Salade Italienne with Pasta

FOR HEALTHY: omit pasta

FOR VEGETARIAN: omit salami

FOR VEGAN: well.... i guess omit cheese. sucks.

SALAD: 

chopped yellow, green, and red pepper

chopped red onion

chopped fresh basil, parsley, and oregano

sliced Genoa salami

cubed Asiago cheese, or Provolone

olives

tomatoes

OPTIONAL: artichokes, zucchini, cucumber, pickles

DRESSING:

1/4 cup red wine vinegar

1/2 cup olive oil

salt, pepper

2 tablespoons lemon juice

2 or 3 cloves minced garlic

MIX! let marinate and cool. serve at room temp.

Frittatas!

Like a crustless quiche, or fancy omelette!

METHOD:

YOU NEED:

6 eggs

filling [veggies and meat]

grease [butter or spray]

cheese of your choice

seasoning

1. Preheat oven to 425 degrees F (220 degrees C). Grease a baking dish or pan.
2. Heat a skillet over medium heat; cook whatever ingredients you're using, sauteed [veggies or meat]
3. Whisk eggs, milk, seasoning and black pepper in a large bowl; pour eggs over ingredient mix. add cheese.

Bake until eggs are set and cheese is melted, about 20 minutes  


IDEAS?

ITALIAN FRITTATA: italian sausage chunks, basil, tomatoes, garlic, provolone or parmesan
4 CHEESE FRITTATA: parmesan, goat cheese, provolone, cheddar
GREEK FRITTATA: onion, zucchini, tomato, bell pepper, feta cheese

MEATY FRITTATA: sausage, bacon, ham, salami
MEDITERRANEAN FRITTATA: roasted veggies [eggplant, zucchini, olives, peppers] with feta or goat cheese
FRENCH FRITTATA: gruyere or emmental, ham, onions, parsley
CAPRESE FRITTATA: Mozzarela, Fresh Basil, Tomatoes
BACON FRITTATA: Bacon, Feta, Onion, Tomato
WESTERN FRITTATA: peppers, ham, cheddar, onion
MIDDLE EASTERN FRITATTA: kebab, parsley, halloumi cheese, cumin
MUSHROOM MELT FRITTATA: swiss cheese, mushrooms

 

Carbonara Pasta Salad

 

YOU NEED: 

1 cup cooked orzo pasta

1 cup cooked peas

garlic

butteror olive oil

egg

parmesan

bacon bits

lemon juice

salt and pepper

1. in a pan, put in  1 tablespoon butter, 2 cloves minced garlic or olive oil. add in peas, cooked orzo, and 2 eggs. toss until egg is scrambled.

2. add in cooked bacon bits, a bit of lemon juice, season with salt and pepper. 

3. serve, tossed with some parmesan cheese.

Antipasto Skewers

 

Fun lil skewers out of your favourite italian things. 

IDEAS?

kalamata olives

genoa salami

pepperoni

prosciutto

cherry tomatoes

pickled artichokes

grilled zucchini

cornichons

boccancini mozzarella

provolone

asiago

ham

green olives

spicy peppers

fresh basil

[basically go to your olive bar, and have a field day!]

BLT Pasta Salad

 

YUM.

YOU NEED:

2 cups cooked pasta

1 head lettuce, chopped

cherry tomatoes, chopped

onion, chopped

bell pepper, chopped 

olives, chopped

bacon bits

chunks of cheese optional

caesar dressing, make or buy

Lemon, Garlic & Green Bean Casserole

 

1. toss greens beans in olive oil minced garlic and lemon juice, salt and pepper.

2. top with shrimp.

3. bake for 15-20 mins at 400 F. parmesan cheese is a good addition!

Chicken, Spinach & Mushroom Pizza

 

YOU NEED:

pizza dough [pre-made... what i go for]

cooked and chunked chicken breast

tomato sauce, garlicky!

mushrooms

spinach, chopped or not

emmental or swiss cheese

bake for 15t minutes until top has browned. 

Meditteranean Pasta Salad

So so so easy, bring to a potluck!

YOU NEED:

2 cups boiled pasta

halved cucumber slices

chunks of tomato

onion

red bell pepper

kalamata olives 

OPTIONAL: zucchini or eggplant

VINAIGRETTE:

3 tablespoons olive oil

1 tablespoon lemon juice

1 tablespoon red wine vinegar

salt, pepper, oregano, dill 

3 cloves minced garlic

FOR CREAMY: 1 tablespoon mayo or greek yogurt

Creamy Bruschetta Chicken Breasts

1. preheat oven to 400 F.

