The secret to great-tasting chicken

If you choose to eat animal protein, chances are you prepare chicken more than any other kind.  Chicken’s popularity is not surprising– it is very versatile to cook with, neutral in flavor, low in fat and more budget-friendly than beef or fish.  But I think chicken can sometimes be TOO neutral in flavor, i.e. tasteless.  And it can be TOO low in fat, such as with the breast meat and thus can end up getting dried out easily, especially when we’re being careful about cooking chicken all the way through.  After making mediocre chicken for many years, my life was changed once I learned a few simple tricks to making chicken taste a whole lot better.  Delicious, juicy chicken is in your future!

Quality:      I have done side-by-side taste comparisons with lots of different kinds of chickens and the best tasting bird I ever cooked was an organic, locally-raised pastured chicken by Healthy Family Farms.  There’s definitely a more pure, chicken-y flavor from birds that have been raised out in the open versus in cramped quarters.  And if it’s in your budget, I urge you to only buy organic meats.  Click here for a more in-depth comparison of the different options you may have for chicken.  Most people don’t have access to Kosher, organic, free-range chicken, but if you do, go for it and you can forgo all the pre-seasoning I’m about to recommend since kosher chicken has already been brined.

Salt:  The best thing you can do is to pre-season chicken with salt, especially a whole bird or thick bone-in, skin-on pieces.  Just sprinkling a little salt on top of your chicken right before cooking it will only season the surface.  But seasoning the chicken with salt well ahead of time or brining it in a salt-water solution will draw salt deep into the meat, resulting in a very tasty piece of chicken.  But also, and just as important, the salt changes the cells in the chicken meat so that they will draw and hold more moisture than the chicken had before.  So not only will the chicken be tastier, but it will be much juicier, too.  You kill two birds with one stone!  I did not just say that.  See below for instructions on how to dry brine and wet brine.

Timing:  Well-seasoned chicken needs some advance planning.  I sprinkle or dry rub kosher salt on chicken as soon as I get home from the market, rewrap it and put it in the refrigerator until I’m ready to cook it.  You can do this as much as two days ahead, but less than 2-4 hours ahead doesn’t produce quite the effect you’re looking for.  If you are pressed for time, (e.g. you get home from the market at 4:30 pm and you want to start cooking right away), then a wet brine is the perfect option since you can season bone-in pieces efficiently in 45 minutes.  Whole birds take longer.

Basic Wet Brine:  For 3 pounds of chicken pieces, in a large bowl dissolve 1/4 cup additive-free kosher salt (such as Diamond Crystal) in 1 cup hot water.  Whisk to dissolve.   Add 1 cup ice water and make sure the water is cool.  If not, add a few pieces of ice.  Place the chicken pieces in the brine and allow to soak for 45-90 minutes.  If you’re cooking the chicken right away, you can do this on the countertop.  Drain the chicken and pat dry with paper towels before cooking.  For a whole bird, use 1 cup kosher salt and 4 cups water.  Brine for 2-3 hours in the refrigerator.  I don’t normally brine cutlets, but many people do.  You only need to soak boneless, skinless cutlets for about 30 minutes.

 

Basic Dry Brine:  Sprinkle 3 pounds of bone-in chicken pieces with 1/2 Tablespoon additive-free kosher salt or sea salt or a heaping Tablespoon for a whole chicken.  Wrap and refrigerate until ready to use.  Do not rinse.

You can apply these tips to any chicken recipe you have (such as one of my favorites, Orange and Rosemary Glazed Chicken pictured above), but you may want to cut back on the salt in your recipe slightly since the chicken will already be salted.  Look out for a fabulous recipe next week for Baked Chicken with Artichokes and Capers.  So delicious and perfect for Easter or Passover!

