In this weekly series we have been discussing the many advantages of a vegetarian diet including: better health, animal rights, frugal living, public health, food safety, global food crisis and the immense constribution of meat/livestock production to climate change/resource depletion
But meat, no matter how ideally it is raised, may simply not be a physically possible way to feed the masses on a global scale.
I want to introduce you to Mia MacDonald, Executive Director of
Brighter Green a non-profit public policy action tank that aims to raise awareness and encourage dialogue on and attention to issues that span the environment, animals, and sustainable development both globally and locally. Brighter Green's work has a particular focus on equity and rights. Mia MacDonald has just returned from China where her work has been published in
China Dialogue a leading online English-Chinese journal on environmental issues.
In US almost 100% of meat, dairy is raised on factory farms. We are a factory farmed nation
Macca's Meatless Monday/Meatless Advocates is a solution oriented activist group, with solutions for some of the most pressing issues of our time including: climate change, global food/water insecurity and public health. Here we don't just talk about the severity of the crisis. Armed with knowledge about how our actions can contribute we become part of the solution.
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney(Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the many benefits of a less meat diet we also do some cooking, share recipes and listen to great Beatle/McCartney music!
One of my favorite places on Earth is Italy. The combination of the art, architecture, natural landscape and food is irresistible. Though I can't visit as often as I would like there is one part of Italy that I can enjoy that doesn't involve a carbon intensive flight and that is it's food. It's one of the cuisines I grew up with and I'm not alone in my enjoyment as Italian food ranks as one of the most popular foods in the US. In our virtual trip today we're landing in Rome but will tour the entire country including Sicily in our quest for the best food that Italy has to offer with emphasis on healthy, meatless recipes. Interestingly, the global Slow Food movement began in Italy with the founding of its forerunner organization, Arcigola, in 1986 to resist the opening of a McDonald's near the Spanish Steps in Rome. In 1989, the founding Manifesto of the international Slow Food movement was signed in Paris, France by delegates from 15 countries. This was done not so much a protest against the restaurant chain as a protest against big international business interests. My kind of place.
CAPONATA
We will start on the volcanic island of Sicily This Sicilian specialty showcases the Moroccan influence with it's sweet, sour tanginess. Adapted from the Food Network
1 large eggplant, peeled, alternating with 1-inch strips of skin left on, cut into 1-inch dice
Extra-virgin olive oil
Kosher salt
1 large red onion, cut into 1/2-inch dice
Pinch crushed red pepper flakes
1 fennel bulb, cut into 1/2-inch dice
3 ribs celery, cut into 1/2-inch dice
6 garlic cloves, thinly sliced
1 red and 1 yellow bell pepper, cut into 1/2-inch dice
2 zucchini, cut into 1/2-inch dice
1/2 cup water
1/2 cup tomato paste
2 tablespoons sugar
1/4 cup red wine vinegar
1/4 cup golden raisins
1/4 cup capers
1/4 cup pine nuts, toasted
1/2 bunch mint, cut into chiffonade
Preheat the oven to 400 degrees F.
In a large bowl, toss the eggplant generously with olive oil and salt, to taste. Spread out on a baking sheet and roast until the eggplant is soft and mushy, about 15 to 20 minutes. Reserve.
Coat a wide deep pot with olive oil. Toss in the onion and crushed red pepper and season with salt, to taste. Cook over medium-high heat until the onions are soft and aromatic, about 8 to 10 minutes.
Add the fennel, celery and garlic and cook for another 5 to 6 minutes. Stir in the peppers and cook for another 5 to 6 minutes. Add the zucchini, season with salt, to taste, and cook until the zucchini and all the veggies are soft and aromatic and starting to come together as a stew, about 5 to 6 minutes. Toss in the eggplant, 1/2 cup of water and the tomato paste. Cook until the water has evaporated. Dissolve the sugar in the vinegar in a small bowl and add it to the mixture. Stir in the raisins, capers, pine nuts and mint. Cook for another 5 to 6 minutes.
Let cool and transfer the caponata to a serving bowl. Serve immediately or even better tomorrow or the next day.
RIBOLLITA
Next we'll head to Tuscany in central Italy. This area contains some of the most exquisite art and landscape in the world with the city of Florence as it's centerpiece. But, we are on a quest for food and this area also contains some of the best that Italy has to offer including this delicious bread soup.
3 tablespoons olive oil
2 onions, chopped
2 carrots, sliced
4 garlic gloves, crushed
2 celery stalks, finely sliced
1 fennel bulb, trimmed and chopped
2 large zucchini, finely sliced
14 oz can crushed tomatoes
2 tablespoons pesto either homemade or commercial
3 3/4 cups vegetable stock
14 oz can haricot, borlotti, or cannelloni beans, drained and rinsed
salt and pepper, to taste
Serving
1 lb spinach
1 tablespoon olive oil
crusty white bread such as ciabatta
parmesan cheese shavings
Heat the oil in a large pan. Add the onions, carrots, garlic, celery, and fennel and fry slowly for 10 minutes. Add the zucchini slices and fry for 2 minutes longer.