2. line up chicken breasts. top with minced garlic, chopped tomatoes, chopped onion, chopped fresh basil, lemon juice, and a bit of olive oil, salt and pepper.

3. for creaminess, top with a can of cream of chicken soup [or any creamy soup]

4. bake for 15 minutes. 

5. sprinkle on some parmesan, bake for another 10 or until done.

Easy Baked Lemon Garlic Shrimp

 EASY! delicious, great to put on anything.

1. get raw, peeled and deveined shrimp.

2.toss with lemon juice, lots of minced garlic, salt, pepper, chili flakes, chopped fresh parsley, olive oil.

3. bake for 10 minutes at 375 F with lemon chunks, flip, bake another 5. done!

Healthier Breakfast Ham Cups!

Yeah, yeah, bacon cups are a thing. USE LEAN HAM INSTEAD!

1. grease muffin tins with cooking spray, just a little, or oil.

2. put in 1 or 2 slices ham, depending on how thin it is. 

3. scramble eggs if you want, or just plop in a whole egg.

4. optional: green onion, cheese, tomato, mushrooms, any omelette ingredient you can think of really.

5. bake for 15-20 mins at 400 F. 

<3

Easy & Healthier Salade Nicoise

 

This healthier and easy salad uses canned tuna and NO POTATOES. 

YOU NEED:

1 can high quality, imported canned tuna. not cat food....

mixed greens

blanched green beans

olives

tomato

green onion

2 hard boiled eggs, sliced 

you can still include potatoes if you want.... boiled, small. 

DRESSING: 

per serving

1 tablespoon dijon mustard

1 tablespoon white wine vinegar

2 tablespoon olive oil

salt, pepper

dry tarragon

Vicky's Best Steak Sandwich

 

YUMMY. My best ever steak sandwich!

YOU NEED:

1 thin-ish steak

marinade: balsamic vinegar, worcestershire sauce, olive oil. fresh chopped rosemary, lots of minced garlic, salt and pepper

crusty bread

onions

mushroom

creamy goat cheese

mixed greens or arugula

sandwich spread: cream cheese, dijon, chives, lemon juice

Prepare steak, let rest for a few minutes, slice.

sautee onions and mushrooms at the same time with some olive oil, until caramelized

top sandwich with sandwich spread, greens, steak, goatg cheese, and caramlized onions/mushrooms

serve!

Blueberry, Spinach, Strawberry Salad with Goat Cheese & Pecans

 

SALAD: 

sliced strawberries

small blueberries

baby spinach

goat cheese

crumbled or halved pecans

VINAIGRETTE:

balsamic to olive oil, ration 1 to 2. salt, pepper.

Spicy Slaw

Omit or sub dairy products if vegan. 

YOU NEED

1 head cabbage slivered

1 carrot slivered

1 small red onion slivered

OR just buy coleslaw mix.

DRESSING:

1 tablespoon sesame oil

1 tablespoon sriracha

1 tablespoon white vinegar

salt

pepper 

1 tablespoon sugar

Watermelon, Feta & Shrimp Salad

 

EASY. 

DRESSING: lemon juice, olive oil, salt, pepper, chives

SHRIMP: grill or fry with garlic

SALAD: Feta cheese, diced watermelon, mixed greens

Marinade for Grilled Duck Breast

To marinate duck before cooking:

2 tablespoons olive oil

2 tablespoons white wine vinegar

2 large cloves minced garlic

some chopped fresh rosemary

1 teaspoon dried oregano

1 teaspoon balsamic [ for caramelization]

salt

pepper

Sriracha Avocado Caesar Salad

a very enjoyable twist on classic caesar!

DRESSING:

1/4 cup lemon juice

1/4 cup finely grated parmesan

1 tablespoon olive oil

1 tablespoon mayo OR an egg

1 teaspoon dijon

1 generous teaspoon sriracha

salt, pepper

1 teaspoon anchovy pasta

4 cloves garlic, minced

a dash worcestershire sauce

SALAD: 

Romaine

Croutons

1 diced avocado

Bacon bits and chicken optional

feta or blue cheese, optional

tomato optional

TOSS AND SERVE!

Rosemary & Garlic Sauteed Veggies

 

YOU NEED:

5 or so sliced mushrooms

half onion, sliced

2 .large cloves garlic, minced

2 sprigs rosemary finely chopped

1 tablespoon olive oil or butter

salt and pepper

sautee and serve!

