Grilled Fish with Vegetables à la Greek

Greece's coastline measures 8,498 miles (13 676 km), which makes seafood readily accessible. Hence, chefs have access to the freshest fish available, which means lots of creative fish dishes.

Ψάρι ψητό με λαχανικά (Greek)

/psári spit me lachaniká/

Serves 4

grill or preheat the oven to 425F (220C)

1 pound (455 g) organic fingerling potatoes, cut in half lengthwise

olive oil

5 chopped organic cloves of garlic

fresh or thawed skinless wild salmon fillets

2 organic peppers, cut into rings (try different colors)

2 cups (260 g) organic cherry tomatoes

juice and zest of  2 organic lemons

optional spice(s):

• parsley 
• dill
• basil
• tarragon
• safe
• rosemary
• bay leaves
• thyme
• cilantro
• fennel
• oregano 

optional salmon flavor combinations:

• salty: soy sauce or gluten-free liquid aminos, capers, miso
• sweet: organic: honey, brown sugar, maple syrup, orange juice or zest
• sour: organic: lemon, lime, vinegar
• creamy: (diary-free:) cream cheese, yogurt, crème fraîche, butter
• smoky: chipotle chiles, paprika, cumin
• green: fresh herbs, cucumber, asparagus

ένα / EN-a/ 1. Place the potatoes in a bowl with 1 Tbs. (15 ml) olive oil and the garlic.

δύο /THEE-oh/ 2. Pour onto a baking sheet, cover with foil, and roast for 30 minutes 

or grill on a BBQ or on top of the stove.

τρία /TREE-a/ 3. In a bowl, add the peppers, tomatoes, parsley, olives, and any spices and/or flavor combinations (except the "creamy" apply after roasting), with 1 Tbs. (15 ml) or more olive oil. Toss.

τέσσερα /TESS-air-uh/ 4. Rinse the salmon and pat dry. 

πέντε /PEN-day/ 5. Pour the pepper mixture over the potatoes.

έξι /EX-ee/ 6. Layer the salmon on top.

εφτά /EF-TA/ 7. Roast, uncovered or gill for 10 minutes (temperature of 145F/63C)

oκτώ /oc-TOH/ 8.  Squeeze the juice over the salmon and vegetables.

εννιά /en-NAY/ 9. Sprinkle with lemon zest.

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Tetrazzini Pasta

Tetrazzini is an Italian-American dish. It is made with (leftover) poultry or seafood. Various types of dairy sauces, pastas, and vegetables are used. So, be creative and choice the meat, sauce, and pasta you want tonight. Then, change the ingredients next time you want tetrazzini.

Serves 8

Preheat the oven to 350ºF/175ºC

• 1 pound (455 g) a package of: linguine, spaghetti, egg noodles or other types of pasta
• 2 cups (260 g) singly or a mixture of sliced: spinach, carrots, broccoli, bell peppers, zucchini, leeks, asparagus, celery, peas, etc.
• 1 pound (455 g) shredded cooked organic: turkey, chicken, ham, seafood (of choice)
• 1 cup (130 g) sliced mushrooms
• 2 cups (480 ml) (dairy-free) butter, cream, milk and cheese, béchamel, mornay, or yogurt
• olive oil
• 1 cup (130 g) organic onion, chopped
• minced organic garlic
• (gluten-free) flour
• 2 cups (480 ml) organic chicken broth; seafood use chicken, clam juice, seafood stock, or for a kick, Cajun-style broth (Cajun seasonings and andouille sausage)
• 1 Tbs. (15 ml) organic lemon juice
• 3/4 cup (180 ml) white wine
• 2 cup (480 g) (dairy-free) different types of cheeses
• garnishes chopped: parsley, chives, cilantro, mint, etc.

1. Cook the pasta as directed.

2. Sautéed in wine: onions, mushrooms, and garlic. 

3. Whisk in the broth and lemon juice.

4. Stir in the choice of dairy. 

5. Simmer until it thickens. Add little flour if needed.

6. Toss in the cooked pasta and vegetables.

7. Add everything to a casserole pan. Sprinkle with cheese.

8. Cover with aluminum foil and bake for about 25 minutes.

9. Remove foil and bake another 15 minutes.

10. Let it rest for 5-10 minutes. 

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Fish à la Vegetables & Mushrooms

Bretagne is a region in western France, whose people consider themselves first Breton and second French. Facing the sea and important agricultural regions, every village has their unique recipes. 

