The Truth about Whole Wheat

Wheat is the most important cereal crop in the world and it is used worldwide. Many of us enjoy eating bread, pasta, bagels, crackers, cakes, and muffins, just to list a few of the foods made with this grain.

Wheat, in its natural unrefined state, offers many benefits that are being recognized more and more by consumers. Recent studies show that the consumption of whole wheat can help you manage your weight and lower the risks of developing type 2 diabetes. It is great source of key ingredients like vitamin B &E, iron, fiber and magnesium as well as other valuable antioxidants not found in some fruits and vegetables.

An easy way to increase whole grain intake is to replace some of your refined-grain products with whole grain products. You will benefit from substituting at least half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads, pancakes, etc.

Whole Wheat Focaccia:


Ingredients:
1 ¼ cups of whole wheat four
¾ cup of all purpose flour
1 tablespoon of olive oil
¼ teaspoon of sugar
½ teaspoon of salt
½ tablespoon of yeast
1 cup of lukewarm water
10oz of low fat mozzarella, sheered
12 kalamata olives, pitted
8 cherry tomatoes, thin sliced
3oz of canned mushrooms, sliced and drained
2 large basil leaves, roughly chopped

Combine the flour, water, salt, yeast, sugar and olive oil in a bowl. Using a large spoon, mix all ingredients until well combined and dough is soft and leaves sides of the bowl.

Place the dough on a lightly floured surface. Knead for 5 to 10 minutes or until dough is smooth and springy. Spray a separate bowl with cooking oil and transfer dough to prepared bowl. Cover and let it rise in a warm place for about 1 hour or until it doubles in size.

Heat the oven to 385F. Spray to 8 inches baking pans with cooking oil. Divide dough in half. Cover the bottom of each pan with dough. Cover and let it rise in a warm place for 15 to 20 minutes. Top it with equal amounts of cheese, olives, mushrooms, tomatoes and basil.

Bake for 25 to 30 minutes. Serve warm.

Serves 12

Good old Lasagna

You can call me old fashion but I am a big fan of traditional pasta dishes, especially lasagna (spelled “lasagne” in Italy). It is a delicious savory pie! You can layer this broad noodles with pretty much anything you like, including vegetables, cheese, meats and tomatoes.

I prepare this comforting dish in different ways, but today I would like to share with you the lasagna recipe that brings back sweet childhood memories. I will always enjoy this simple lasagna as if I was trying it for the first time.

Lean Ham Lasagna

Ingredients:
1 lb of egg roll wrappers
1 lb can crushed tomato
4oz of tomato paste
1 cup of water of chicken broth
8oz of sliced provolone cheese
¼ cup of parmesan cheese, shredded
10oz of mozzarella cheese, sliced
12oz of lean smoked ham, thin sliced
3 cloves of garlic, minced
1 tablespoon of olive oil
6 large leaves of fresh basil, chopped
½ teaspoon of dry oregano
½ teaspoon of dry Italian seasoning
¼ teaspoon of sugar
Salt, to taste

Preheat the oven to 375F.

In a heavy sauce pan, heat the olive oil over medium heat. Add the garlic and sauté for 2 to 3 minutes or until it is very fragrant. Stir in crushed tomatoes, chicken stock, sugar and tomato paste. Cook over medium-low heat for about 10 minutes. Stir in basil, Italian seasoning and oregano. Season with salt. Simmer for about 10 minutes and remove from heat.

Cover the bottom of a large casserole dish with the marinara sauce. Add a layer of egg roll wrappers, cutting the edges with necessary to make it fir. Apply another layer of sauce, followed by a layer of ham and then sliced cheese. Repeat the layers until there are no more egg roll wrappers. Finish the lasagna with a generous layer of marinara sauce and sprinkle parmesan cheese on top.

Bake uncovered for 40 to 45 minutes.

Serves 8.

Wonton I go!

A few years ago I discovered the fantastic versatility of wonton wrappers and I am always amazed to find new ways to cook it. It was invented in China thousand of years ago and in Cantonese cuisine is usually used to make delicious dumplings. Marco Polo was so impressed by its flavor that he took the recipe to Italy and it is probably the main inspiration of the fresh Italian pasta. You can use wonton wrappers to prepare a fast and impressive dinner for a small or large group of people. The recipe below can easily impress your family and friends:

 

Mushroom Ravioli:

Ingredients:

42 wonton wrappers

1 egg yolk, lightly beaten

1 table spoons of olive oil

½ cup of mascarpone cheese

8 ounces of fresh mushroom, sliced

2 cloves of garlic, minced

½ cup of finely chopped onion

2 large leaves of fresh basil, chopped

½ cup of finely shredded mozzarella cheese

2 tablespoons of grated parmesan cheese

1 teaspoon of dried oregano

1/3 cup of fresh parsley, chopped

Salt and pepper to taste

Water for brushing

In a large sauce pan, sauté the onions in garlic in olive oil for about 2 to 4 minutes. Add the mushrooms and season with salt and pepper. Cook until liquid has evaporated, 6 to 10 minutes. Stir in parsley. Remove mushrooms from the heat.

Meanwhile, put oregano, fresh basil, mascarpone, mozzarella, parmesan cheeses in a medium bowl and stir to blend. Season with salt. Stir in cooked mushrooms.

Place 1 tablespoon of the filling in the center of a wonton wrapper. Brush the edges of the wrapper with water. Fold the wrapper in half. Gently press the edges to seal. Repeat these steps until all wrappers are filled. Cook the ravioli in a large pan of boiling salted water for about 4 to 5 minutes. Drain water from completely and transfer them to shallow serving bowl. Cover with marinara sauce (recipe follows) and serve warm.

Variation: Add 4 ounces of finely chopped Prosciutto to the filling.

Marinara Sauce:

Ingredients:

1 tablespoon of tomato pure

1 (28 ounces) large can of crushed tomato

2 tablespoon of olive oil

4 cloves of garlic, minced

1 tablespoon of Italian dried herb mix (or Italian Seasoning)

½ bunch of fresh oregano, chopped

1 ½ teaspoon of marjoram

1 teaspoon of sugar

Sea salt to taste

Heat olive oil in a large saucepan over medium heat and sauté garlic until lightly brown, about 3 to 5 minutes. Add tomato pure, crushed tomatoes, sugar and salt. Reduce heat to medium low and simmer for about 25 minutes or until thickened. Remove and discard thyme spring, coarsely chop it. Stir in all the herbs (oregano, thyme and dried Italian herbs).  Serve it with pasta.

“My doctor told me to stop having intimate dinners for four. Unless there are three other people.” Orson Welles

This post is a part of Real Food Wednesday