Italian Salad

ITALIAN VINAIGRETTE:
1 tablespoon tomato paste
1 large clove minced garlic
1 tabelespoon white wine or cider vinegar
a pinch each of dried basil, oregano, parlsey, salt, pepper

SALAD:
arugula
cherry or grape tomatoes
diced onion
asiago, parnesan, or mozza
prosciutto, bacon, or pancetta
fresh parsley

TOSS IT ALL TOGETHER!

Mexican Rice & Beans

YOU NEED:

1 cup cooked rice

1/2 cup cooked black beans

1 small onion, diced

garlic

1 can plum tomatoes 

taco seasoning

salt, pepper

finely diced japaleno or something spicer

cilantro for garnish

cooked ground meat

1. cook rice, drain.

2. in a pot, fry up beans, onions with some garlic and oil. add hot pepper, taco seasoning. [also fry meat if using]

3. add rice and tomatoes, mushed. 

4. if too sticky, add a bit of broth.

5. add rice, garnish with cilantro

Pasta with Green Pepper & Walnuts

YOU NEED: 

1 cup cooked pasta

1 diced green pepper, oniom

bacon or pancetta bits, cooked

olive oil

salt and pepper and minced garlic

a bit of parmesan cheese

1. in a pan, heat olive oil. add in garlic, then green pepper and onion. cook until soft.

2. make sure pasta and bacon is cooked.

3 add pasta and bacon bits. if you need extra liquid, add a bit of stock or water. season with salt and pepper, add cheese and serve!

Italian Sausage Salad

Mmm. a hearty salad for sure.

YOU NEED:

italian sausage, meat squeezed out into balls

mixed greens or italian mix

feta cheese or goat cheese

 bell pepper

red onion

black olives

cucumber or zuchini 

tomato

italian dressing

1. fry sausage chunks or balls.

2. lay out salad with diced veggies. 

3. make simple italian dressing: 3 tablespoons olive oil, 2 tablespoons lemon juice, 1 tablespoon tomato paste, salt, pepper, basil, oregano, and 1 clove minced garlic. add a bit of mayo or cream for creaminess.

Balsamic Spinach Salad with Strawberries, Almonds and Feta

\Such a wonderful contrast!

YOU NEED:

salad: 2 cups baby spinach

1 cup strawberries, washed and cut into halves or quarters

almonds, toasted or not

feta cheese, crumbled

dressing: 1 tablespoons balsamic, 2 tablespoon olive oil, salt, pepper, and OPTIONAL: a bit of dry oregano or basil.

Creamy Citrus & Ginger Dressing

Asian-infused dressing for a variety of salads. 

YOU NEED:

2 tablespoon sesame oil

2 tablespoon vegetable oil or canola

1 small piece grated ginger

1 clove minced garlic

1 tablespoon rice vinegar

salt, pepper

2 tablespoon lime juice

1 or 2 teaspoons honey

1 tablespoon mayo or sour cream for creaminess

Sauteed Rapini with Garlic & Mushrooms

Rapini is that sort of long broccoli type thing. It's like broccoli and asparagus' love child. yum!

1. cut rapini into florets

2. heat some butter, add in lots of minced garlic.

3. toss in rapini, once soft, add in mushrooms, sliced. onions too.

4. finish with a bit of lemon juice, salt and pepper

Fish & Shrimp Tomato Curry

 

NOTE: omit fish, use extra veggies for a VEGAN curry!

YOU NEED

3 tablespoons curry powder

1 large clove garlic , minced

dry hot peppers, to taste

1 head broccoli chopped into florets

1 medium onion, finely diced

a red bell pepper, finely diced

1 small zucchini, finely diced

shrimp

fish [firm, like tilapia or something]

200 ml coconut milk

1 can tomatoes

cilantro, optional, for garnish

salt and pepper to taste

1. start with a bit of olive oil. bring to a sizzle, add in garlic broccoli, onion, red peppers, zucchini, and hot peppers. stir-fry, add in curry powder.

2. add in fish. once looking a little done, add in canned tomatoes, mash up, and then coconut milk. taste and adjust. add shrimp last, they don't take long to cook.salt and pepper to taste.

3. garnish and serve!

Healthy Fennel Salad

Tasty tasty! I thought I hated fennel.... changed my mind.