Spring Green Minestrone

Spring Green Minestrone | Pamela Salzman

Spring Green Minestrone | Pamela Salzman

I had the best day on Saturday.  Where did I go?  Nowhere!  What did I do?  Nothing!  When was the last time you said you had the best time doing nothing?  I know!  Sometimes I feel like my life is like a runaway train. And although I enjoy its active pace, I wish I took more time to sloooooow down.  This past Saturday was going to be more of the same — squeezing in a workout, a big farmer’s market shop for my classes, watching Mr. Picky’s soccer and baseball games, and chauffeurring the girls here and there.  But the universe gave me a big gift in the form of a torrential rain storm and everything was canceled.  Thank you, thank you!

Mr. Picky stayed in his pajamas until 1:00 in the afternoon.  I read more of the newspaper than just the front page.  Daughter #1 and her adorable friend who spent the night would have normally met friends in town for breakfast, but hung around with us instead.  They played as much One Direction music as we could take, baked a cake, and photographed every move for their 2,000 Facebook “friends” to enjoy.  One thing for sure, I knew I would be making soup.  I had an extra bunch of asparagus from Friday’s class, white beans and peas in the freezer, and a small bag of spinach.  I had the makings of one of my favorites, Spring Green Minestrone.  This is the soup I make whenever Spring rolls around.  As much as I love hearty, chunky soups and stews, I like to leave those to the winter.  Lighter, fresher soups appeal to me now, but ones which still have the ability to warm me up.  And the combination of white beans and peas amounts to a complete protein, so I feel satisfied enough to eat this as a meal.  But it’s all that GREEN that really makes me feel nourished.

The ingredients in this soup look like they couldn’t amount to anything special — there’s no secret ingredient, no flavor boosters.  I’m even surprised when it turns out delicious.  And the recipe is so dead simple, you have no excuse NOT to make your vegetable stock from scratch.  This soup was one of the first cooked vegetable dishes that Mr. Picky actually ate a normal portion of.  Saturday was no different.   He dropped a piece of sourdough toast in his soup and ate every last pea.  My husband poured the usual Pecorino in his.  As for me, I embraced my bowl of springtime au naturel — perfect in its simplicity and which I ate really slooowly.  I needed to make this special day last.  Because although I heard it would rain again on Sunday, I knew that the chances of that happening were about as good as my kids getting a Coke with their lunch.  And sure enough, Sunday’s sunshine came with places to be and things to do, but I got back on the train rejuvenated and restored and ready for it all.

Spring Green Minestrone | Pamela Salzman

 

 
 
 

 
 
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Spring Green Minestrone

Pamela
5 from 1 vote
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Servings 6

Ingredients
  

  • 2 Tablespoons unrefined cold pressed, extra virgin olive oil
  • 2 leeks washed well, white and light green parts sliced thinly
  • 4 cloves garlic sliced thinly
  • 1 pound asparagus trimmed and sliced on the diagonal into 1-inch pieces
  • 1 ½ cups fresh or frozen green peas
  • 2 Tablespoons chopped flat-leaf parsley
  • 6 cups vegetable stock or light chicken stock preferably homemade
  • 1 ½ cups cooked white beans such as Cannellini or Great Northern, or 1 15-ounce can, drained and rinsed
  • 2 teaspoons sea salt more if your stock is unsalted
  • 4 ounces baby spinach leaves

Instructions
 

  • In a large pot, heat the olive oil over medium heat. Add the leeks and sauté until tender, about 5 minutes. Add the garlic and sauté another 2 minutes.
  • Add the asparagus, peas and parsley and toss to coat with the oil, leeks and garlic. Pour in the stock, white beans, and sea salt. Bring to a boil and lower the heat to a simmer. Cook uncovered until the asparagus is just tender, about 5 minutes.
  • Stir in the spinach leaves and taste for seasoning. Don't be disappointed, but that's all you have to do!