Add the crushed tomatoes, vegetable stock, beans, and pesto and bring to a boil. Lower the heat, cover, and simmer for 25 to 35 minutes until the vegetables are tender. Season with salt and pepper to taste.
Serving
Fry the spinach in the oil for 2 minutes or until it wilts. Serve the soup over the spinach and bread and sprinkle parmesan on top.
RAW TUSCAN KALE SALAD
This super healthy salad from Andrew Weil M.D. is a salad he claims can reduce inflammation. I think it goes perfectly with most Italian entrees.
4-6 cups Kale, loosely packed, sliced leaves of Italian black (Lacinato, “dinosaur,” cavolo nero) midribs removed
Juice of 1 Lemon
3-4 T Extra Virgin Olive Oil
2 cloves Garlic, mashed
Salt & Pepper, to taste
Hot Red Pepper Flakes, to taste
2/3 cup grated Pecorino Toscano cheese or other flavorful grating cheese such as Asiago or Parmesan
½ cup freshly made Bread Crumbs from lightly toasted bread
Whisk together lemon juice, olive oil, garlic, salt and pepper, and a generous pinch (or more to taste) of hot red pepper flakes. Pour over kale in serving bowl and toss well. Add 2/3 of the cheese and toss again. Let kale sit for at least 5 minutes. Add bread crumbs, toss again, and top with remaining cheese.
To make vegan substitude avocado and almonds for cheese and bread crumbs.
PASTA & FAGOLI
Also known as Pasta Fazool. This ancient Roman soup/stew is the most comforting of comfort foods. An Italian peasant staple.
4 sprigs fresh thyme
1 large sprig fresh rosemary
1 bay leaf
2 tablespoons olive oil
1 cup chopped onion
2 teaspoons minced garlic
1 chopped fresh tomato
5 3/4 cups good quality organic vegetable broth
2 (14.5-ounce) cans cannellini beans, drained and rinsed
3/4 cup elbow or ditalini macaroni
Freshly ground black pepper
Pinch red pepper flakes, optional
1/3 cup freshly grated Parmesan
1 tablespoon extra-virgin olive oil
Wrap the thyme, rosemary, and bay leaf in a piece of cheesecloth and secure closed with kitchen twine. Heat 1 tablespoon olive oil and butter in a heavy large saucepan over medium heat. Add the onion and garlic and saute until the onion is tender, about 3 minutes. Add the tomato, saute for about 2 minutes. Add the broth, beans, and sachet of herbs. Cover and bring to a boil over high heat, then decrease the heat to medium and simmer until the vegetables are very tender, about 10 minutes. Discard the sachet. Puree 1 cup of the bean mixture in a blender until smooth*. Before putting the puree back into the soup, add the macaroni and boil with the lid on until it is tender but still firm to the bite, about 8 minutes. Return the puree to the remaining soup in the saucepan and stir well. Season the soup with ground black pepper and red pepper flakes.
Ladle the soup into bowls. Sprinkle with some Parmesan and drizzle with extra-virgin olive oil just before serving.
When blending hot liquids: Remove liquid from the heat and allow to cool for at least 5 minutes. Transfer liquid to a blender or food processor and fill it no more than halfway. If using a blender, release one corner of the lid. This prevents the vacuum effect that creates heat explosions. Place a towel over the top of the machine, pulse a few times then process on high speed until smooth.
PACCHERI with HOMEMADE TOMATO SAUCE
I have a new dried pasta love and it's called Paccheri and comes from outside Naples in southern Italy. It's an extra large rigatoni shape which goes beautifully with a hardy tomato sauce.
Homemade Tomato Sauce
ingredients:
ripe tomatoes (ideally, long ones) about 4-5 large
1 onion (ideally, red one)
extra virgin oil (best quality )
salt
fresh basil one half bunch
1. boil whole tomates in boiling water, and peel off skins. put tomatoes in a deep pan.
2. add roughly cut onions, salt, basil leaves. cook with medium strong fire.
3. Tomato juice reduces in several minutes. crush tomatoes roughly with wooden spoon.
4. keep steaming with low heat until onion gets soft and transparent (maybe, for 20~30 min?)
