You might have noticed that it’s been a little quiet around here lately. That’s because Ric and I have been busy revamping and re-launching the MediterrAsian.com blog.

Like this blog, the MediterrAsian.com blog talks about Mediterranean and Asian food and cooking, but we also discuss health and wellbeing issues in a bit more detail. So it’s like a mix between a food blog and a health blog.

If you feel like dropping by, the recipe we’re currently featuring is Self-Saucing One Pot Pasta. This luscious and healthy pasta dish is exceptionally easy to make because everything is cooked together in the same pot. Click here to check it out, and don’t forget to subscribe so you don’t miss out on future updates!

Just dropping in to let you know that over on MediterrAsian.com we’ve published a sushi hand roll recipe, and we’ve included step-by-step photos to make the rolling process easier. Sushi hand rolls are healthy and very flavorsome, so if you’ve never made them before you’ve got to give it a try.

Here’s the link.

It’s painful and debilitating when it strikes, and it’s a condition that afflicts millions each year. Yes, I’m talking about RSI, or Risotto Strain Injury.

The constant stirring required when making a traditional risotto can wreak havoc on wrists and hands — and with the growing popularity of home-made risotto I’m afraid it will only be a matter of time before emergency rooms all over the country will become clogged-up with RSI victims.

That’s why Ric and I haven’t stood idly by. We know there’s a crisis brewing, so we’ve spent endless hours in the labs at MediterrAsian Central working on a cure for what some say is an incurable condition.

If you’ve tried one of the risotto recipes on our website, you’ll already know that we’ve cracked the code and developed an RSI-free risotto recipe. How is that possible, you ask? Quite simply, our risotto recipe requires no stirring. None whatsoever. (For those of you who have been bed-ridden in the past with RSI, I know you’re breathing a big sigh of relief right now.)

Instead of adding stock bit by bit while stirring, we add all the stock and other ingredients to the pot at the beginning of the cooking process. Then we reduce the heat to low, and put a lid on the pot. This combination of steaming and boiling releases the creamy starch from the arborio rice in much the same way as laboriously stirring.

And while the risotto sits and cooks by itself, you can put your wrist to better use by pouring out a pre-dinner drink.

Here’s the latest variation of our no-stir risotto recipe, and it includes wonderfully healthy (and convenient) canned red salmon, as well as green peas, zucchini, and a hint of dill and lemon.

I hope you and your wrists enjoy this recipe, and I also hope you have a very happy and healthy 2009!

Salmon Risotto with Dill & Lemon

Serves 2

• 3 tablespoons extra virgin olive oil
• 1 onion – finely chopped
• 2 cloves garlic – finely chopped
• 1 teaspoon finely chopped lemon zest
• 1 zucchini (courgette) – sliced into rounds
• 1 cup arborio rice
• 1/2 cup white wine
• 2 cups vegetable or chicken stock
• 1 tablespoon roughly chopped fresh dill
• 1 teaspoon sea salt
• 1/2 teaspoon freshly ground black pepper
• 1/3 cup frozen green peas-thawed
• 7 oz (210g) canned Alaskan red salmon – bones and skin removed and broken into chunks
• 1 tablespoon lemon juice
• 1/3 cup finely grated Parmesan cheese

HEAT 2 tablespoons of the olive oil in a large saucepan over a medium heat and cook the onion for 5 minutes. ADD the garlic, lemon zest and zucchini and cook for another 3 minutes. ADD the rice and cook for a minute, stirring to coat the rice grains with oil. POUR in the wine and stock, add the dill, salt and pepper and bring to the boil. COVER with a lid, reduce the heat to low and cook for 18 minutes. ADD the peas and salmon on top and cook, covered, for another 2 minutes. STIR in the reserved tablespoon of olive oil, the lemon juice and cheese and mix until well combined.

Sounds a bit unusual doesn’t it? Pea pesto.

Well it’s actually surprisingly tasty — and it even has a few health benefits that regular pesto doesn’t have. But I’ll talk more about that in a minute. First let me tell you how we came up with the idea in the first place.

I’ve talked previously on this blog about my deep affection for pesto — especially home made pesto. But it’s always nice to mix things up a little, so Trudy and I sometimes make variations of classic pesto by using other types of nuts instead of pine nuts (such as cashews or walnuts), or other herbs instead of basil (such as flat-leaf parsley or cilantro), or by adding other ingredients to the base recipe (such as sun-dried tomatoes or olives).

But never before have we added peas to our pesto. What actually gave me the idea was that years ago Trudy had shown me a guacamole recipe in a food magazine that used a mixture of peas and avocado to reduce the calories and up the protein and fiber content. Even though we didn’t end up making the recipe, for some reason the whole idea of using peas this way stuck in my head.

Anyway fast forward to last week, and we were making a decision about what to have for dinner. We often have our meals for the week planned out in advance, but sometimes we just fly by the seat of our pants and rely on whatever ingredients we’ve got on hand in the pantry and refrigerator. (Luckily we’ve always got a well-stocked MediterrAsian pantry.)

We were both really in the mood for pesto, and we had most of the ingredients needed: pine nuts, Parmesan, garlic and extra virgin olive oil. But we didn’t have any fresh basil.

However, as I mentioned, it’s easy to make tasty variations of pesto by using different herbs — and we’ve found that flat-leaf parsley works especially well as a replacement for basil. Luckily, flat-leaf parsley grows like a weed in our garden, so it was no problem just picking some and using that.

But we’d done that a few times before, so we really wanted to try something different. That’s when the whole pea and avocado guacamole idea came into my head. “If peas can be used in a green sauce like guacamole,” I thought, “why couldn’t they be used the same way in pesto?”