Notes

If you make your own stock, use the tops of your leeks and the woody ends from the asparagus that you might be inclined to compost or throw away.
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Spinach Risotto Healthy Recipe

Spinach Risotto Recipe

I had a bad day recently and what I really wanted to do was inhale a pan of brownies, but I had just published a post about how I beat a sugar addiction and I didn’t want to be a healthy hypocrite.  Instead I set out to make a pot of spinach risotto, my culinary equivalent to a big hug.   If you’re not a spinach fan, I’m not going to be much fun for you this week and next.  We are on the verge of spring, Nature’s new year.  I really feel the resurgence of energy and life that comes back in spring and I get so motivated to start fresh, clean a closet, reorganize a drawer, set some healthful resolutions.  Nutritionally speaking, Nature wants us to start fresh, too, so she gives us lots of dark leafy greens like spinach.  If winter added a few pounds or you have a build-up of mucus or stagnant energy, leafy greens can help.  You already know that greens are super nutrient-dense, but it’s all that chlorophyll that helps the liver to detoxify.  Now if you’re in a habit of eating seasonally, you don’t even need to know this since you would make it happen naturally.

Spinach

As I mentioned in my Spinach and Avocado Smoothie recipe, you have a fantastic window of opportunity with St. Patrick’s Day coming up to make green food.  So I thought today would be a great time to post this spinach risotto recipe.  Please don’t get put off by the word “risotto.”  It doesn’t imply something hard to make, easy to screw up or super labor intensive.  In fact, risotto is something I make when I don’t have a lot of time or I need to make do with bits of this or that in the fridge.  This time around I was overzealous  with my purchase of spinach and wanted to find a good place for it.

Most people think making risotto requires a permanent spot in front of the stove and non-stop stirring.  Not so.  You do have to add a bit of broth to the pot every five minutes and give a quick stir, but you can be accomplishing other things at the same time, such as testing someone on his spelling words, prepping some vegetables, or breaking up an argument between two teenage girls over borrowing clothes.  If you don’t have the patience to be in the presence of teenage girls in the kitchen for too long to stir traditional risotto every five minutes, check out my very easy Artichoke and Spinach Barley Risotto — saute, dump and bake.  Otherwise, timing is the only tricky part since you want to serve risotto as soon as it’s done.  My first round of photos didn’t turn out all that great, so I reshot the plate about 15 minutes later and the risotto had already lost its lovely soupiness and thickened up.  Not the end of the world, of course, but I prefer risotto a little more “pourable.”

Risotto is often served as a first course for dinner, but we’re not in a habit of eating dinner in courses at our house, are you?  So I serve it as a side with other dishes that are a little lighter.  The night I photographed this, I served it with roasted shrimp and a green salad.  I very often serve fish with risotto, such as spice-rubbed or poached salmon with a fresh tomato salsa.  Steamed asparagus, roasted carrots or a grated carrot salad would also complement nicely.  If you do think you will serve this as part of a St. Patrick’s Day dinner, why not give everybody a jump start on spring cleaning and serve everything green?  Enjoy!

Spinach Risotto Recipe

Spinach Risotto

Pamela
5 from 2 votes
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Servings 6 as a side dish

Ingredients
  

  • 12 ounces spinach leaves washed
  • 3 ½ - 4 cups chicken or vegetable stock preferably homemade
  • 2 Tablespoons unrefined cold pressed, extra virgin olive oil or unsalted butter
  • 1 medium onion diced
  • 3 cloves garlic finely chopped
  • 1 ½ cups Arborio rice do NOT rinse
  • ½ cup dry white wine
  • 1 teaspoon fine grain sea salt
  • zest of 1 lemon
  • 1/3 cup grated Parmesan or Pecorino-Romano cheese