Pesked gant legumaj ha kebell (Breton)

Poisson à la Légumes et Champignons (French)

Serves 4

bass (typically Breton), or cod, tilapia or sole

olive oil

sliced organic onion

organic mushrooms

sliced garlic 

organic kale

1 diced organic tomato

2 tsp. (4 g) herbs de Provence

1 Tbs. (15 ml) organic lemon juice

garnish: chopped parsley 

optional: other types of pre-cooked Brittany vegetables:

• cauliflower
• broccoli
• cabbage
• artichokes
• potatoes
• carrots

~Breton/Brezhoneg (Celtic language spoken in Brittany, France)~

unan 1. Heat 1 Tbs. (15 ml) oil over medium heat.

daou 2. Sauté the onion for 4 minutes.

tri 3. Add the mushrooms and garlic for another 5 minutes.

pevar 4. Add kale, tomato, and 1 tsp. (2 g) herbs de Provence. Cook about 5 minutes. (You could add any of the optionals vegetables or serve separately.)

pemp 5. Stir in the lemon juice.

c’hwec’h 6. Remove, cover the pan.

seize 7. Rub the fish with a tsp. (2 g) of herbs.

eizh 8. Heat the oil over medium-high heat.

nav 9. Fry the fish, 2-4 minutes (inside temperature 145ºF/63ºC).

dek 10. Platte fish with vegetables and garnish.

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Winter Salad à la Vegetables

Try a warm salad on a cold, winter day with vegetables for lunch. Make extra for a side dish for tomorrow's dinner.

Insalata invernale con verdure (Italian)

Makes 8-10 servings

Preheat the oven to 425ºF/220ºC

~Use organic ingredients if possible.~

1 pound (455 g) each: broccoli florets, Brussels sprouts (cut in half), green beens (trimmed and cut in half), and summer squash (cut into 1-inch/2,5 cm) or use vegetables you like

3 Tbs. (45 ml) olive oil

1/2 cup (120 ml) vinaigrette

crumbled feta or goat cheese

optional spices: Choice a few.

• garlic powder (savory depth)
• chili powder (for heat)
• onion powder (sweet and mild savory flavor)
• paprika (adds color and flavor)
• cumin (earthy and warm)
• rosemary
• thyme
• oregano
• Italian seasoning

uno 1. Place the vegetables on a baking sheet in single layers.

due 2. Drizzle with oil and toss.

tre 3. Roast until crisp and tender, about 10-15 minutes. (longer for Brussel sprouts)

quattro 4. Place all the vegetables in a bowl, toss with vinaigrette, and spice(s). 

cinque 5. Top with cheese and serve warm.

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Turkey Pot Pie

I avoid making pot pies, but this recipe makes it easier. Plus it is great if there are leftovers.-Mike

We have to thank the ancient Greeks and Romans who made meat pies. Greeks had to top crust; Romans did not. 

Γαλοπόπιτα (Greek)

/galopópita/

Turciac crustum  (Latin)

Serves 4

Preheat the oven 400F (200C)

1 1/2 cups (195 g) cooked organic turkey, cut into cubes

turkey gravy

4 cup (260 g) organic vegetables (dice any like onions)

1 sheet (gluten-free) puff pastry, thawed and unfolded

1 organic eggs

1 Tbs. (15 ml) water

spices of choice: Himalayan salt, black pepper, garlic or onion powder, thyme, rosemary, or sage

~Greek (Latin)~

ένα / EN-a/ (ūnus) 1. In a cast-iron skillet, stir in the turkey, gravy, and vegetables.

δύο /THEE-oh/ (duo) 2. Place the pastry overtop of the skillet and trim excess. 

τρία /TREE-a/ (trēs)  3. Whisk the egg and water, then brush onto the pastry. Season with any of the spices. Poke a few holes with a fork. 

τέσσερα /TESS-air-uh/ (quatuor) 4. Bake 25-30 minutes until the pastry is golden brown and filling is bubbling (inside temperature 165F/75C).

πέντε /PEN-day/ (quīnque) 5. Cool a little before serving. refrigerate any leftovers.