Green peas are sweet and juicy as well, so I thought they’d add a unique character to the pesto. When I also worked out in my head that this concoction could be called “peasto” (pronounced pee-stow), the deal was sealed — we had to make it!

So we decided we’d use a combination of green peas and parsley, and also a little bit of mint (which also grows profusely in our garden) because it goes so naturally well with peas.

After we blended it up we were impressed with how vibrantly green it looked. Then we tossed it with fusilli pasta, chunks of canned tuna and some roasted red pepper. It tasted really good, although fairly different in texture and consistency compared to regular pesto because of the high water content of the peas. But we actually quite liked that. In fact we had the rest of the pesto the next night tossed with spaghetti, zucchini and a little diced bacon. (The smokiness of the bacon worked particularly well with the peas.)

The peas don’t just reduce the amount of calories in this pesto (1 cup of peasto contains around a third less calories than a cup of regular pesto), they also add a whole lot of nutrients. Peas are a terrific source of plant protein, and contain many healthy-giving vitamins and minerals including vitamin C, folate, iron and potassium. And peas are a very good source of dietary fiber, which helps keep you regular, reduces the risk of heart disease and some forms of cancer, and also fills you up without filling you out.

Peasto

Makes 1 1/4 cups (enough to serve 4)

• 1 cup frozen green peas
• 1/2 cup packed flat-leaf parsley
• 4 fresh mint leaves
• 1/3 cup pine nuts – lightly toasted
• 1/2 cup grated Parmesan cheese
• 1 1/2 cloves garlic — roughly chopped
• 1 teaspoon lemon juice
• 1 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• 1/3 cup extra virgin olive oil

POUR boiling water over the peas and stand for 2 minutes, then drain. PLACE the peas, parsley, mint, pine nuts, parmesan, garlic, lemon juice, salt and pepper in a food processor and drizzle in the olive oil as you blend until well combined.

It’s the beginning of spring here in New Zealand, and I thought that the worst of the weather was behind us until I woke up the other morning and there was a layer of frost on our deck, which also carpeted the lawn like snow. Thankfully the weekend weather was far less gloomy, so we decided to make the most of the sunny weather and dust off the barbecue for a bit of grilling.

When I was growing up in Australia barbecues were very meat-centric. In fact our family barbecues were practically a meat lovefest! To accompany all this meat we’d typically have heavily buttered bread rolls and a basic salad. Not exactly the most balanced of meals, that’s for sure.

The sort of barbecue food Ric and I typically enjoy these days is still steak — except it’s tuna and salmon steaks instead of beef steaks, and shrimp and scallops instead of sausages. This isn’t simply a health decision though, we actually enjoy the taste and texture of these foods much more than meat.

Vegetables also play a much more prominent role compared to the barbecues of my childhood. We always save plenty of room on the grill for vegetables like bell peppers, onion, eggplant, mushrooms and zucchini. And salads aren’t an afterthought, they’re an integral part of the barbecue for us. In fact we always make up at least two salads to go a long with the grilled foods.

Our barbecues generally have a cultural theme as well. We’ll either base the grilled foods and salads on a particular Mediterranean or Asian cuisine (such as Italian, Greek, Spanish, Japanese or Chinese), or have a combination of Mediterranean and Asian grilled foods and salads.

Over the weekend we decided to have a pan-Asian theme for our barbecue. The centerpiece was delicately-spiced Thai shrimp and vegetable skewers, which we accompanied with a Chinese-style noodle salad (made with transparent bean thread noodles) and a simple Vietnamese-style coleslaw. We washed this down with ice cold Tiger beer from Singapore. So our taste buds certainly got to enjoy a trip around Asia.

Here’s the recipe for the skewers, and I’ll post the salad recipes in the near future. Also I quickly wanted to let you know that I was interviewed by Lovelyn from The Art of Balanced Living blog recently, and if you want to check it out here’s the link.

Thai Shrimp & Vegetable Skewers

Shrimp, red bell pepper and zucchini skewers marinated in a Thai green curry sauce and grilled until tender and succulent.

• 6 bamboo or wooden skewers – soaked for 5 minutes in cold water
• 1/2 cup coconut milk
• 2 teaspoons Thai green curry paste
• 2 tablespoons fish sauce
• 1 teaspoon brown sugar
• 2 cloves garlic – minced
• 1 tablespoon lemon juice
• 1/2 teaspoon salt
• 1 tablespoon finely chopped cilantro (fresh coriander)
• 24 large shrimp – peeled and deveined
• 2 zucchinis – cut into thick rounds
• 1 red pepper – cut into small pieces

IN a small bowl dissolve the curry paste with 1 tablespoon of boiling water. ADD the coconut milk, fish sauce, brown sugar, garlic, lemon juice, salt and cilantro, and mix to combine. THREAD alternating shrimp and vegetables onto the skewers, then marinate them in the mixture, covered, in the refrigerator for at least 30 minutes. COOK the skewers on a hot grill for 10 minutes, turning and brushing regularly with the marinade. SERVE with lemon or lime wedges for squeezing.

One of the happiest memories of this summer (and every summer) has been the sight of bright yellow zucchini and squash blossoms, in the farmer’s markets, in neighbors’ backyard gardens, and on the menus of local eateries.

Of course, summer’s almost over, and the season is pretty fleeting for zucchini blossoms (I really should have posted about this earlier), but if you’re lucky enough to get hold of a few, you should definitely seize the opportunity. I especially love the stuffed blossoms that you find at Italian restaurants (or even better, from Italian grandmothers)…the juxtaposition of delicate flower petals and savory filling is just so intriguing.