5. Blend the mix until it gets smooth with hand mixer. taste and adjust saltiness. cook more until the sauce gets thick and smooth
Very Fast Tomato Sauce
3 tbsp Extra Virgin Olive Oil
1 medium Onion, Raw
28 oz Whole Peeled Tomatoes, 28 Oz Can (use best quality)
-drain and chop tomatoes, dice onion
-heat oil in a 10-12 inch skillet and add onion, and cook until soft, about 10 minutes
-add tomatoes and season with salt and pepper, continue to cook for 10-15 minutes or until tomatoes break up and the mixture comes together and thickens
-remove from heat and puree with immersion blender or in a blender
-toss with pasta immediately
-pour over freshly cooked, drained Paccheri
FAZZOLETTI
Every village in Italy has its own way of shaping pasta. On the Ligurian coast they call these shapes 'silk handkerchiefs' because they're light and delicate. This is hand rolled and easy especially if you have good arm strength.
This is a Mark Bittman recipe. You can lighten it by using 3 whole eggs, no yolks.
2 cups all-purpose flour, plus more as needed
1 teaspoon salt, plus more as needed
2 whole eggs
3 egg yolks
1. Pulse flour and salt in a food processor once or twice. Add the eggs and yolks, and turn the machine on. Process just until a ball begins to form, about 30 seconds. Add a few drops of water if the dough is dry and grainy; add a tablespoon of flour if the dough sticks to the side of the bowl. Turn the dough out of the food processor, sprinkle it with a little flour, cover it with plastic or a cloth, and let it rest for about 30 minutes. (At this point, you may refrigerate the dough, wrapped in plastic, until you’re ready to roll it out, for up to 24 hours.)
2. Bring a large pot of water to a boil and salt it. Divide the dough in half. Turn one half of the dough onto a lightly floured surface and roll it with rolling pin into a large rectangle no thicker than 1/4 inch and ideally closer to 1/8 inch, adding additional flour sparingly as necessary. Repeat with the rest of the dough.
3. Cut into squares no larger than 4 inches across. Drop the squares into the water and cook until tender, 2 to 3 minutes. Drain, reserving a little of the cooking water. Toss the handkerchiefs with the tomato sauce or with a thick pesto. Serve immediately, garnished with Parmesan.
Yield: 4 servings.
If you want to get a thinner result such as above you can use a hand crank or pasta machine. You can then add all kinds of beautiful and tasty additions such as parsley, dill and basil leaves.
VEGAN PASTA
This is for you all who want a homemade vegan pasta. I have not tried this but think it will work just fine.
Take out a scale. Weigh out 250g of semolina. Weigh out 2 grams salt. Weigh out 100g of water. If you don’t have a scale this will be about 1½ cups flour, a two-finger pinch of salt, and 1/2 cup plus one tablespoon water.
Use a food processor, or a kitchen-aid with the dough hook or a large table and your hands. Mix the semolina and salt. Pour in the water and mix until it becomes a firm ball. Keep mixing for a few more minutes.
Wrap in plastic wrap and let sit for about 45 minutes.
Roll out using same method as above.
CHOCOLATE HAZELNUT SPREAD
When I think Italy I think Chocolate Hazelnut Spread. You can take it to another level of deliciousness by making your own. By using more nuts and less sugar it becomes a luscious breakfast extravagance. Makes about 1 and 1/2 cups
2 cups whole raw hazelnuts
1 cup powdered sugar
1/4 cup unsweetened cocoa powder
up to 1/4 cup vegetable or nut oil
1/2 tsp vanilla extract
Preheat oven to 350° F. Place hazelnuts in a single layer on a shallow baking pan. Toast until the skins are almost black and the meat is dark brown, about 15 minutes. Stir the nuts halfway through baking to ensure an even color.
To get rid of the bitter skins, wrap the cooled hazelnuts in a clean kitchen towel or paper towel. Rub until most of the skins come off, but don’t worry if some remain.
Process nuts in a food processor, scraping down the sides of the bowl occasionally, until they have liquefied, about 5 minutes. First, you will get coarsely chopped nuts, then a fine meal. After a little while, the nuts will form a ball around the blade, and it will seem like you only have a solid mass. Keep processing. The heat and friction will extract the natural oils, and you will get hazelnut butter!
When the nuts have liquified, add the sugar, cocoa and vanilla. Slowly drizzle in enough oil to make a spreadable consistency. Since the mixture is warm, it will be more fluid now than at room temperature.
Transfer the spread to an airtight container, and store in the refrigerator for 1-2 months. For best results, stir the chocolate-hazelnut spread before using.
Variations: To make any standard nut butter, use this procedure but omit the powdered sugar, cocoa, vanilla and extra oil. Add 1/2 tsp salt and up to 2 tbsp granulated sugar.
Notes: Please use whole raw nuts, and toast them yourself to intensify the flavor. To further intensify the nut flavor, use unrefined nut oil
"Ticket To Ride" The Beatles
"Jet" Paul McCartney & Wings
Personal update: I will be traveling for professional and personal reasons for almost the entire summer. I expect that there will be a few Mondays when I am unable to post MMM, but will try to post when possible. At the end of the summer I will have an exciting announcement to make regarding this series, so stay tuned!
What have you all been cooking? Please share your recipes and fave Beatle/McCartney music here!