Textcopyright©2015NickNigroandBayEwald.Photographscopyright©2015NickNigroandBayEwaldexceptasnotedbelow.Designandconceptcopyright©2015UlyssesPressanditslicensors.Allrightsreserved.Anyunauthorizedduplicationinwholeorinpartordisseminationofthiseditionbyanymeans(includingbutnotlimitedtophotocopying,electronicdevices,digitalversions,andtheInternet)willbeprosecutedtothefullestextentofthelaw.

PublishedintheU.S.byUlyssesPressP.O.Box3440Berkeley,CA94703www.ulyssespress.com

ISBN:978-1-61243-459-9LibraryofCongressControlNumber2014952010

10 9 8 7 6 5 4 3 2 1

Acquisitionseditor:KeithRiegertManagingeditor:ClaireChunEditor:AliceRiegertCopyeditor:LaurenHarrisonProofreader:ReneeRutledgeCoverandinteriordesign:AshleyPrineLayoutandproduction:JakeFlahertyIndex:SayreVanYoungInteriorphotographs:©NickNigroandBayEwaldexceptonpages28–29,31,37,49,50,125,130,133(exceptbottomright)©DulcetCreative;pages76–77,92,101©MeiwenWangCoverphotographs:©NickNigroandBayEwaldexcepttoprowfront©DulcetCreative,beets©MeiwenWangDistributedbyPublishersGroupWestIMPORTANTNOTETOREADERS:Thisbookhasbeenwrittenandpublishedstrictlyforinformationalandeducationalpurposesonly.Itisnotintendedtoserveasmedicaladviceortobeanyformofmedicaltreatment.Youshouldalwaysconsultyourphysicianbeforealteringorchanginganyaspectofyourmedicaltreatmentand/orundertakingadietregimen,includingtheguidelinesasdescribedinthisbook.Donotstoporchangeanyprescriptionmedicationswithouttheguidanceandadviceofyourphysician.Anyuseoftheinformationinthisbookismadeonthereader’sgoodjudgmentafterconsultingwithhisorherphysicianandisthereader’ssoleresponsibility.Thisbookisnotintendedtodiagnoseortreatanymedicalconditionandisnotasubstituteforaphysician.

Thisbookisindependentlyauthoredandpublishedandnosponsorshiporendorsementofthisbookby,andnoaffiliationwith,anytrademarkedbrandsorotherproductsmentionedwithinisclaimedorsuggested.Alltrademarksthatappearinthisbookbelongtotheirrespectiveownersandareusedhereforinformationalpurposesonly.Theauthorandpublishersencouragereaderstopatronizethequalitybrandsandproductsmentionedinthisbook.

WededicatethiscookbooktoGloriaBos—Gram.Wethankyouforsharingyourkitchenandyourwisdom.

AndtoCarterDeanSmith—mayyourcuriosityalwaysinspireyoutocreateanddream.

Weloveyouboth.

ContentsIntroduction

TheMediterraneanDiet

SpringWatermelonGazpachoAsparagus,Prosciutto,andMushroomPizzaBlackPepperedLambChopswithMint-YogurtSauceFarfallePastawithArugula,Tomatoes,andSunflowerSeedPestoMediterraneanChickenStir-FryBroccoliPecanRavioliTunaSteakswithCaper,Olive,andSun-DriedTomatoRelishCaesarSaladwithMesquiteGrilledChickenandHomemadeDressingRoastedVeggieTowerBalsamic-MarinatedPortobelloMushroomsMediterraneanRiceSaladSwissChardChardonnaySautéLemon-ThymeSorbetinLemonCupsGrapefruitMintProsecco

SummerCapreseBoatsChilledAvocado-CucumberSoupCucumberSaladwithCrumbledFetaandPineNutsGrilledProsciuttoeMeloneAvocadoandLimeShrimpCocktailWildSalmononPecanWoodwithDill-YogurtSauceOrangeandFennelSaladwithWhiteWineCitrusDressingAlmondBakedHalibutwithTomato-CaperSauceEggplantandKalamataRollsMediterraneanCevicheHeirloomTomatoandKalePizzawithHerbPizzaDoughGarlic-HerbRice

Spearmint-PistachioGelatoMascarponeandHoneyStuffedFigswithaBalsamicReductionHoney-FigJam

AutumnAvocadoDeviledEggsButternutSquash–PomegranateHummusRedWineandGarlicSteamedMusselsZucchiniLasagnaBarleyRisottowithMushroom,Fig,andArugulaGarlic-HerbSpaghettiSquashwithLemonSweetPotatoGnocchiwithHoneyCrispApplesBeetCarpaccioWholeRoastedApple-RosemaryChickenPearandProseccoTilapiaSimpleSautéedRapiniMint-CarrotCabbageWedgeBakedLemonandThymeMushroomsRoastedPumpkinAppleSageSoupAlmondFlourZucchini-CarrotBreakfastCake