While zucchini blossoms may seem exotic to some, they’re actually quite easy to prepare at home and are wonderful as an elegant appetizer or perhaps a little something to garnish a pasta dish. Here’s a simple recipe, for savoring that last golden taste of summer.

Stuffed Zucchini Blossoms

Ingredients:

• Zucchini blossoms, pistils/stamens removed

Coating:

• One egg, beaten
• 1/2 cup all purpose flour
• Sea salt and freshly ground pepper to taste

Filling:

• 4 oz goat cheese
• 2 or 3 sun dried tomatoes
• Squeeze of fresh lemon juice

Soak the sun dried tomatoes in a small cup of hot water for 30 minutes. Remove from the water and roughly chop. Place tomatoes and lemon juice a bit at a time in a food processor with the goat cheese, pulsing until well blended and the flavor is satisfactory to you. (A good alternative filling: Start with Guilherme’s easy spinach ricotta pâté as a base, using additional ricotta to thicken mixture as necessary.)

Combine the flour with a few good shakes of salt and pepper and blend well. Pour out some of the flour mixture onto a clean dry plate.

Gently rinse and dry the zucchini blossoms, removing the stamens and pistils carefully (You may find that using tweezers helps, otherwise just be patient). Spread petals slightly and spoon a small amount of filling mixture into each blossom, or squeeze from a plastic bag with a corner snipped off if it is easier for you to fill it that way. Leave enough room at the top of each blossom to twist it closed (See above photo). Once blossoms are filled and sealed, dip each flower into beaten egg and roll gently in the flour mixture until lightly coated (If you find you’ve made too much filling, just save it to toss with pasta or spread on bread or crackers). Add a couple of tablespoons of olive oil to a large pan to heat (medium high). When the oil is hot enough, carefully place blossoms in the oil a few at a time with a slotted spoon, turning until each is golden and just lightly crispy. Drain on paper towels and serve. Enjoy!

I adore cheese in more ways than can be counted. There’s something about the creaminess and the “mouth feel” of real full-fat cheese that I find purely addictive. Cheese also has a magical ability to add multiple dimensions of flavor to food from pasta dishes to bakes and risottos.

But isn’t eating full-fat cheese bad for me? Well, no, actually. For thousands of years people throughout the Mediterranean region have been enjoying full-fat dairy foods like cheese and yogurt, yet rates of heart disease are traditionally very low.

The main reason is because dairy foods have never been eaten in great quantities. A common trait in cooking throughout the Mediterranean region is that the flavor of the food should shine through. Instead of drowning food in cheese, for example, it’s used sparingly and often it will be a full-flavored cheese like Parmesan, where a little goes a long way.

Other diary foods like milk, butter and cream have rarely been consumed in Mediterranean populations because these foods easily spoiled in the warm Mediterranean climate in the days before refrigeration (so the milk was turned into cheese and yogurt to help preserve it).

And that’s pretty much how Trudy and I enjoy dairy foods too. We eat full-fat cheese and yogurt regularly, but in small amounts. This way, we get the satisfaction of eating real food, while only consuming small amounts of saturated fat.

Now on to the recipe, and I’m sure you won’t be surprised to learn that it contains cheese! One of my favorite cheeses actually, feta. I’m a huge fan of Greek food, and part of the reason is because I love feta so much. Its crumbly yet creamy texture makes it such a unique cheese — and it also happens to be lower in saturated fat than most full-fat cheeses.

This feta and white bean dip is velvety smooth, and ridiculously creamy. In fact you’d never know it contains white beans at all because its texture is similar to cream cheese. Yet the white beans add lots of fiber, protein and goodness.

You can use this dip for dipping (of course), or it makes a great spread on top of bruschetta or whole grain crackers. When you combine it with fresh, crisp salad vegetables it also makes a great filling for sandwiches and wraps.

Feta & White Bean Dip

A creamy combination of feta cheese and white beans with herbs and a hint of garlic and lemon.

Makes 1 1/2 cups

• 7 oz (200g) feta cheese (use a creamy feta instead of a crumbly feta for best results)
• 1 cup canned white beans (such as cannellini) – rinsed and drained
• 1 tablespoon extra virgin olive oil
• 1 clove garlic – minced
• 1 tablespoon finely chopped fresh flat-leaf parsley
• 1/4 teaspoon dried oregano
• 1/4 teaspoon freshly ground black pepper
• 1 tablespoon lemon juice
• 2 tablespoons water

PLACE all ingredients in a food processor and process until smooth.

Ric and I have been on a bit of an economy drive lately. Like most countries, New Zealand has been hit hard by rising food and petrol prices. We live in the countryside, which is great for the fresh air and scenery (see the photo of our neighborhood below), but it also means a lot of driving each week. And with the price of petrol at around eight dollars a gallon here, it really tugs at the purse strings!

However, we’ve found that one of the best ways to save money is by inventively reducing our food costs. Over the last couple of months one of our biggest cost cutters has been to eat less fresh fish and seafood and more beans. If that sounds like a sacrifice, believe me, it’s not. Jazzing up beans is easy when you use them in traditional ethnic ways, such as added to a fragrant Indian curry, a robust Italian pasta dish, or a hearty Greek stew — or turned into delicate falafel, or creamy hummus.

Beans also make a great addition to salads. Chickpeas (also known as garbanzo beans) are a particularly welcome addition to salads because their taste and texture is like a cross between a bean and a nut.

Chickpeas not only add a wonderful flavor and texture to this Moroccan salad, they’re a good source of vegetable protein and a number of important vitamins and minerals including calcium and folate. They’re also a great source of dietary fiber, which helps lower cholesterol levels and regulate blood sugar levels.