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German Vegetarian Burgers

 Even Germans are getting into healthy vegetarian meals. 

Vegetarische Frikadellen (German)

Serves vier 4

3 organic carrots
1/2 cup (65 g)  organic zucchini
1 organic onion
2 organic cloves of garlic
1 cup (130 g) organic broccoli
3 organic spring onions
feta cheese or gluten-free goat cheese
4 slices (gluten-free) toast
1 tbs. (15 g) corn starch
2 tsp. organic  vegetable broth
1 cup (204 ml) (dairy-free)  yogurt and milk
4 tbs. (30 g) (gluten-free) breadcrumbs
2 organic eggs
1 tsp. (2 g)  cumin
1-2 tbs. (15-30 g) (dairy-free) organic butter

4 (gluten-free) buns

oranic condemns: 

• lettuce
• tomatoes
• chopped pickle
• mustard
• ketchup
• onions
• etc.

eins 1. Peel and grate the carrots.

zwei 2.  Finely chop the garlic cloves.

drie 3. Grate zucchini, onion, spring onions, and broccoli in a food processor.  

vier 4. Add the cheese and garlic and sprinkle in the corn starch.

fünf 5. Soak the toast in the milk, then squeeze the excess back into the bowl.

sechs 6. Add to the food processor with the eggs, vegetable broth, yogurt, breadcrumbs, and seasoning. Process the mixture.

sieben 7. Melt the butter in a skillet.

acht 8. Form small balls of the mixture and flatten out to make patties.

neun 9. Brown each side over medium heat.

zehn 10. Serve in buns with any of the condemns.

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Shrimp Salad

This is a very French recipe for that special luncheon.

La Salade de Crevettes (French)

Serves 6-8

(It can be chilled up to 4 hours.)

Shrimp Sauce:

zest of 1 organic lemon

juice of 1/2 lemon

1/4 cup (30 g) organic cornichons (small pickles), chopped

1/2 cup (65 g) (dairy-free) mayonnaise

2 Tbs. (30 g) each: minced chives, horseradish and Dijon mustard

2 Tbs. (30 ml) host sauce or more to taste

1 Tbs. (15 g) each: smoked paprika and garlic powder

kosher salt and black pepper

un 1. Combine all the ingredients in a bowl.

deux 2. Cover and refrigerate until ready to serve.

For the salad:

1 organic lemon, cut in half

1/2 cup (65 g) kosher salt

1/4 cup (30 g) organic sugar

1 1/2 to 2 lbs. (680-910 g) wild jumbo shrimp, peeled and deveined

6 organic celery stalks, sliced thinly

1 bunch organic scallions, sliced thinly

black pepper

1 head organic radicchio or butter lettuce

organic: radishes, snap peas, cucumbers, and cherry tomatoes

blanched organic asparagus or green beans

hardboiled organic eggs, cut in half

(gluten-free) crackers

trois 3. Fill a large pot with 10 cups (2400 ml) water.

quatre 4. Squeeze half the lemon juice into the water and add the other half of the lemon.

cinq 5. Stir in the salt and sugar.

six 6. Cover and bring to a boil over medium-high heat.

sept 7. Fill a large bowl with cold water and a few cups (5 dl) of ice water.

huit 8. Stir in the shrimp and turn off the heat.

neuf 9. Leave uncovered until the shrimps are bright pink and opaque, about 3 minutes.

dix 10. Spoon our the shrimp and transfer to the ice water. Set for 10 minutes, then drain, pat dry, and roughly chop.

onze 11. Dry the bowl you used for the shrimp. Add the shrimp and celery stalks.

douze 12. Add half of the sauce toss, then season to taste with salt, black pepper, and hot sauce.

treize 13. Transfer the shrimp to a platter, chilled if desired.

Serving:

quatorze 14. Pour remaining sauce into a small bowl, spritz with lemon juice, stir and top with more minced chives.

quinze 15. Platte with the lettuce leaves with the shrimp.

seize 16. Arrange the vegetables.

dix-sept 17. Nestle in the sliced eggs.

dix-huit 18. Add handful of cracks on the platter or on the side.

dix-neuf 19. Pour the remaining sauce.

Bon Appetit

Try the many variations of salads: https://veggiefernandezs.blogspot.com/search/label/salads

 

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Herby Fish with Mushrooms

Serve with rice, (GF) quinoa, or roasted potatoes.

