Fennel Pesto on Carrot Salad

Leave a comment

I thought of this recipe as a challenge, to myself, to create a dish using parts of vegetables that most people, including me, normally throw away. The other day, I was grilling a bunch of sliced fennel bulbs for a catering event. Typically, when you are cooking with fennel, you cut off the tall stalks and only use the bulb. That’s because the stalk is usually tough and not that exciting to eat. But it still has some of that lovely anise flavor. And with the stalk, most times, the fronds also get thrown out.

I created this pesto recipe using fennel stalks, fronds (leaves), and a little bit of the bulb. I then made a salad of carrot peels. That’s another part we usually peel and throw away. But the skin of carrots has a great intense flavor and contains concentrated vitamin C and niacin. This pesto is very versatile and can be used on fish, chicken, or pork tenderloin. See the “Variations” section below for more ideas.

You wouldn’t think so, but fennel is actually a member of the carrot family, although it’s not a root vegetable. When a fennel plant goes to seed, it also produces small yellow flowers among the leaves. Every part of it is edible, from the bulb to the flowers, and it can be eaten raw or cooked. It has a fresh licorice flavor. In fact, many supermarkets mistakenly mark fennel as sweet anise.

Fennel is low in calories, but high in fiber and vitamin C, and contains potassium, folate, and vitamin B-6, to name a few.

It’s a great substitute for celery in dishes for an extra depth of flavor.

Serves 4

Difficulty level: easy to medium

Ingredients

  • 2 fennel bulbs – 1 whole, including fronds and stalks, plus only stalks and fronds from a second bulb
  • 2 cloves of garlic
  • 1/2 cup grated parmesan cheese
  • 1/3 cup almonds
  • 1 star anise, soaked in warm water until soft (If you don’t have star anise, or for a more robust licorice flavor, you can add 1 tablespoon of dried fennel seeds.)
  • 1 1/2 cup of extra virgin olive oil
  • zest of 1 lemon, about 1 teaspoon
  • 1 tablespoon lemon juice – or more to taste
  • sea salt and freshly ground black pepper
  • peeled skin of 8 carrots, or 3-4 full carrots including the skin

Instructions

Wash and roughly chop the fennel bulb, stalks, and fronds and add to the food processor. Optional – Save some of the fronds for garnish.

Add the garlic, parmesan cheese, almonds, and star anise, and/or fennel seeds. Pulse until combined.

While the machine is running, slowly add the olive oil until it all comes together and makes a sauce. You may not use all olive oil, or use more, depending on your desired consistency.

Season to taste with salt and pepper. Set aside.

Scrub the carrots clean under running water. Use a vegetable brush if you have one. Since you will be eating the skin, you want to make sure it’s clean!

Peel the carrots and put the skin strips in a salad bowl. If using the whole carrot, continue using the vegetable peeler until all the way through the rest of the “meat” of the carrot.

Toss with some of the pesto until all pieces are covered. Adjust seasoning and add more pesto if needed. Garnish with fronds.

Serve immediately or keep in the refrigerator for up to 1 day. The fennel pesto can be kept in an airtight container for up to 10 days in the refrigerator.

Variations:

  • Use the peel of rainbow carrots for a more colorful salad
  • Use the fennel pesto on sautéed fish, grilled or sautéed chicken, roast pork, grilled or roasted vegetables or grilled sausages.
  • Use as pizza sauce and top with grilled fennel bulb slices, grilled red onions, Italian sausage, and fresh mozzarella cheese
  • Add some to your marinara sauce. The fennel flavor tricks your brain into thinking there is sausage in the sauce!

Do Ahead:

  • The pesto can be made up to 10 days ahead. Keep in an air-tight container and refrigerate.
  • The salad can be made 1 day ahead and refrigerated.
Less food waste by using fennel stalks and carrot peels.

Pesto – Tuna Salad #2

Leave a comment

I am working on a collection of recipes using canned tun fish. This is recipe #2.

The whole idea came to me years ago when I was trying to put together easy and inexpensive recipes for students going off to college. The finished product was meant to be a cookbook. I went as far as writing down 45-50 recipe ideas using canned tuna fish. Then life happened. I put the list away and didn’t think about it. but about 2-3 years ago, as I was unpacking a box I had in storage, I came across the list! I laughed to myself for my silly idea and threw it away.

