drained beans and the chicken stripa. Cover and cook for about 3 minutes, stirring occasionally, until the beans and chicken strips are heated through. Taste for seasonings.

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Roasted Tri-Colored Bell Peppers, by Claire Criscuolo

Snacks, we all love them. And, they can be really helpful as a way to re- fuel our body in between meals, especially right after school or work. I find that eating a snack an hour or so before dinner, really helps me to stave off the inevitable

" big hunger attack" that sets in every time I go for more than five hours or so without a little something to eat.

Lately, in our house, we’ve been thinking about snacks in a different way, as a way to eat more vegetables.

If you make your snack consist of vegetables, it’s another way to reach the healthful goal of eating 7-9 servings of fruits and vegetables a day, something that can be a challenge for most of us. So, this is what I’ve started doing at home and it ’s working out so well that I want to share it with you. Either on my days off from work, or while I’m cooking dinner, or as soon as I get home after I’ve eaten dinner out - I either bake a couple of sweet potatoes, and/ or carrots, or I roast bell peppers, for a snack for either later that evening while we’re watching the television, or for the next day. I can and do eat carrot sticks or other raw vegetables, but honestly, when I eat a cooked vegetable I feel more satisfied. And, by preparing a snack in advance it makes it so much easier to eat well - while snacking.

Roasted Tri-Color Bell Peppers, are my latest favorite snack. I think that’s because they are beautiful, delicious, healthful, and incredibly versatile; we can eat them alone, on a slice of toasted whole wheat Italian bread or on a cracker, and this is something nice enough to share with unexpected company, say over a glass of wine. Also, you can use roasted peppers, for a quick supper, add them to scrambled eggs for a classic Italian dish of peppers and eggs, or toss them into a quiche, or use them with pasta and tomato sauce, or with tofu hot dogs, and a little tomato sauce - all wonderful and quick suppers. Bell peppers, like chile peppers, originated in South America and were brought here by the Spaniards and the Portuguese. They are loaded with Vitamins C, and A, two powerful antioxidants, and they contain respectable amounts of heart healthy Vitamin 6 and folic acid. Right now, the price of peppers is a little high, but soon we’ll have warmer weather and we’ll be able to grow our own peppers, right in our own yards, or in pots on a sunny deck or porch, or as part of a Community Garden. Let’s follow the lead of First Lady Michelle Obama and plant an organic garden! Happy spring.

 Roasted Tri-Colored Bell Peppers, by Claire Criscuolo

Serves 6-8

3 Large organic bell peppers, one red, one yellow, one orange, about ½ pound each

3 Small cloves garlic, cut into thin slices

2 Teaspoons extra virgin olive oil

2 Tablespoons small capers, rinsed, and squeezed with your hand to remove excess liquid

1 Teaspoon dried oregano

sea salt and pepper

Set your oven shelf to the second rung, or to where the rack will be about 6" from the broiler coils. Preheat the broiler to high. Rinse the peppers, then set them on a parchment paper lined cookie sheet, on their side, allowing at least an inch in between each for even broiling. Broil for about 5 minutes if you keep the oven door closed, and about 15-20 minutes if you broil with the oven door ajar, or until the skin is blackened and charred, and blistered, fairly uniformly but not so black as to be completely ch arred deep within the flesh of the peppers, you really want just the skin blackened. Using long tongs (you might want to wear mitts, too) turn the peppers over to blacken the other side, for about 5-10minutes, then continue turning the peppers to blacken the skin on all sides, including the bottom and the top of the peppers, for about 5 minutes or so, per side.

Remove the peppers from the oven, and using the tongs, transfer them to a large bowl. Cover the bowl with a kitchen towel (over the bowl, not touching the peppers, then with a tight fitting plate to keep the steam from the peppers in the bowl. This will "cook" the peppers, making them tender, and it will help loosen the charred skin making for easier removal. After about 20 minutes, or when the peppers are cool enough to handle, transfer one pepper at a time to a plate. Gently twist the stem to loosen the top, and try to lift out the stem, with as much of the seed "pouch" as you can. Discard the stem and the seeds. Using your fingers, peel back and slip off the charred skin, as much of it as you can, and use a paring knife to remove the remaining skin. Don’t worry if a little non-charred skin is left behind, it’s fine, and it’s also rich in fiber. Using your fingers, tear the pepper in half, and remove and discard any seeds and ribs as they are bitter tasting. Tear each half into strips, about 1/4-1/2 inch wide, and put them into a shallow bowl. Repeat the process with the remaining peppers. Add the garlic, olive oil, capers, and oregano, then sprinkle lightly with sea salt and pepper. Using two wooden spoons, toss to combine. Taste for seasonings.