~an open fish market~

Serves 4

3 Tbs. (45 ml) olive oil

1 organic sliced onion

organic mushrooms

sliced organic garlic cloves

diced organic tomato

2 tsp. (10 g) each dried: oregano, rosemary, and thyme

1 tsp (5 g) each dried: mint and sage

1 Tbs. (15 ml) organic lemon juice

1/2 tsp. (2,5 g) each: Himalayan salt and black pepper

4 wild cod, sole, or tilapia fillets

chopped parsley for garnish

other organic vegetables of your choice

1. Heat 1 Tbs. (15 ml) oil over medium heat.

2. Sauté the onions for 3-4 minutes.

3. Add the mushrooms and garlic, cook about 4-6 minutes.

4. Stir in the lemon juice, plus half the salt and pepper.

5. Remove from the heat, cover, and keep warm

6. Sprinkle the fish with the herbs and rest of the salt and pepper.

7. Heat 2 Tbs. (30 ml) oil over medium-high heat.

8. Add the fish and cook 2-4 minutes on each side, inside temperature 145F (63C).

9. Place the fish on plates.

10. Add the vegetables around the fish.

11. Sprinkle with parsley.

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Lentil and Mushroom Shepherd's Pie

Shepherd's pie (British English: cottage pie) is usually cooked with beef, lamb, or veal and topped with mashed potato* then bake. It became popular in the 18th century. Minus the meat and add lentils for a vegetarian dish. It can be frozen and reheated it.

Hachis parmentier aux lentilles et champignons (French)

Serves 9

or a lot of leftovers

Preheat the oven to 350F (175C)

4 Tbs. (60 ml) olive oil

1 cup (130 g) organic lentils

2 tsp. (10 g) each organic: miso and tomato paste

1 tsp. (5 ml) Worcestershire sauce

2 cups (480 ml) organic vegetable stock/broth

2 crushed organic garlic cloves

1/4 cup (60 ml) white wine

6 organic sweet or regular potatoes, cubed (= about 8 cups/1.040 g)

2 tsp. (4 g) thyme

3 Tbs., (18 g) diced sage

optional spices:

• garlic powder
• mustard powder
• black pepper
• parsley 
• pinch or two cinnamon 
• pinch or two nutmeg

1 1/2 cups (195 g) chopped organic onions

1/2 cup (65 g) or more each organic, diced: mushrooms and celery

optional vegetables:

• turnips
• rutabaga
• parsnips
• peas
• leeks
• corn

un 1. Sauté the onions, celery (optionals vegetables: peas and/or corn) in 2 Tbs. (30 ml) of oil or more if needed,  for about 3-5 minutes over medium heat.

deux 2. Stir in the lentils. Increase the heat.

trois 3. Add the miso, tomato paste, Worcestershire sauce and stock/broth.

quatre 4. Cover and bring to a boil.

cinq 5. Reduce the heat to medium-hight and simmer for 10 minutes.

six 6. Add the vegetables. Cook about 10-20 minutes until the lentils are sold with some liquid still in the pan.

sept 7. Sauté the mushrooms (optional turnips, rutabaga, parsnips, and/or  leeks) in 1 Tbs. (15 ml) or more if needed oil on high heat.

huit 8. Add the garlic, thyme, and any optional spices except sage. Stir for a few minutes on medium heat. Remove.

neuf 9. De-glaze the pan with the wine and scraping any brown bits from the bottom.

dix 10.  Stir the mushroom mixture with the lentils.

onze 11. Spoon the lentil-mushroom mixture into a 9 x 14 inch (23 x 35 cm) casserole dish.

douze 12. Bring a pot of water to a boil.

treize 13. Add the potatoes and a pinch of sea salt. Boil for 10-15 minutes., until tender. Drain the potatoes.

quatorze 14. Add 1 Tbs. (10 ml) oil and sage to the potatoes. Mash until smooth.

 

quinze 15. Spoon the potatoes over the lentils-mushroon mixture. 

 (a) If you like crispy top, rough it up with a fork.

seize 16. Bake for 30 minutes.