You can use canned chickpeas for this recipe, like I’ve done here, or dried chickpeas (which need to be soaked and cooked first). I often choose the canned alternative for the sake of convenience, although I prefer the flavor, texture and price of dried chickpeas that I’ve cooked myself.

Moroccan Chickpea & Couscous Salad

An exotic Moroccan couscous salad with chickpeas, raisins and colorful vegetables coated in a delicately spiced olive oil and lemon dressing.

Serves 4 as a side dish or 2 as a main meal

• 1 cup quick-cooking couscous
• 1/4 cup raisins
• 1 1/4 cups boiling chicken or vegetable stock
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 1 clove garlic – minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1/2 teaspoon ground ginger
• 1 teaspoon salt
• 1 carrot – grated
• 1/2 red pepper – finely diced
• 1/4 red onion – finely diced
• 1 cup canned chickpeas – rinsed and drained
• 2 tablespoons chopped flat-leaf parsley

MIX the couscous with the raisins in a bowl and pour over the boiling stock. COVER with a dish towel, plate or plastic wrap to seal in the steam and let sit for 5 minutes. PLACE the oil, lemon juice, garlic, spices, and salt in a jar with a screw-top lid and shake to mix. FLUFF the couscous with a fork to separate the grains and stir through the carrot, red pepper, onion, chickpeas and parsley. POUR over the dressing and toss together until well combined.

I have to admit, it’s been a little too warm to cook these days, and I’ve been trying to avoid using the stove—the tiny kitchen in my apartment just gets too hot sometimes. So I thought it might be time for some MediterrAsian Un-Cooking…who doesn’t like a frozen treat to beat the summer heat?

I’m used to the heat, from past years spent in Taiwan—when I was a child, my dad moved our family from the U.S. to Taipei. While my Taiwanese-born parents were excited to show their homeland to me and my brother, there were definitely times when we were less than thrilled by our new surroundings, the local cuisine, and the tropical heat (Hey, we were kids!). So what’s the universal way to cheer up a kid AND deal with the weather, no matter where you are in the world? Hand them an ice cream!

However, ice cream in Taiwan wasn’t quite the same thing as it was back in the States. Well meaning relatives would kindly offer us foods that they thought would make us feel more “at home,” but while these foods took familar Western forms, such as sandwiches or ice cream, they would often turn out to have distinctly Asian flavors, such as red bean. Of course, now you can find red bean or taro ice cream at any Asian restaurant, but to a transplanted American kid used to a scoop of chocolate chip or Rocky Road, it was a shocker to get a bean popsicle. But kids adjust, and I grew to love red bean desserts. Now, I see them as a taste of nostalgia. 

So when one of my cousins mentioned making delicious homemade red bean popsicles recently, I had to chuckle and I had to get the recipe. My cousin’s family loves them and they are a breeze to make…hope you enjoy them too!

(Note: My cousin’s recipe uses canned sweet red beans, which you can easily find at most Asian markets, but you can really add any ingredient or fruit that you prefer to the mix. I decided to use some fresh mango in some of my popsicles, for a bit of tropical flavor…we used to get wonderful mangoes from the open air markets in Taiwan. Also, the original recipe uses coconut cream rather than coconut milk, but coconut milk may be easier to find and works just as well. Just experiment and have fun!)

Coconut-Longan Popsicles

Recipe from my cousin Leng and her family (Lisa and Ananda)…thanks!

(Makes 8 servings)

Ingredients:

• 1 can longan (dragon eye fruit) or lychee fruit (about 20 oz.)
• 1 can coconut milk (about 14 oz.)
• Sweet adzuki red beans (canned)
• A ripe mango, peeled, pitted and diced

Equipment:

• Blender
• Popsicle molds

Directions:

Drain the liquid from the canned longan. Set aside a few pieces of the longan (4 or 5, depending on fruit size and your best judgment) and combine the rest of the fruit with the coconut milk in a blender. Blend until smooth, or leave some small pieces of fruit for texture. Dice the reserved longan and divide evenly among the popsicle molds. Add a heaping teaspoon of sweet red beans or mango to each mold, then pour the coconut milk-longan mixture over each until filled to the top. Give each popsicle a quick stir to evenly distribute the ingredients. Add additional beans or mango to taste, or to even out the level of liquid in the molds. Freeze until set, and enjoy!

But the consensus of the scientific community these days is that there are good fats (monounsaturated and polyunsaturated fats) and bad fats (trans fats and saturated fats). Good fats help lower LDL cholesterol levels in the blood, while bad fats increase the levels of LDL cholesterol. And because nuts contain mostly good fats, they’re actually very good for your heart and arteries.

Nuts are also a rich source of other health-giving nutrients including vitamin E (which acts as a powerful antioxidant), B vitamins and potassium — and they’re a good source of protein and dietary fiber. However, nuts are also quite high in calories, so it’s best not to overindulge!

We enjoy nuts in lots of different ways. Often we’ll enjoy them as a wholesome between-meal snack, or sprinkled over cereal and dessert — but we also love using nuts in our cooking. And for inspiration all we have to do is look to Mediterranean and Asian cultures to see how nuts can be used in a wide variety of healthy and delicious ways.