Instructions
 

  • In a wide saucepan you will use for the risotto, bring ½ an inch of water to a boil. Add the spinach leaves and cover. Steam for one minute. Stir the spinach and continue to steam until just wilted.
  • Transfer the spinach to a blender (I pull the spinach out with tongs) and discard the cooking liquid. Puree the spinach and set aside.
  • In a medium saucepan, bring all the stock to a boil and turn off the heat. In the same saucepan that the spinach was cooked in, warm the olive oil over medium heat. Add the onion and sauté gently until tender and translucent, about 3-4 minutes. Add the garlic and sauté for another minute or two.
  • Add the rice to the onions and stir to coat with the oil. Set your timer for 20 minutes. Sauté rice for 2 minutes. Pour the wine into the saucepan and stir occasionally until it has been absorbed.
  • Add the salt, zest, and 1 cup of the warmed stock and bring to a lively simmer. The pot should be simmering with active, not furious bubbles. Once the stock has almost been fully absorbed, add another ladleful or about ½ cup and stir occasionally.
  • After 20 minutes, taste the rice for doneness. Ideally, it is still al dente.
  • Stir in the cheese and spinach puree. Give the risotto a nice, brisk stir. Turn off the heat and allow to sit for 5 minutes. It should be loose and almost soupy. Serve immediately.
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Spinach and avocado smoothie recipe (aka “Leprechaun Juice”)

Are you having trouble getting your kids or significant other to eat green food?  If so, your big chance is coming up and I don’t want you to miss out. Instead of looking at St. Patrick’s Day as a day of corned beef and cabbage, artificially-dyed green bagels and Irish soda bread, it’s actually a huge opportunity to bust out the healthful greens.  Why?  Because this holiday is all about green and it would be festive to serve green food.  I’m not talking green-sprinkled sugar cookies, but Leprechaun Juice of course!

Leprechaun Juice is what I first called this delicious spinach and avocado smoothie years ago and my kids thought I was a really awesome mom.  For all I know, they probably thought I put food coloring in the blender to turn everything this vibrant green or that I picked it up at the 7-Eleven because St. Patrick’s Day is a holiday and I can be fun that way.  Well, you and I know each other pretty well by now to know that there ain’t no food coloring in my smoothies let alone my arts and crafts basket (if I actually had one.)

In fact, raw baby spinach gives give this drink its vibrant color as well as more nutrition than almost any food out there (think folate, antioxidants, Vitamins C and K, iron, magnesium and chlorophyll.)  Spinach blends really well in smoothies because it’s tender and it doesn’t taste like spinach, especially when you toss some extra sweet bananas and dates in there.  Dates and ripe bananas are my secret weapons when I want to use a natural sweetener.  In fact, I buy several bunches of bananas at a time which I allow to ripen until they’re super sweet.  I peel them and then keep them in the freezer for great smoothies, acai bowls and to dip in chocolate.  You might be thinking the most unusual suspect here is probably the avocado.  But its richness makes this smoothie as thick and creamy as a milkshake with absolutely no weird flavor. I am truly the president of the avocado fan club.  They are full of fresh, high-quality fat, loads of Vitamin E and fiber.  And it’s that fat that helps us absorb the fat soluble vitamins and antioxidants, especially the carotenoids in spinach.

Mr. Picky has a cutie-pie friend that walks with us to school every Thursday morning.  According to his mom, he rivals my son in pickiness.  I don’t think she could have ever predicted that her son would be the one operating our juicer every Thursday morning and the first one to gulp down kale, apple and celery juice.  She was really tickled when I sent her a photo of the two “picky boys” slurping their green shakes.  One of the best things you can do is not to assume your kids or significant other won’t like something.  Worst case scenario here is that if you have no takers for Leprechaun Juice, there will be more for you!