Now it’s 2020. We are in quarantine, socially distancing, trying to limit our trips to the grocery store, eating at home more, and trying, probably more than ever, to stay on a budget since none of us knows what’s going to happen next.

And so the 50 canned tuna recipes idea came rushing back to me. I had thrown away my list but I found it pretty easy to start writing down ideas. Because really, tuna is so versatile, but for most of us, the go-to is mayo, celery, and onion. I’m not knocking it. It’s very delicious and I still use that combination all the time, but there are so many other variations. Let me count the ways…

Wondering where are recipes #1 and #3-#50? If they are not already on my blog, it means they’ll be coming soon. The recipe numbers are correlated with my notes when I started writing down ideas. The order in which I post them has to do with what I have at home and what I’m in the mood to taste test that day. I know, very scientific.

Tuna, Pesto, Red Onions, Toasted Pine Nuts

Pesto adds a fresh basil and garlic flavor, and the pine nuts add a nice crunch. Just make sure to toast them first. Use a dry saute pan on medium heat, add the pine nuts and shake occasionally to toast evenly. Do not leave them! They can burn pretty easily. Just stay close by and keep shaking the pan until they are a nice golden brown color. Why toast them first? Because it enhances the nutty flavor and the aroma.

And don’t worry about using exact measurements for these recipes. Adjust the ingredients to your taste.

Serves: 2

Difficulty level: Easy peasy

Ingredients:

  • 1 can of tuna – your favorite brand
  • 1 Tablespoon toasted pine nuts
  • 1- 1 1/2 Tablespoons red onion, chopped (Click for a quick video on how to chop onions.)
  • 1 green onion, sliced thinly
  • 3 Tablespoons homemade or store-bought pesto. You can add more for a greener look. I was being calorie-conscious.
  • Freshly ground black pepper to taste

Instructions:

Drain the tuna. Put in a bowl with the rest of the ingredients and mix.

Use your favorite bread to make a sandwich or toss with some lettuce for a carb-free option.

Pesto & Pine Nut Tuna Salad

Mediterranean – Tuna Salad #14

Leave a comment

I am working on a collection of recipes using canned tun fish. This is recipe #14.

The whole idea came to me years ago when I was trying to put together easy and inexpensive recipes for students going off to college. The finished product was meant to be a cookbook. I went as far as writing down 45-50 recipe ideas using canned tuna fish. Then life happened. I put the list away and didn’t think about it. But about 2-3 years ago, as I was unpacking a box I had in storage, I came across the list! I laughed to myself for my silly idea and threw it away.

Now it’s 2020. We are in quarantine, socially distancing, trying to limit our trips to the grocery store, eating at home more, and trying, probably more than ever, to stay on a budget since none of us knows what’s going to happen next.

And so the 50 canned tuna recipes idea came rushing back to me. I had thrown away my list but I found it pretty easy to start writing down ideas. Because really, tuna is so versatile, but for most of us, the go-to is mayo, celery, and onion. I’m not knocking it. It’s very delicious and I still use that combination all the time, but there are so many other variations. Let me count the ways…

Wondering where are recipes #1-#13 and #15-#50? If they are not already on my blog, it means they’ll be coming soon. The recipe numbers are correlated with my notes when I started writing down ideas. The order in which I post them has to do with what I have at home and what I’m in the mood to taste test that day. I know, very scientific.

Tuna, feta cheese, kalamata olives, green onions, lemon, capers

This Mediterranean version is a great combination of salty and sour, and on the lighter side because there is no mayo. Feta cheese, olives, and capers are naturally salty. And since olives and capers are usually in a brine, they are also slightly sour, and of course a squeeze of lemon brings it all together. Don’t worry about using exact measurements for these recipes. Adjust the ingredients to your taste.

Serves: 2

Difficulty level: Easy peasy

Ingredients:

  • 1 can of tuna – your favorite brand
  • 1 Tablespoon crumbled feta cheese
  • 3-4 Kalamata olives, chopped
  • 1 green onion, sliced thinly
  • a squeeze of lemon
  • 1 tablespoon capers – Capers come in a jar at the grocery store, usually in the same aisle as olives and pickles.
  • drizzle of olive oil
  • freshly ground black pepper to taste

Instructions:

Drain the tuna (Unless it’s packed in olive oil, then don’t drain). Put in a bowl with the rest of the ingredients and mix.