Here are some Mediterranean and Asian recipes from this blog as well as our website that contain nuts:

Penne with Roasted Pear, Goat Cheese and Walnuts
Pesto Genovese
Penne Rigate alla Ricotta e Noci
Spinach, Pumpkin, Walnut, Basil & Ricotta Lasagna
Sun-dried Tomato & Walnut Pesto Pasta with Salmon & Asparagus
Honey-Lemon Chicken with Almonds
Moroccan Chicken & Olive Tagine with Almond Couscous
Mushroom, Bacon & Walnut Risotto
Thai Crab & Cashew Fried Rice
Lemongrass Chicken with Bean Thread Noodles
Peanut Chicken Noodles
Pad Thai
Tofu & Cashew Chow Mein
Mixed Greens, Cherry Tomato & Pine Nut Salad
Insalata di Riso (Italian Rice Salad)
Gado Gado
Tuna, Olive & Tomato Salad with Romesco Sauce
Roast Vegetable & Chickpea Couscous
Pancetta & Walnut Salad
Cantonese Rice Salad
Spanish Broccoli & Almond Soup
Dolmades
Chicken Satay
Romesco Sauce
Indonesian Peanut Sauce

As spring in New England turns into summer, we’ve been going through a bit of a heat wave, and I’ve definitely been on a cold food kick—there is nothing better than a chilled dish waiting for you in the fridge, ready to be enjoyed as soon as you get home from work. When I’ve pondered what foods to prepare for these warm days, my mind has inevitably turned to lighter fare like salads, pasta and cold noodles.

Over the last few weeks, I’ve been excited to see fresh “fiddleheads” (the tightly curled ferns that resemble the scrolled top end of a violin) appearing in the produce bins at my local supermarkets. I’ve come to think of fiddleheads as a quintessential New England ingredient—they are often associated with Maine and Vermont or our Canadian neighbors further north. However, fiddleheads are also a common ingredient in Asian cuisine. For example, they are frequently found in the Korean dish bibimbap.

With their asparagus-like flavor and firm but delicate texture, I decided that fiddleheads would be the perfect seasonal addition to some Asian-inspired soba noodles—the perfect cool dish to complement the warm weather.

(Note: Fiddleheads are in season for just a few precious weeks in the spring, so enjoy them while you can! You can also blanch fiddleheads for a few minutes in boiling water, and store them in your freezer for future use. If you can’t find fiddleheads for this recipe, substitute bite-sized pieces of fresh asparagus.)

Soba Noodles with Fiddleheads, Tofu, and Shiitake Mushrooms

Serves 4-6

Ingredients:

• About 8 oz. soba noodles (basically one package—weight may vary)
• 40 fiddleheads 
• 4-5 large shiitake mushroom caps, sliced
• ½ cup firm tofu, cubed
• 1 clove garlic, minced
• 2 tablespoons olive oil
• Shredded carrot for garnish

Dressing:

Combine the following:

• Juice of one lemon
• 1 tablespoon sesame oil
• 2 tablespoons soy sauce
• 1 teaspoon caster sugar

Directions:

Cook soba noodles according to package directions, then rinse in cold water and set aside.

Clean the fiddleheads by rinsing thoroughly in cold water. Repeat several times, rubbing gently to remove the brown leaf like covering from the surface. Trim tough/brown ends if necessary.

Bring a large pot of water to a boil, then add fiddleheads to blanch for 3-5 minutes. Remove fiddleheads from pot and plunge into a bowl of ice water for 1-2 minutes, then drain.

Heat 2 tablespoons olive oil in a large pan. Add minced garlic and sauté for a minute, then add the fiddleheads, sliced mushrooms and tofu, sautéing for another 2-3 minutes (Fiddleheads should be firm but tender). Remove from heat. 

Toss cold soba noodles with the lemon-sesame-soy mixture and gently stir in the fiddleheads, mushrooms and tofu. Garnish with shredded carrot if desired. Serve and enjoy—this dish can be served immediately, but is also great as a cold dish the next day.

Red meat has all kinds of health downsides and, we are not even talking about several other philosophical reasons to not eat meat. Still, steaks and ground meat have a lot of handy uses.

On top of that, eating steaks might be more fun than eating, say, beans, which means it is easier to make children eat meat than beans, which are much healthier.

Eating beans, together with some carbohydrates (like the ones in rice) can give vegetarians amino acids that are usually hard to find with a meat-free diet and is, generally speaking, a much healthier option than meat.

What might not be so obvious, is that beans can also replace meat in shape and not only in nutrients. They can be used to make Hamburgers, Steaks and even “Meatballs”, known in Italian as Polpetta.

The basic recipe would consist of just using cooked beans (you can use canned beans, although a purist cook would cook their own) and smashing them and mixing them with flour.

Because I can’t resist more complex mixtures, and to enhance both flavor and nutrition value, I cooked something equivalent to Trudy’s Ratatouille and mixed it together.

Ingredients

• 250g (9oz) of cooked beans
• 4 tablespoons of flour
• Roasted vegetables (Optional, you may need to add more flour if you use the vegetables)
• 2 spoons of olive oil

Directions

• Cook the beans, if you don’t have them cooked already
• Use the beans at room temperature
• Use the food processor, the blender or a potato masher to smash the beans
• Add the olive oil
• Put in a bowl and mix with a wooden spoon while adding the flour
• Let rest for about 5 to 10 minutes

Serving suggestions

• Make patties for hamburgers and serve with bread, just like any other burger
• Make steaks and cover with bread crumbs, cook in the oven slightly covered with oil.
• Make balls and stir fry to use as “meatballs” (Polpetta)

This recipe makes about 4 big steaks and can be stored in the refrigerator for a few days or frozen for longer periods of time.

And if you want, you can replace the beans with lentils, chickpeas or even a mix of your favorite legumes.

I’ve been trying to eat as seasonally as possible, and to always ask my local vendors “What’s good today?” At a recent trip to a favorite local cheese shop, the staff mentioned enthusiastically that it was “a perfect time of year for goat cheese.” So goat cheese has been on my mind, and I’ve been inspired to go along with the season.