Spinach and Avocado Smoothie

Pamela
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Ingredients
  

  • 1 cup unsweetened almond milk or milk of choice
  • 4 pitted dates or sweetener of choice to taste such as raw honey or pure maple syrup
  • 4 cups spinach leaves
  • ½ ripe avocado pitted and peeled
  • 2 frozen bananas cut into chunks

Instructions
 

  • If you have a high-powered blender, such as a Vita-Mix, place all the ingredients in the blender and process until smooth.
  • If you do not have a high-powered blender, the dates may not get blended completely and may leave tiny little bits of date in the smoothie. If that bothers you, blend the almond milk and dates together and then strain the mixture. Add the remaining ingredients to the blender with the strained almond milk and blend until smooth. Or just use honey or maple syrup to sweeten instead of dates.
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Sugar Got You Down? 10 Steps to Help You Break Free

This post is one of several I have done for Positively Positive.

Every day I teach people how to cook with nutrient-dense foods and explain the risks associated with eating a processed diet. I think it would surprise many of my students and readers that I am a recovering addict—a sugar addict. There was a time when I couldn’t make it through a day without my sugar fix, whether it was ice cream, candy, or bakery sweets. My need for sugar was even more intense when I was stressed out or feeling overwhelmed. When I would eat a brownie, I could feel my whole body relax. But all this excess sugar took a toll on my physical and mental health. It was keeping me from being the person I wanted to be.

To read how I beat sugar cravings, see the rest of the post on Positively Positive’s website….

 

Turkey Meatballs Recipe

Have I shared with you that I don’t really like meat and poultry all that much?  It’s not even for ethical or health reasons.  I just don’t enjoy the texture and flavor of animal protein.  I was a pescatarian for about 8 years until I discovered I was slightly anemic, so I slooooowly started incorporating a little organic meat and poultry into my diet.  Maybe I eat 3-4 ounces a few times per week, just enough to help me feel a little stronger.  Before you think this is a post to convince you to eat animal protein, it’s not.  I’m not here to tell you what you should and shouldn’t eat.  Your body does an excellent job of that — you just have to listen.  The fact is that the rest of my family enjoys all types of meat and poultry and so does the majority of my students and their brood.  So I make sure I come up with at least one family-friendly meat or poultry recipe each month that I’ll enjoy, too.

One of the few meat dishes I will actually eat a normal serving size of is meatballs.  Is it that meatballs don’t completely resemble meat to me?  Or perhaps I enjoy them because they are generally swimming in marinara sauce, which I do love.   Regardless, meatballs are a favorite with many families and I had several requests for a turkey meatball recipe, so I gave it a go.  Substituting turkey for beef is not always straightforward.  Turkey doesn’t have the fat content or flavor that beef does, so I tend to use dark meat turkey and doctor it up a bit more by adding finely grated onion and fresh garlic.  Many meatball recipes add turkey sausage to the mix to add flavor and moisture.  You can do that, too, but I think it’s easier to just add 1/4 teaspoon of chopped dried fennel seeds to the mixture to get that unmistakable sausage flavor.  My daughters and I really liked it, but Mr. Picky gave it the thumbs down and his father, who grew up Jewish, said it made him “uncomfortable” to eat something that tasted like pork.  This is what I’m working with, people.

Here are some other suggestions for making a better meatball:

  • Bread crumbs really do help keep the meatballs tender.  I’ve used all sorts of bread here — spelt, gluten-free, a whole wheat onion hamburger bun.  You can make fresh bread crumbs by putting fresh bread in the food processor and processing it until you get crumbs.  Take those fresh bread crumbs and bake them in the toaster oven or regular oven for dried.  Of course you can buy dried at the store, too.
  • Bread-free?  I have substituted COOKED quinoa one for one with the bread crumbs and they tasted great, but “leaked” a little while baking. I also tried rolled oats once and my family thought I was taking it too far.  Rejected!
  • Flavor boosters:  Besides grated onion and garlic, I have used finely diced shiitake mushroom in place of the onion, chopped dried fennel seed, fresh basil and red chili flakes.
  • Forming with your hands:  Turkey meat can be sticky.  Putting a little water or oil on your hands can help make shaping the meatballs easier.
  • Baking vs. Frying:  Baking will not give you the brown crust on the meat that frying does, but it is much more healhtful.  Plus baking is 10 times easier to clean up!
  • Round Balls:  I have a thing against flat-bottomed balls.  So I allow the meatballs to sit in the fridge for an hour and then my OCD kicks in and I reroll them before they go into the sauce, so I get perfectly round balls, just the way I like ’em.  Shall we stop there?