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In my fantasy world, Mother Nature coordinates with our calendar and on March 20th, when the calendar reads First Day of Spring, the asparagus and spring onions rise from the soil, and vines filled with pods bursting with tender spring peas climb toward the sun, awaiting our hands to gently pick what will be the first spring vegetables. Alright, here in Connecticut it doesn’t exactly work like that, but still, as soon as the calendar says spring has arrived, particularly after what has been what some of my friends refer to as "The winter that never ends" I’m headed toward the kitchen ready to cook with asparagus, peas, and spring onion, because I desperately need to eat a meal that feels like spring has arrived, even if right now, these vegetables come from places here in America where spring really has arrived.

For this recipe, I made a vegetable sauce with a little pasta rather than what is usually the opposite for us, lots of pasta with a little sauce. After reading the label on the package of tortellini I was reminded that a serving size is one cup, that’s ONE CUP, which by the way, is the serving size for most pastas. I wanted to try actually sticking with a serving size of pasta, so I figured that if I add a sauce that9 9s loaded with vegetables, we can still eat our pasta, without feeling the least bit slighted. On the contrary, we all felt completely satisfied because we enjoyed so many vegetables, and still got to eat our pasta. One serving of this pasta dish will provide you with more than 4 servings of vegetables, so it’s very healthful in addition to being beautiful and delicious, and satisfying, too.

This time, I used a four cheese tortellini from the frozen foods section at the grocery store, but sometimes I use a vegan, dairy-free "cheese" tortellini that you can buy in the freezer section at the supermarket where frozen veggie burgers and other meatless items are displayed, and they are also delicious, so I hope you’ll give those a try sometime.

Asparagus, peas, onions, broccoli, and tomatoes are packed with antioxidants, vitamins A and C, fiber, and many other nutrients that help boost our immune system. I hope you’ll make this sauce today, and again, many more times when our local asparagus, peas, and spring onions are available. And, that would be right at the time our calendar reads Summer.

Spring Vegetables with Four Cheese Tortellini, by Claire Criscuolo

• serves 4

• sea salt

• 4 Cups water

• 2 Cups green peas, fresh or frozen

• ½ lb. Asparagus, tough stems trimmed and discarded, remaining stems cut into 1" lengths, with tips separated

• 4 Cups broccoli florets, about ½ pound

• 1 Lb. Four cheese tortellini, or vegan "cheese" tortellini, about 4 cups

• 3 Tablespoons extra virgin olive oil

• 1 Large spring onion, cut in ½ , then into thin ribs

• 3 Large cloves garlic, sliced

• 1 Teaspoon fennel seeds

• 1/4 teaspoon red pepper flakes

• 4 Sun-dried tomatoes, sliced

• black pepper

• 2 14.5 ounce cans no salt added chopped tomatoes (or 1 28-ounce can)

• 4 Medium basil leaves

• grated Pecorino Romano cheese, or vegan if desired

Bring 4 cups of lightly salted tap water to a boil in a small pot over high heat. Set a rimmed sheet pan by the stove. When the water reaches a boil, add the peas and cook them for 2-3 minutes if using fresh peas, or for 1 minute if using frozen peas. Using a mesh hand strainer, scoop out the peas, shaking off excess water back into the pot, and transfer them to the sheet pan, spreading them onto the pan to cool. Add the asparagus stems to the boiling water and cook for 1 ½ minutes then add the tips and continue cooking for another minute. Using the strainer, scoop out the asparagus, shaking off excess water, then scatter the asparagus onto the=2 0pan, again, spreading it across the pan to help cool them more quickly. Add the broccoli florets and cook for 3 minutes, then scoop out, shake off excess water, then transfer to the pan, spreading it across the pan, over the other vegetables, and set aside. Remove the cooking water (you’ll have about 3 cups) from the heat and set aside until further in the recipe.