One of the nicest ways to enjoy goat cheese is with a good, fresh pear, so I have been eagerly scouting the markets, hoping to find that perfect piece of complementary fruit. However, while it may be a great time of year for goat cheese, it seems the pears aren’t on quite the same schedule. The pears at my neighborhood supermarkets have been a little on the hard side recently—they may look great in the produce display, but are often just a little too firm to eat right away. At least, not without a little help—roasting them in the oven is an easy way to soften them and bring out additional flavor as well.

For a quick one-dish meal at home, I combined some crumbled goat cheese with roasted pears, walnuts (left over from trying Guilherme’s awesome ricotta walnut pasta recipe recently), a couple of handfuls of greens and penne pasta. This is wonderful served warm, or as a cold salad the next day. Enjoy!

Penne with Roasted Pear, Goat Cheese and Walnuts

Serves 4-6

Ingredients:

• 8 oz. pasta, such as penne
• 2 Bosc pears, ripe but firm (firmer varieties of pears work best)
• 1 tablespoon plus 3 1/2 tablespoons extra virgin olive oil
• 1 1/2 tablespoons balsamic vinegar
• Juice of half a lemon
• 1/2 cup baby arugula (rocket)
• 1/2 cup baby spinach
• 1/4 cup chopped walnuts
• 1/4 cup crumbled goat cheese
• Pinch of sea salt

Directions:

Preheat oven to 425° F. Slice the pear into thin wedges, leaving the skin on and removing the center core. Toss with one tablespoon of olive oil, coating lightly, then place in baking dish and roast in oven for 10 minutes. Remove from oven, stir again, and return to oven for an additional 5 minutes. Allow to cool, then cut into smaller bite sized pieces.

Mix together the remaining 3 1/2 tablespoons of olive oil with the balsamic vinegar and lemon juice. Cook penne according to package directions. Drain pasta and mix in the olive oil-vinegar-lemon juice mixture, then mix in the chopped pears, arugula and baby spinach. If desired, add a little sea salt to taste. Divide among plates and top with crumbled goat cheese and chopped walnut pieces.

Option: Skip the pasta and just serve with extra greens as a salad.

Sun-dried tomatoes were invented in the south of Italy to overcome food shortage during winter and difficult times.

Italian people cut tomatoes in halves and literally hung them in the sun to dry, so they could last much longer. Soaking them in olive oil not only makes them last longer, but also gives them a lovely extra flavor.

Personally, I love sun-dried tomatoes, and when I moved to Italy, one of the first things I did was my own conserve of sun-dried tomatoes.

One of the best things about sun-dried tomatoes is that they have a very strong flavor and, for this reason, I like to use them in sauces.

Last week I decided to mix sun-dried tomatoes with pasta sauce to enhance the flavor, and I added a bit of ricotta for a smoother texture and I just loved the results, so here is my recipe.

Ingredients

• 125g (4oz) of sun-dried tomatoes
• 125g (4oz) ricotta cheese
• 250g (9oz) of your favorite basic tomato sauce
• A tablespoon of extra virgin olive oil

Directions

• Put the sun-dried tomatoes in a food processor and chop them until they become almost creamy
• Add the ricotta and mix them together using the food processor
• Heat the plain sauce with a spoon of olive oil on a low heat
• Turn off the heat
• Add the mix of sun-dried tomatoes and ricotta
• Add it to your favorite pasta

Whenever we cook rice we usually cook up double the amount we need, and freeze the rest. We use this rice in a few different ways. Usually it’s to make some sort of fried rice dish, because cooked and cooled rice really is the only type of rice to use if you want to make a decent fried rice. (It retains its texture and doesn’t go mushy like freshly cooked rice.) Cooked and cooled rice is also ideal for making hearty rice salads like this Asian-style rice salad.

We actually invented this rice salad just a couple of days ago. We both felt like a quick and satisfying lunch with Asian flavors, and we happened to have some leftover rice just sitting in the fridge. We couldn’t be bothered cooking, so we scoured our fridge and pantry for suitable ingredients to make an Asian-inspired rice salad.

One thing we didn’t have to worry about was seasonings (we’re always stocked up with Asian seasonings). But we hadn’t done a grocery shop for a few days, so we weren’t sure if we’d have a good range of fresh ingredients on hand.

Luckily we did have some ideal produce for Asian cooking: celery, red pepper, carrot, scallions, and a big knob of ginger root. All we needed was some sort of protein to balance out the flavors and improve the nutritional content. We chose one of our pantry staples — canned tuna — to fill that gap (cold shrimp, cold shredded chicken, or cashew nuts would have also worked well).

It only took us about five minutes to prepare the ingredients, which simply involved dicing the red pepper and celery, slicing the scallions and grating the carrot and ginger. Then we mixed those ingredients with the rice and tuna, and added a combination of seasonings we know work really well together — soy sauce, oyster sauce and toasted sesame oil.

The finished salad tasted surprisingly good, and really satisfied our craving for Asian flavors. Hopefully you’ll enjoy it too!

Asian-style Rice Salad

Serves 2 as a main, 4 as a side dish

2 1/2 tablespoons Chinese soy sauce
1 1/2 tablespoons oyster sauce
1 teaspoon toasted sesame oil
1 teaspoon finely grated fresh ginger
1/4 teaspoon ground black pepper
3 cups cooked cold long-grain rice (leftover rice is ideal)
1 carrot — grated
1/2 stick celery — finely chopped
1/2 red pepper — deseeded and diced
1 scallion — finely sliced on the diagonal
6 oz (180g) canned tuna in oil — drained and flaked

MIX together the soy sauce, oyster sauce, sesame oil, ginger and pepper in a small bowl. MIX together the rice, carrot, celery, red pepper, scallion and tuna in another bowl. TOSS the dressing with the rice mixture until well combined.