Turkey Meatballs

Pamela
5 from 6 votes
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Ingredients
  

  • FOR THE MEATBALLS:
  • 2 eggs
  • ½ onion finely grated (use a coarse microplane, a food processor or a box grater)
  • ½ cup dry whole grain bread crumbs
  • 1 cup fresh whole grain bread crumbs 2 slices of bread, crusts removed
  • 2/3 cup grated Pecorino or Parmigiano cheese
  • 2 pounds ground dark meat turkey
  • 1 ½ Tablespoons finely chopped parsley
  • 2 cloves garlic finely chopped
  • 1 ½ teaspoons sea salt
  • Freshly ground black pepper to taste
  • FOR THE SAUCE:
  • ¼ cup unrefined cold-pressed extra-virgin olive oil
  • 1 large onion finely diced
  • 2 garlic cloves finely chopped
  • 4 pounds fresh ripe tomatoes, peeled, seeded and diced or 2 28-ounce containers of crushed tomatoes
  • 1 7- ounce jar of tomato paste optional, for a richer, thicker sauce
  • Sea salt
  • A few leaves a small handful of fresh basil, thinly sliced

Instructions
 

  • Preheat oven to 350 degrees if you’re going to bake the meatballs right away. Line a baking sheet with parchment paper.
  • In a large bowl, beat eggs with onion, both bread crumbs and cheese. Add remaining ingredients and mix well until everything is well incorporated.
  • Gently (don't pack the meat) form mixture into meatballs with your hands. You can use a medium ice cream scooper to help portion out the same amount for each meatball. Place meatballs on prepared baking sheet. If you have time, place the sheet pan in the refrigerator for an hour or longer. Cover them if they will be in there longer. The meatballs hold their shape better if you can refrigerate them.
  • In a medium saucepan, heat the olive oil over medium-low heat. Add the onions and sauté gently until softened, about 10 minutes. Add the garlic and cook another minute.
  • Add the tomatoes and tomato paste with 2 generous pinches of sea salt and bring to a simmer. Cover the sauce and simmer for about 20 minutes. Taste for seasoning.
  • Bake the meatballs in preheated oven for 20 minutes or until barely cooked through.
  • Puree about half the sauce with an immersion blender or pass through a food mill. Put the sauce back into the saucepan.
  • Add the basil and simmer for another 2 minutes. Add the meatballs, cover and simmer over low heat for 25 to 30 minutes until cooked through.

Notes

Meatballs freeze incredibly well and come in handy for a dinner for one or school lunches since you can pull a few out of the freezer and reheat them in sauce really easily. For this reason alone, it's worth convincing your kids to take a thermos to school.
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Homemade Marinara (Tomato) Sauce Recipe

Growing up in an Italian home meant never eating tomato sauce out of a jar.  Ever.  It wasn’t until a 6th grade girl scout camping trip when I tasted my first spaghetti and “Ragu” and it was an experience I would never forget.   Unfortunately, I proceeded to get completely sick after I ate the foreign sauce and my mother had to come pick me up.  Since then I’ve always had a thing against jarred.