Bring a 6-8 quart pot of lightly salted water to a boil over high heat. Cook the tortellini according to package directions. After they are cooked until tender to your preference, drain them and turn them into a serving bowl. Meanwhile, prepare the sauce; Heat the olive oil in a large, deep skillet over medium-high heat. Add the onions, garlic, fennel seeds, red pepper flakes, and sun-dried tomatoes. Sprinkle lightly with sea salt and pepper. Cover and cook for about 5 minutes, stirring occasionally, until the onions are softened and lightly golden. Add the reserved cooking liquid from boiling the vegetables. Cover and bring to a boil, this will take about a minute, then cook at a medium boil for about 10 minutes, stirring occasionally until the liquid reduces a bit, then stir in the tomatoes and their liquid. Cover and cook at a medium boil for about 15 minutes, stirring occasionally until the tomatoes have broken down a bit and the sauce has thickened slightly.

Stir in the cooked vegetables and the basil. Cover and cook for about a minute, stirring occasionally until heated through. Stir in the cooked tortellini. Taste for seasonings. Turn into the serving bowl. Top with additional black pepper and grated cheese if desired.

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Potato Gnocchi,  by Claire Criscuolo

*** For a photo and to view the video of Claire preparing her Gnocchi, please visit:

www.nhregister.com

Gnocchi, (pronounced NYAW-Kee) are wonderful little Italian dumplings that are cooked in lightly salted boiling water, like pasta, then tossed in a sauce. When I was growing up in our family my Mom always tossed our Gnocchi in her beautiful basil-scented Marinara sauce, although today, my brothers like to serve their Gnocchi in a cream sauce, sometimes embellished with sauteed mushrooms, then drizzled last minute with a little truffle oil.  And, then again, sometimes the children like their Gnocchi tossed with just butter and grated Pecorino Romano cheese, the way so many  kids prefer their pasta.  And,  the sauce you choose is entirely your preference, so you can experiment.

Last night, my Brother Paul called me for some last minute tips when he cooking for his dinner party and he was making sauces for his Gnocchi, a cream sauce and a plain marinara sauce for his Vegan daughter, Carolyn. The colors white and red seemed so close to the colors of the Italian flag, that I suggested he make a basil pesto,  and serve all three sauces over his Gnocchi, side by side, like the Italian Flag. I can’t wait to talk with him later today to hear how the dish was received. I know the presentation must have looked beautiful, and I’ll bet his guests really appreciated his efforts.

Making Potato Gnocchi is an effort, and it does take up to two hours to prepare and clean up for a nice batch, but on a day when you can make the time, it is well worth the time. Of course, you can buy store-bought Gnocchi, and in a pinch, they are pretty good, but you’ll know the difference when you taste your own. They are more tender and fresh tasting, a difference you’ll notice even after you toss them with your favorite  sauce.
Potato Gnocchi are made using mashed potatoes, flour, and usually a little egg to form a dough, although I made this recipe dairy-free, Vegan, for my niece. I substituted a little extra virgin olive oil for the eggs, and they came out very tender, and no one noticed the change. 

I like to use a ricer, a handy little kitchen gadget you can buy at a kitchenware store, to shred my cooked potatoes for Gnocchi. If you don’t have a ricer, you can use a fork to mash the potatoes and while I think ricing the potatoes makes them lighter, my brother Paul doesn’t “rice” his and everyone loves his Gnocchi. 
The recipe is long, but I really wanted to explain the process as thoroughly as possible. Ideally, you’ll make your Gnocchi by the side of someone who has made it many times. I had this great opportunity, by my Nonna’s side, and again, many years later, by the side of a most marvelous Italian cook, Teresa Vece. 

The sauce I made today for these Gnocchi is really easy, and flavorful. I used a can of chopped organic tomatoes in organic juice rather than my usual, beloved, whole peeled San Marzano tomatoes in juice that I squeeze to crush just before using.  and this makes it easy to prepare a nice sauce in a hurry. I chopped an organic red bell pepper and a jalapeno, some sweet onion, parsley, and lots of garlic, for both flavor and a little heat, and to add additional health benefits from the antioxidant -rich vegetables. Every meal is an opportunity to boost nutrition while adding delicious flavors.