(Pictured above: Tuna, Asparagus and Parmesan Frittata)

Eggs…they’re not just for breakfast anymore! I’m one of those people who can gladly eat eggs at any meal—one of my favorite no-brainer suppers is an omelet with a quick salad or vegetable dish on the side.

A frittata is like an Italian version of an omelet—however, the ingredients are mixed into the egg, rather than folded into the center as a filling. Traditionally, frittatas are cooked first in a pan on the stovetop, then popped under the broiler for a few minutes to brown. At the end of a long work day though, I like to keep things easy—I just bake my frittata in the oven and cook everything in one simple step.

You can pretty much throw anything into a frittata, and they are a great way to use up leftover vegetables or whatever items you have rattling around your refrigerator or pantry. I like using vegetables, since I always seem to have a few stray ones in the fridge. My boyfriend’s Italian mother often added sausage to hers. Canned tuna, cooked potatoes, shredded prosciutto and leftover pasta are also tasty filling ingredients. Basically, it’s all up to you and your imagination (or the contents of your refrigerator).

Here are a couple of simple frittata ideas to try. Hope you enjoy them!

(Each recipe makes 6-8 servings.)

Tuna, Asparagus and Parmesan Frittata

Ingredients:

• 6 large eggs
• 1 cup milk
• Pinch of sea salt
• 1 small (3 oz) can tuna, flaked and drained (I like a good quality Italian tuna)
• 8 cooked asparagus spears, cut into 1-inch pieces
• 1/4 cup shredded parmesan cheese
• Olive oil for the baking dish

Directions:

Preheat oven to 350°F (177°C). Lightly oil an 8-inch baking dish (round or square, it doesn’t matter) with olive oil. Beat the eggs, milk and salt in a large bowl. Stir in tuna, asparagus pieces, and shredded parmesan. Pour into oiled baking dish and bake for 30-35 minutes or until set. Allow to cool for 5 minutes, then cut into wedges and serve.

Tomato, Basil and Asiago Frittata

Ingredients:

• 6 large eggs
• 1 cup milk
• Pinch of sea salt
• 1 cup fresh tomato, chopped and with seeds removed
• 1/4 cup chopped fresh basil (about 10-12 leaves)
• 1/4 cup shredded asiago cheese
• Olive oil for the baking dish

Directions:

Preheat oven to 350°F (177°C). Lightly oil an 8-inch baking dish with olive oil. Beat the eggs, milk and sea salt in a large bowl, then stir in chopped tomato, chopped basil and shredded asiago. Pour into oiled baking dish and bake for 30-35 minutes or until firm. Allow to cool for 5 minutes, then cut into wedges and serve.

(Note: Frittatas don’t have to be served hot…they are often enjoyed warm or at room temperature, so they are also perfect to take to lunch the next day!)

Like many newspapers published online, SMH includes a selection of blogs based on all sorts of topics ranging from politics to sports.

One blog I really enjoy reading is called Chew On This by award winning health writer Paula Goodyer, who writes very insightful posts about food and nutrition.

Recently she wrote a post called “Ten healthy habits from the Mediterranean” where she spoke with Dr Antigone Kouris, a Melbourne based dietitian and nutrition research fellow with Monash University, who is from a Greek family.

Dr Kouris gave some very helpful tips on how to follow a traditional Mediterranean way of eating, which I’ll quickly summarize:

• Eat legumes (beans, peas, and lentils)
• Eat lots of dark green leafy vegetables like spinach, rocket, endive and chicory
• Eat a range of colored vegetables including tomatoes and capsicum
• Use extra virgin olive oil
• Include some foods like yogurt and feta cheese
• Eat fish and seafood
• Be generous with herbs like oregano, rosemary, dill and mint
• Snack on nuts and seeds

Then Paula finished the post by asking her readers: “Do you find it easy to include healthy Mediterranean style dishes in a busy week? Tell us how.”

For someone like me who’s super passionate about Mediterranean food and cooking, it was too irresistible a question not to answer. So even though it was quite late at night, I wrote down a list off the top of my head of all the sorts of Mediterranean meals I eat regularly. Many of these recipes Ric and I have posted on our site, MediterrAsian.com over the last four years, so I included a link. Then I went to bed.

The next day I checked the Chew On This blog, and saw that Paula had been kind enough to leave a note on my comment saying “Thanks — it’s a good site.” I don’t know whether it was this endorsement, or the list of Mediterranean meal ideas I described in my comment, but over the next few days more than a thousand people visited our site from Paula’s blog according to our server logs.

Anyway, if you’re looking for ways to include more Mediterranean foods in your own daily diet, I thought this list of meal ideas would also be of interest to you. So here it is (and I’ve linked to the recipe if we have it on our site):

Pasta served with tomato-based sauces like puttanesca (made with tomatoes, garlic, onions, anchovies and olives) or pomodoro (made with tomatoes and fresh basil), or with herb-based sauces like pesto and salsa verde.

Risotto made with salmon, tuna, prawns, scallops, chicken or beans.

Tagine (Moroccan stew) served over couscous.

Paella made with any combination of seafood, chicken, beans, and vegetables.

Ratatouille (a vegetable stew made with tomatoes, capsicum, eggplant and zucchini that goes wonderfully served on the side of grilled or baked fish, chicken or shellfish).