Use your favorite bread to make a sandwich or toss with some lettuce for a carb-free option.

Mediterranean Tuna Salad with Naan

A Well Stocked Pantry

Leave a comment

Do you have a well-stocked pantry? Do you wonder what is a well-stocked pantry?

I don’t believe there is one list that can fit for every household. But I have put together a general top 10 list to help you get started. Using my list as a guideline, create your own based on your taste, things you enjoy eating, and dietary preferences and restrictions. Please note that I am not suggesting you buy everything I have listed under each of the 10 categories. I am only including examples to get your creative juices flowing.

The criteria I used for this list was based on long shelf life, versatility, availability, and affordability.

Here are my top 10 essential, non-perishable, pantry items.

1. Grains – rice, quinoa, barley, farro, bulgar, etc.

Long Grain Rice, Black Rice, Quinoa, Farro

2. Pasta & Noodles – spaghetti, orzo, bowtie, fusilli, couscous (Yes! couscous is not a grain as it is commonly thought. It is actually a pasta made with flour), rice noodles, soba noodles, other Asian noodles

Pearl Couscous, Penne Pasta, Egg Noodle Pasta, Fusili, Elbow Macaroni, Dry Ramen Noodles, Spaghetti, Green Tea Soba Noodles, Buckwheat Soba Noodles

3. Canned or Dried Legumes – pinto beans, black beans, red kidney beans, garbanzo beans, white beans, lentils, black eyed peas

Split Peas, Garbanzo Beans, Black Eyed Peas, Red Lentil

4. Broth in Can or Carton – I always have at least chicken broth, but you can get vegetable, beef, lamb, fish, or even turkey broth at most stores. My favorite brand is Swanson, low-sodium. I’m not on a low-sodium diet, but I like to be in control of the amount of seasoning in my food. I like Swanson brand because it has the least amount of additives. Other brands usually have other flavorings added. Some also have turmeric added for color. I love turmeric, but I may not necessarily want it in the dish I am cooking. Again, it’s all about being in control of what goes into my dish.

There are some premium brands available at specialty stores, but I was going for availability and affordability.

Concentrated Chicken Stock Packets, Swanson Chicken Broth

5. Canned Tomatoes – You can use it in sauces, soups, and stews to name a few. Chopped tomatoes are most versatile, but anything on hand will work.

6. Jarred Pasta Sauce – Of course homemade is better, but I always keep a jar in my pantry. It comes in handy for a quick meal. My go-to is Trader Joe’s brand, pardon me, I mean Trader Giotto’s, Tomato-Basil. Marinara. At less than $2.00 per jar, it is a steal!

7. Oils, Vinegars, & Soy Sauce – Olive oil, vegetable oil, sesame oil, red wine vinegar, apple cider vinegar, balsamic vinegar, and of course soy sauce to name a few.

Rice Vinegar, unseasoned, Balsamic Vinegar, Avocado Oil, Olive Oil, Sesame Oil, Apple Cider Vinegar, Ginger Pear Rice Vinegar, Walnut Champagne Vinegar, Raspberry Vinegar

8. Salt, Pepper, Dried Herbs – thyme, cumin, paprika, chili flakes, cinnamon, oregano, basil. If you have these basics, you can enhance the flavor in so many dishes.

Ground Cumin, Cinnamon Sticks, Smoked Paprika, Whole Nutmeg, Oregano, Pepper Corns,
Bay Leaf, Turmeric, Dried Thyme, Red Pepper Flakes

A note about dried herbs and spices; there are many guidelines for how long they’ll keep. Some say six months, some say three. Similar to recipes, these are just guidelines, so you should use your own judgment. If you open a jar and it still smells like what it’s suppose to, you are good to go. If it doesn’t smell like anything, then how is it going to add any flavor to your dish? If it has lost its aroma, then it’s time to toss it in the garbage and get a new jar.

If you can, buy whole spices and grind them as needed. Whole spices have a very long shelf life. I’m talking years!

9. Canned Vegetables – I usually don’t have a big variety of canned vegetables on hand. I find the texture of most canned vegetables not to my liking. They can be too soft, like caned green beans. Ugh! I can’t stand them!

But I will buy canned or jarred artichokes, plain or marinated. I also like adding corn to my Chicken Tortilla Soup, so I will keep a can or two on hand when corn is not in season. And of course black olives! They are technically a fruit, like tomatoes, but in culinary terms, they are considered a vegetable.