The good news is that a delicious tomato sauce is quite easy to make, requiring very few ingredients and high fructose corn syrup isn’t one of them.  In fact, the simpler the better.  My mom would make tomato sauce in the winter a little thicker and richer than summer tomato sauce.  She always started out sauteeing thinly sliced onions in olive oil and adding either canned tomatoes from the supermarket or tomatoes we had canned from our garden over the summer.  Depending on the acidity of the tomatoes, sometimes she would add a pinch of sugar.  Mom would also use tomato paste which gave a fantastic richness to the sauce, as well as dried oregano and basil since 30 years ago fresh herbs like this were definitely not available in New York in the dead of winter.  This was her Sunday ritual and we often used the sauce multiple times during the week for pasta and various “alla parmigiana” recipes.
Fast forward to the 21st century where I have my own family which is crazy about Italian food of all kinds.  Although he’s never admitted it, I think my husband might have married me to ensure eating red sauce-laden dishes on a regular basis.  So I have been making my own pretty good sauce for many years, but I never really pushed myself to make a great sauce until Rao’s gave me a run for my money, literally.  Once my husband tasted this new tomato sauce, he was completely hooked.  I would not have cared that much except for the fact that Rao’s is insanely expensive (anywhere from $8-$11 for a 32 ounce jar) and I had just educated myself about the risks associated with consuming canned tomatoes, which all commercially prepared tomato sauces use.  Well, drat.  So I challenged myself to come up with a sauce that would make my husband happy flavor-wise and me happy both nutritionally and financially.
For many years I have been using Pomi chopped tomatoes in tetra-pak boxes which the company assured me are BPA-free and don’t leach aluminum.  In addition, they use non-GMO tomatoes, although they are not certified organic.  These are my first choice for tomatoes for sauce since I like a little texture in my marinara.  If you really insist on organic tomatoes, your option is Bionaturae Organic strained tomatoes in a glass jar or Lucini whole peeled tomatoes (pricey.)  Again, for me it’s a preference of texture that I choose Pomi.  I also believe that a delicious sauce doesn’t skimp on the olive oil and neither does Rao’s at 48 grams of fat in a jar.  I don’t use quite that much, but I’ve tried to make sauce with very little olive oil and it just isn’t the same.  Lastly, I take my BFF, the immersion blender, and puree about half of the sauce in the pot before adding fresh basil and in my opinion, this is what makes the sauce great.  The softened onions and oil get blended with the tomatoes and add a subtle sweetness that takes the place of my NOT BFF, sugar.But before you consider making this delightful sauce it is always recommended to opt for a clean corp house cleaning services.
Since pasta is a processed food which your body converts to sugar rather quickly, and one which is easily overeaten, I don’t make pasta all that often.  That said, we do find many uses for tomato sauce including meatballs (recipe coming on Friday), pizza quesadillas on sprouted or spelt tortillas, as a dipping sauce for some vegetables, and for my husband’s favorite dish, “insert any food here” alla Parmigiana.  Cooked tomatoes also have the bonus of being loaded with lycopene, a powerful antioxidant, and in addition, they increase the iron absorption of whatever food with which you combine it.  Even more reason to say “mangia!”

Homemade Marinara (Tomato) Sauce

Pamela
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Ingredients
  

  • ¼ cup unrefined cold-pressed extra-virgin olive oil
  • 1 large onion finely diced
  • 2 garlic cloves finely chopped
  • 4 pounds fresh ripe tomatoes, peeled, seeded and diced or 2 28-ounce containers of chopped tomatoes, such as Pomi
  • 1 7- ounce jar of tomato paste optional, for a richer, thicker sauce
  • Sea salt to taste
  • A small handful of fresh basil leaves thinly sliced*

Instructions
 

  • In a medium saucepan, heat the olive oil over medium-low heat. Add the onions and sauté gently until softened, about 10 minutes. Add the garlic and cook another minute.
  • Add the tomatoes and tomato paste with 2 generous pinches of sea salt and bring to a simmer. Cover the sauce, lower the heat and simmer for about 20 minutes.
  • Puree about half the sauce with an immersion blender or pass through a food mill. (You can also blend half the sauce in a blender or food processor. Put the sauce back into the saucepan.)
  • Add the basil and simmer for another 5 minutes or longer, if you have the time. Taste and adjust seasoning.

Notes

If fresh basil isn’t available, you can add a few dashes of dried basil and dried oregano.
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