*Fillings for other pies from different cultures with a mashed potato topping:

• artichoke hearts and red peppers
• black pudding
• chicken and spinach
• chorizo
• curried chicken
• duck
• rabbit
• salmon
• salt cod
• turkey and ham
• pork-sausage
• vegetables
• flaked white fish with shrimps in a white sauce

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Lamb Calzone

 I really like calzones and lamb, but a meat calzone is nearly $20. I make my own and use lamb.-Mike

Calzone d'agnello (Italian)

Makes 4

Preheat the oven to 375F (190C)

2 Tbs. (30 ml) olive oil

1 Tbs. (15 g) each: minced organic garlic and chopped mint

1 pound (455 g) organic ground lamb

1 tsp. (2 g) each: paprika, cumin and harissa paste

1/2 tsp. (1 g) chili flakes

1 Tbs. (15 ml) organic lemon juice

1/2 cup (120 ml) water

16 ounce 455 g) pizza dough ball

olive oil for brushing

marinara sauce* for dipping

• cheeses: Mozzarella, parmesan, sharp cheddar, feta, and/or goat
• vegetables: mushrooms, bell peppers, pepperoncini, marinated artichokes, spinach and/or red onion
• sauces: pizza or white sauce

optional: 

• anything you want that goes on a pizza 
• meats: salami, pepperoni, Canadian bacon, ham, chicken, Italian sausage, steak strips and/or meatballs

~Italain~

uno 1. Sauté the vegetables in oil over medium heat for 3 minutes.

due 2. Add the garlic and cook 30 seconds.

tre 3. Add the lamb and any other meat that need cooking,  2 minutes.

quattro 4. Add the seasonings, harissa, lemon, and water and any optional ingredients. Cook until moisture is reduce by half.

cinque 5. Remove from the heat and still in chilies, mint, and spinach.

sei 6. Add the cheeses and fold together.

sette 7. Cut the dough into fourths or make two large calzones. Gently stretch each piece into a thin round. 

 (a) Sprinkle the dough with a little flour.

otto 8. Add 1 cup (130 g) of lamb filling to the center of each round with some sauce.

nove 9. Fold dough around filling and fold/pinch edge closed to seal.

dieci 10. Place on a parchment-lined sheet pan and brush with a little olive oil.

undici 11. Bake until golden brown, about 20-25 minutes.

dodici 12. Serve marinara sauce on the side.

*Homemade marinara sauce

~Sicilian~

unu 1. In a saucepan over medium heat add 2 Tbs. (30 ml) 0live oil.

dui 2. Sauté a diced organic onion for 5 minutes.

tri 3. Stir in organic garlic clove(s) and sauté a minute.

quattru 4. Add crushed organic tomatoes, oregano, and Italian spices.

cincu 5. Simmer covered for 15 minutes.

sei 6. Stir in chopped basil. 

P.S. Make more and used the sauce in:

• stuffed chicken parmesan 
• lasagna
• with meatballs
• spaghetti meat sauce
• lasagna roll-ups
• etc.

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General Tso's Chinese New Year Chicken Dish (Slow cooker)

The dish is a sweet and spicy deep-fired chicken dish. It goes by many names, but "tso" refers to General Zuo Zongtang, who could not have eaten the dish or know of it, so as the story goes!

左宗棠雞 (Chinese)

zuǒ zōngtáng jī 

"general Tso's chicken"

Serves 4

stemmed organic vegetables of your choice.

steamed rice

Sauce: 酱 /jiàng/

1/4 cup (60 ml) water

1/4 cup (30 g) organic brown sugar

4 Tbs. (60 ml) hoisin sauce

3 Tbs. (45 ml) soy sauce or gluten-free liquid aminos 

2 Tbs. (30 ml) rice wine 

2 tsp. (10 ml) sesame oil

1 tsp. (2 g) garlic powder, ground ginger, red curry paste

1 Tb. (15 ml)  white vinegar
2 tsp. (4 g) paprika
a pinch of crushed red pepper flakes
1/3 cup (30 ml) organic pineapple juice

一 /yī/ 1. Whisk all the ingredients. Set aside.

Chicken: 雞  /jī/

1/2 cup (65 g) organic cornstarch (also called: maize starch or cornflour)

1 tsp. (2 g) each: black pepper, powder garlic, ground cumin

2 pounds (910 g) organic boneless, skinless chicken breasts, cut into 1-inch (2,55 cm) pieces

2 Tbs. (30 ml) olive oil

sliced organic scallions

sprinkle of sesame seeds

二 /èr/ 2. Combine the cornstarch and spices in a glass container with a lid.