Black Olives, Grilled and Marinated Artichoke Hearts, Canned Artichoke Hearts

10. Flour, Sugar, & Breadcrumbs – Even if you are not a baker, it’s good to keep some flour and sugar on hand. Flour is helpful for thickening sauces, soups, and stews. It is also good for coating your protein if you want to sauté – for example, dusting your chicken breast with flour to give it a nice golden brown color, which will also help thicken your pan sauce after the chicken is cooked. But that’s a whole other blog subject for another time coming soon!

Sugar is used to balance flavors, especially in Asian cooking. And breadcrumbs help give texture to things like meatloaf and crab cakes. And of course to get that yummy crispy coating when pan frying.

All-Purpose Flour, Plain Bread Crumbs, Panko Bread Crumbs, Brown Sugar, Granulated Sugar

Now that you are well stocked, lets put your pantry to good use!

For a quick recipe using some of these panty items, see my post Chicken Tortilla Soup from Your Pantry.

Chicken Tortilla Soup from Your Pantry

Leave a comment

I honestly don’t even know if I have ever ordered a chicken tortilla soup at a restaurant, so I just had a vague idea of the ingredients when I started this recipe. But after I got started, I realized it was pretty easy to bring it all together.

Once you try it, I promise it will become one of your go-to recipes for a quick meal that’s hearty, comforting, and healthy. It is loaded with protein (Yes, even the vegetarian version.), fiber, and so many other vitamins and minerals. It has vitamin C, an essential nutrient and antioxidant, potassium that is good for heart disease prevention and blood pressure control, and magnesium; A mineral crucial to body’s function. Like potassium, it keeps blood pressure normal, and also keeps bones strong and heart rhythm steady.

The best part about this recipe is that it’s mostly made with canned goods from your pantry. For ideas on how to have a well-stocked pantry check out my list.

You can watch the full step-by-step video here. Or you can follow the instructions below.

Serves 4-6

Difficulty Level: easy peasy

Ingredients:

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 2 cloves of garlic, chopped
  • 2 tablespoons ground cumin
  • 1 can of chopped, pureed, or whole tomatoes
  • 3 cans of chicken or vegetable stock
  • 1 can of corn, drained
  • 1 can black beans, drained, but not rinsed
  • about 1.5 cups shredded chicken
  • Sea salt and freshly ground black pepper as needed
  • for garnish: tortilla chips or strips, avocado, sour cream, sliced green onions, jalapeños, cilantro, lime wedges

Instructions:

Heat a large stock pot on medium-high heat. Once the pot is hot enough that you can barely touch the sides, add the olive oil.

Add the chopped onions and garlic and sauté until translucent.

Note: I didn’t use fresh garlic in this demo because the jarred tomatoes I was using already had garlic.

Add the cumin and sauté for another minute. Add the tomatoes with the juices from the can, the chicken or vegetable stock, and cook until it comes to a boil.

Once it comes to a boil, turn down the heat to medium-low and using an emersion blender or a Vitamix, puree the soup until smooth and no chunks are left behind.

Turn up the heat back to medium-high and add the corn, black beans, and shredded chicken.

Stir to combine and taste for seasoning. You may not need to add any salt since most of the ingredients are from cans and the pre-roasted chicken is already seasoned.

Adjust seasoning as necessary. Garnish with your favorite toppings and serve immediately.

Variations:

  • Make it vegetarian by using vegetable stock and not adding the shredded chicken.
  • When tomatoes are in season – July to September – use fresh instead of canned
  • Add other favorite canned beans like pinto or garbanzo beans
  • Although not traditional, you can make it creamy by adding 1/4 cup of whipping cream or creme fraiche.
  • Make it into a tomato-basil soup! After pureeing, add some pesto sauce. Start with 1 tablespoon. You can always add more. Omit the corn and the beans. Add chicken and garnish with small fresh mozzarella balls.

Do Ahead:

This recipe is easy and quick enough that there is not really a need for do ahead tips. But if you do have leftovers, I can tell you that it will taste even better the next day. It also freezes very well.

If you are making the soup before you intend to eat it, I would leave it at the pureed stage and not add the rest of the ingredients. When ready to eat, bring the pureed soup to a boil, then add the corn, beans, and chicken. Adjust seasoning and enjoy!