Tortilla de patatas (Spanish omelette made with eggs, potatoes and onions).

Chicken or falafel kebab stuffed with tabbouleh salad.

Spanakopita (Greek spinach and feta pie).

Baked fish flavored with chermoula (a Moroccan herb sauce) and served with vegetables and rice or couscous.

Lavash wraps stuffed with hummus, diced tomato and cucumber, grated carrot, shredded cos lettuce, and sliced red onion.

Hearty salads like salade Niçoise and horiatiki (better known as Greek salad) served with some crusty bread on the side.

Bruschetta topped with grilled or roasted vegetables (like tomatoes and peppers) and drizzled with extra virgin olive oil.

Toasted baguette slices spread with tapenade (Provençal olive, garlic and caper spread).

Toasted pita bread, cut into wedges and served with hummus for dipping.

Well, spring has definitely been coming “in like a lion” this year— there are still a few raw and rainy days ahead as we wait for the nicer weather to arrive. And on days like these, there is nothing better than a bowl of soup.

I especially love a refreshing lime flavored soup to clear the head and warm the body during this transitional period. This tangy, Southeast Asian inspired lime soup makes a great light meal, is quick to prepare, and reminds us of warmer days ahead. Enjoy!

Zesty Lime and Salmon Soup

Serves 4-6

Ingredients:

• 1 tablespoon olive oil
• 6 cups chicken stock
• 12 oz. salmon fillet, skin removed and cut into bite sized pieces
• Juice of 2 limes, plus additional wedges for serving
• 6 cloves garlic, minced
• Handful of sliced cremini or button mushrooms
• 1 small onion, thinly sliced and quartered
• 1/3 cup cilantro, chopped or torn
• 1 jalapeño or Serrano pepper, thinly sliced
• Sea salt

Directions:

In a large stockpot or saucepan, heat the oil and add in the garlic, mushrooms, onion, and pepper. Sauté for about 5 minutes. Add the chicken stock, lime juice, and fish pieces. Bring to a boil, reduce heat and simmer for about 5-7 minutes until fish is cooked through (Skim foam from the surface of the soup as it appears). Stir in the cilantro and season to taste with sea salt. Ladle into bowls and serve with lime wedges on the side.

(Note: You can also substitute chicken or a different fish of your choice, or add a handful of rice noodles to each bowl before serving if you prefer a more filling soup.)

If you find that spinach and ricotta are two ingredients I used together recently, then you are right. Anna is still away and in the meantime, I’m still more economic with the time I spend in kitchen, so I’ve been improving my ability to make gourmet dishes quickly and for a single person.

Since more often than not I have the versatile spinach and ricotta pate in the refrigerator, here is a dish I came up with this week: a delicious spinach and ricotta lasagna with bechamel sauce and topped with cheese.

Ingredients

• Sheets of pasta for lasagna
• The Versatile spinach and ricotta pâté
• 300ml (7 floz) of milk
• 100g (3.5oz) of grated Parmesan
• 1 tablespoon of flour
• A hint of nutmeg

Directions for the bechamel sauce

• Dissolve the flour in the cold milk
• Add the nutmeg
• Cook over a low heat, mixing gently until it starts to thicken
• Remove from heat immediately

Directions for the lasagna

There isn’t really a rule of how many layers of lasagna or how much filling you should have, but I used 7 layers of lasagna and used a layer of filling of about 3mm (0.1in), but feel free to choose your own measurements.

• Spread a thin layer of the sauce on the bottom of the tray
• Spread the Spinach and Ricotta pâté on a layer of lasagna
• Position the layer on the tray, over the sauce
• Add a thin layer of the bechamel sauce
• Repeat the process until you’re done with the layers
• Cover generously with the sauce and make sure also the sides are covered
• Spread the grated cheese over the top and cook in a preheated oven at 200°C (390°F) for about 25 minutes

Now, the final secret. Lasagna cooks much better in a baking dish made of terracotta or other material that allows a slow cooking than a metal one.

If you’ve ever checked out the salads page on our website, you’ll have a fair idea that Trudy and I are both BIG salad lovers.

We enjoy eating lighter leafier salads as a side dish, but we also love more substantial, heartier salads — the kind that stick to your ribs. And no other salad has quite the rib-stickability of potato salad.

This Greek-inspired potato salad is quite different from the usual potato salad. The potatoes are roasted with thick slices of lemon which impart the most wonderful lemony flavor deep into the potato flesh.

Also, there’s a special ingredient in this potato salad that not only imparts extra flavor, but adds creaminess without adding virtually any calories. All we do is roast some unpeeled garlic cloves along with the potatoes. The roasting process gives the garlic a milder sweeter flavor, and it also turns it into a creamy puree which we squeeze out of the cloves and fold through the mayo before adding to the salad.

Lemon-Rosemary Infused Potato Salad with Roasted Garlic Mayonnaise

Serves 4 as a side dish

• 2 lbs. (1kg) potatoes — peeled and cut into large chunks
• 3 tablespoons extra virgin olive
• 8 cloves garlic — left unpeeled
• 1/2 teaspoon dried rosemary
• 2 lemons — thickly sliced
• 1 teaspoon salt
• 3 tablespoons mayonnaise

PREHEAT the oven to 210°C (425°F). TOSS the potatoes in a baking dish with the oil, garlic, rosemary, lemon and salt and bake for around 50 minutes tossing halfway through cooking. REMOVE from the oven and remove the lemon and garlic. SQUEEZE the roast garlic puree from the skins and mix into the mayonnaise until well combined. ADD the garlic-mayo to the baking dish with the roast potatoes and mix well to combine with the baking juices. SERVE warm or at room temperature.