YOU NEED:

some halved cherry or grape tomatoes

some green onion

a handful fresh basil finely chopped

fennel, cubed

a large avocado, cubed

OPTIONAL:

apple chunks, feta cheese

VINAIGRETTE:

2 tablespoons olive oil

1 tablespoon white wine vinegar

salt and pepper

Easy Chicken Divan

The ultimate comfort food! 

you need:

1 broccoli chopped into florets, boiled slightly
2 to 3 chicken breasts, cooked.
1 can cream of chicken or mushroom soup, OR make your own sauce.... see below
a bit of lemon juice

 salt and pepper to taste, and any other seasoning.

bread cut into cubes

a bit of parmesan cheese

MAKE YOUR OWN SAUCE: 

Melt 1 tablespoon butter in a saucepan. add in some chopped mushrooms, maybe a bit of garlic and lemon juice, and finally some low-fat sour cream or skim milk. if too liquid, mix in a bit of flour, a roux, or some corn starch dissolved in water. season with salt and pepper. you could also add in a bit of healthy mayo. spices like curry powder or cayenne work nicely. 

1. preheat oven to 375 F. 

2. toss cooked broccoli and chicken in cream sauce, put in a greased casserole dish.

4. sprinkle with bread chunks, and finally, some parmesan cheese.

Emmental & Garlic Sautee Salad

 

YOU NEED:

1 cup spinach or mixed greens

1/2 cup chopped mushrooms  and onions

olive oil, balsamic vinegar

2 cloves minced garlic

salt and pepper

tomato, sliced

dry oregano

3 tablespoon grated emmental, swiss or gruyere

1. toss salad and tomatoes with olive oil. balsamic, salt and pepper and oregano

2. sautee onions and mushrooms with garlic.

3. top with grated emmental

Healthy Veal Parmesan

 

sub heavy breading, heavy cheese, and heavy bread! 

YOU NEED

veal cutlet

flour

olive oil

salt pepper

lettuce or mixed greens [i used arugula]

skim mozza

parmesan

light mayo

chives

[parsley, lemon juice]

whole grain or wheat baguette or ciabatta, bread

tomato sauce, no sugar added.

1. get veal cutlets, coat in flour, salt and pepper, fry in a pan with a bit of olive oil.

2. coat in tomato sauce [mushrooms and peppers, optional] and top with half skim mozzarella and some parmesan cheese

3. make a small aioli with light mayo, chopped chives and maybe some parsley, lemon juice. 

4. grill or not, some whole-grain baguette or any bread.

5. bake veal cutlets until cheese has melted, about 15 mins at 375 F.

6. sandwich together veal parmesan, arugula or lettuce, after using aioli on bread.

Easy Shrimp & Feta Salad

This will take you max... 20 minutes.

YOU NEED:

10 shrimps, peeled and deveined
a handful washed mixed greens or any lettuce
2 oz. crumbled feta, more or less
olive oil
salt pepper
oregano
garlic
tomato
cucumber
onion
bell pepper
lemon juice

1. chop veggies, toss salad with mixed greens, tomato, cucumber, onion, bell pepper.
2. toss with a bit of olive oil, salt and pepper, oregano, lemon juice
3. fry shrimp with garlic, olive oil, herbs
4 toss onto salad with feta.

Rapini Pasta with Italian Sausage

Easy to stir together, a great pasta dish!

For 2 servings, you need
1 large italian sausage, insides squeezed out into balls
1 cup pasta, farfalle or penne or anything
1 bunch Rapini [those long broccoli things]
OPTIONAL: 
mushrooms
onion
peppers
tomato
olive oil
garlic
salt and pepper

1. boil pasta until al dente, about 6 mins. drain.
2. start by frying sausage chunks with olive oil with minced garlic. add in onions, mushroom, rapini, peppers.
3. stir until fragrant, add tomato chunks and pasta.
4. season with salt and pepper, and any italian herb.

Chicken Salad with Emmental & Apple

\

STILL GREAT.... omit chicken if vegetarian.

YOU NEED:

grilled chicken breast. this is sort of a french salad, so try seasoning/marinating with tarragon, lemon juice, mustard, white wine vinegar... etc. otherwise leftovers or plain salt and pepper will do.

lettuce, any kind

thinly sliced granny smith [sour] apples

walnuts

grated or cubed emmental cheese

DRESSING:

1 tablespoon dijon mustard [grainy is best]

2 tablespoon olive oil

1 tablespoon white wine vinegar

honey for a bit of sweetness, to taste. 

salt, pepper, a bit of tarragon or fresh basil, or oregano.... a bit of herb, you know.