By summer I’ll be using fresh tomatoes in my sauces, and will be picking most of the ingredients for my sauces from our backyard  gardens, for the very freshest, tastiest food - and the most cost-efficient, too. I hope you’ll plant your  garden this year, too.    
 
Potato Gnocchi, by Claire Criscuolo

Serves 6

sea salt
3      Large organic baking potatoes, Russet or other
pepper
2-2 ½ cups organic all-purpose flour
2     Tablespoons extra virgin olive oil
1 ½ -2 cups Sauce for Gnocchi, Chopped Tomato and Bell Pepper Sauce or other

Bring a medium-sized, covered pot of water to a boil over high heat. Add a little sea salt. Set an 8- quart, covered  pot filled 3/4 with water on the stove for boiling the Gnocchi after you prepare them later in the recipe. Also, set a cookie sheet by the stove and line it with parchment paper. Or, you can do what my Grandmother did and line it with a kitchen towel, then sprinkle the towel with a little flour.  And, set a colander in the sink, and a serving bowl, by the sink.  This way, you are prepared for later in the recipe when your hands are coated with flour, and you won’t have to track flour across the kitchen to get the items.

Meanwhile, peel the potatoes, then cut each potato into quarters lengthwise, then cut each quarter into thirds, so you’ll have large pieces. Add the potatoes to the boiling water and cook for about 12-15 minutes, or until just fork tender, not soft. You don’t want the potatoes too wet. Drain the potatoes into a colander, then sprinkle them with sea salt and a little pepper. Measure 1 cup of flour into a large bowl. If you have a ricer, rice the potatoes directly over the flour, or if not, turn the potatoes into a bowl and using a fork, mash them thoroughly, then turn the mashed potatoes onto the flour. Drizzle the olive oil evenly over the potatoes.  Measure 3/4 of a cup of flour over the potatoes, then using a fork, mix the potatoes with the flour, mixing just to combine. Add additional flour, a few tablespoons at a time, and using the fork, mix until the mixture enough to hold  together to form a dough, but is not dry and crumbly.  The amount of flour you use varies depending on the moisture in the potatoes and in the air. Taste the dough and add additional sea salt and pepper if needed. With one hand, lift the mass of Gnocchi dough, and with the other, scatter a few tablespoons of flour into the bottom of the bowl. Drop the dough over the flour and knead it lightly for about 5-7 minutes,  adding a little more flour if needed, until the dough is just a little sticky, but not enough to prevent kneading. You don’t want a dry dough or you will have tough Gnocchi.  Dust the counter top or a large wooden cutting board lightly with flour, then turn the dough onto the counter. 

Using your hands, roll the dough into a 20- inch loaf, about the size of a long loaf of French bread. Roll the Gnocchi dough loaf  toward the back of the counter or the board to leave space to roll smaller pieces.  Turn the burner to high setting under the covered, 8-quart pot of water to have boiling water ready to cook your Gnocchi after you roll them.  Cut off a 2-inch thick slice. Dust the counter with a little flour, then roll it into a rope-shaped piece about 15" long and about 1-inch wide, using your fingers to roll it. Cut off 3/4- inch nugget-sized pieces. Dip your fingers into a little flour, then using your middle finger, gently push into the center of the nugget-sized piece, and gently roll the dough toward you, creating a deep depression into the center. Repeat with the remaining nuggets. Transfer the Gnocchi to the lined cookie sheet. Cut another 2-inch thick slice, from the remaining dough and repeat the process until you have rolled and shaped all the dough. Add a little salt to the big pot of boiling water. Carefully add the Gnocchi to the boiling water, then cook, uncovered, gently stirring occasionally with a wooden spoon, for about 3 minutes, or until the Gnocchi float to the surface, and are tender to the bite.  Drain the Gnocchi, then turn them into the serving bowl. Ladle ½ of the sauce over the top, then toss gently using two wooden spoons, to avoid breaking up the Gnocchi. Top with the remaining sauce.  If desired, sprinkle with grated Pecorino Romano or if you want to serve a Vegan dish, sprinkle with Vegan Parmesan-style cheese, and additional black pepper.