三 /sān/ 3. Add the chicken pieces, seal and shake to coat the chicken.

 (a) can use a bowl and mix with a spoon.

四 /sì/ 4. In a nonstick skillet, heat oil over medium-high heat until shimmering.

五 /wǔ/ 5. Add chicken insigne layer and sear two minutes per slide until golden brown.

六 /liù/ 6. Add chicken to the slow cooker.

七 /chī/ 7. Stir in the sauce.

八 /bā/ 8. Cooke on low 1 1/3 hours (chicken temperature 165F/74C).

九 /jiǔ/ 9. Serve with vegetables and rice as toppings, sliced scallions and sesame seeds.

十 /shí/ 10. Refrigerate any leftovers. 

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Udon Noodles +

Udon noodles are made out of wheat flour (not gluten-free). They are thick, soft, chewy, and my all-time favorite Japanese noodles. It is used in both hot and cold dishes. They are very healthy as long as the noodles are portioned right and mixed with protein. -Mike

うどん

 just by it self in a broth 

with a sprinkle of chopped green onions, 

or with ....

Use your chopsticks to lead the noodles into your mouth while making a slurping sound (which is polite and excepted way of eating noodles). Then left the bowl and drink the broth. 

A. Side dishes おかず /okazu/

i /long e/

• pickled vegetables  糠漬け /nukazuke/ 

• grilled rice balls   焼きおにぎり 

  /yaki-onigiri/ 
•  scattered sushi. 関東 /chirashi-zushi /
• five-ingredient udon noodles   '五目焼きそば' /gomoku soba /  
• Japanese fried food   天ぷら /tempura/ 
• pickled radish hand rolls  大根の酢漬け手巻き  /daikon no sudzuke-te-maki/  
•  various mixed vegetables    あえもの  /ae-mono/ "dressed foods"
• fermented soybeans. 納豆 /natto/ 

Serves 4 

B.  Spicy paste スパイシーペースト /supaishīpēsuto/:

3 organic onions, cut into fourths

2 organic garlic cloves

7 Tbs. (75 ml) olive oil

1 Tbs. (15 ml) sesame oil

3 Tbs. (45 ml) tamari (gluten-free)

1/2 cup (120 ml) each: balsamic vinegar & fish sauce

1/2 cup (120 ml) soy sauce or (gluten-free) liquid aminos or tamari

1/2 cup (65 g) organic brown sugar

1/4 cup (30 g) chile paste

一 /ichi/ 1. Prosses in a blender the onions and garlic.

二 /ni/ 2. Sauté them in oil for about 10 minutes.

三 /san/ 3. Add the rest of the ingredients.

四 /shi/ 4. Cook about 20 minutes for a thick paste.

五 /go/ 5.  Add 1 1/2 cups (360 ml) boiling water to 1 Tbs. (15 g) of paste per serving.

C. Udon bowl of (mix and match) ingredients plus the spice paste and water #五:

Use organic if possible

• chopped onions
• chopped scallions
• peas, lima beans, bean sprouts, or edamame 枝豆 beans
• chopped spinach, zucchini, broccoli, carrots
• kimchi
• shedded meat (beef, chicken, lamb, etc.)
• lime juice
• lemon juice
• dried dill
• pinch or two of paprika
• vegetable broth
• red pepper flakes to tas
• toasted sesame seeds (garnish)

D.  Mushrooms きのこ /kinko/ of choice or try: 

• 椎茸 /shiitake/ (packed with healthy nutrients, smoky flavor)
• まいたけ /maita-ke/ "dancing mushroom" (fairly soft texture, strong richly flavor; overall healthy and fights illness)
• えのき /enoki/ or えのきたけ  /nokitake/ (also called "winter mushrooms", avoid slimy, brownish stalks; look for white, shiny caps; slight crunch, mild, fruity flavor)
• 滑子 /nameko/ (also called "butterscotch, mushrooms; mildly nutty taste)
• 湿地 /shimeji/ (delightfully crunchy texture and mild, nutty flavor)

いただきます 

/ētadakēmas/

lit. I will humbly accept it

Bon appétit 

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