WinterWarmRosemaryOlivesTuscanTomatoandCannelliniBeanSoupwithKaleRoastedFennelandCauliflowerSoupCioppinoSpaghettiandTurkeyMeatballsChickenSausageBarleyRisottowithRapiniandSun-DriedTomatoesSearedScallopsoverSpinachPepperedSwordfishwithWarmChive-GarlicSauceLinguineandClamSauceBeefBracioleWinterChicorywithPersimmonsQuinoaKaleSaladwithRoastedButternutSquashRoastedMediterraneanBrusselsSprouts

ChickenPiccataDarkChocolateTangerineSlices

AppendixFreshPastaDoughFreshPizzaDoughSampleMenusforEvery-daysandExtraordinary-daysReferencesConversions

AcknowledgmentsAbouttheAuthors

Introduction

WemetonacoldeveningafewdaysafterChristmasinSanFrancisco.Bundledup in beanies and sweaterswith our good friends,we ventured to Scoma’s inFisherman’sWharf,abustlingyetintimateplaceonthewater.Fromthere,aswemunchedoncalamariandbroiledwildkingsalmon,itbecameloveatfirstmeal.We spent the next 30 days straight together, adventuring up and down theCaliforniacoast,eating,laughing,andfallingdeeperintoafood-filledromance.When Nick made his way back to Orange County and Bay stayed in SanFrancisco to finishgraduate school, nightly conversationsoften, if not always,revolved around our grandiose dreams and big plans once we were able tofinallyliveinthesamecity.

InOctober2013,welaunchedcomewecreate,aboutiqueculinaryartscompanythatfocusesonallcreativeaspectsoffoodthroughdesign,photography,writtenwords, filmand recipedevelopment.Wesee foodas the fundamentalbuildingblock to all of our endeavors—the thing that helps usmake sense out of ourcrazy,hectic,bizarrelybeautifullifetogether.Whateverhasgoneoninourdays,whetherindividuallyortogether,wecometothekitchentoputonourfavoritetunes,lightacandle,andreconnectwithourselvesandwitheachother.

We both come from families who cooked healthy andwholesomemeals, andwhenwemovedintogether,theideaofaMediterraneandietwasn’tsomethingweplottedorplanned—itwasjustthewayweinstinctivelyate.NickgrewupinanItalian-Americanfamilywith traditionsandrecipes thathadbeenpassedonfor generations, and Bay grew up on an avocado farm in a rural area wherenearlyeverymealwashomemade.

Overtheyears,webegantonoticethatondayswhenwefilledourbodieswithwholegrains,freshfish,andbeautifulplant-basedfoods,wefeltgood.Wehadmoreenergy,morepatience,andweremorelively.Wehadthosedays,ofcourse,whenwe indulged inone toomany treatsor frenchfries,butwemadesure torememberhowgoodwefeltwhenwewereeating theMediterraneanway,andthatalwaysencouragedustogetbackontrack.

WhatwehopeisthattheMediterraneanlifestyle—andthisbook—cangiveyou

whatithasgivenus:theabilitytofeelgoodfromtheinsideout.Ourdietisoneofabundance,notrestriction,acombinationoftasteswithhealthyfoodsfullofvibrantcolorsand richaromas, traditional recipeswithmodern twists thatwilltransportyouacrosstheAtlanticOcean.Wewanttoemphasizetheimportanceof enjoying your meals and an active life with those you love, to trust yourinstincts,heart,andmindinthekitchenandinlife, to taste,see,feel,andheareverybitoftheworldaroundyou.Wewantyoutolove—toreallylove—thelifeyouleadandthefoodthatnourishesthatlife.

Mayyoubringyourownsoulandyourownpieceofyou into therecipes thatfollow.

Mangiabene—Eatwell!—NickandBay

THEMEDITERRANEANDIET

Before delving into the recipes, let’s take a look at what comprises theMediterraneandiet.Itrevolvesaroundhealthier,sustainableprinciplesofeatingandliving.It’snota“diet”inatraditionalsense—it’salifestyle.

The Mediterranean diet is a plant-based diet consisting of eating whole,unprocessedfoods,suchasvegetablesandfruits,aswellaswholegrains,good

fatsfromnuts,seeds,andoliveoil,andfreshseafood.Thesearethestaplefoodsof a Mediterranean diet, though good-quality dairy, meat, and poultry makeappearances as well. Because this diet is primarily plant-based, you willeffortlessly increase theamountof fruits andveggiesyoueat,which improvesfiberintakeandtheoverallqualityofyournutrition.

Mediterranean eating stems from southern Italy,Greece, Spain, andMorocco.Traditionally, people ate fresh, whole foods instead of the processed fare oftoday. They caught fish from the sea, enjoyed unaltered whole grains, fruits,vegetables,anddeliciousfatsfromolivesandoliveoil.

The roots of aMediterranean diet are rich. It’s not just about food—there’s alifestyleattached.It’sabouteatingwithyourfamilyandenjoyingyourfood.It’sabout being active. It’s about foodmaking you healthy and happy. It’s aboutbalance.It’saboutslowingourmanicpacetoareasonablejaunt.

Historyisastrangebeast.Whilemilkandmeatgainedtractioninthe1940s,theMediterranean people sat, indifferent, eating the way their ancestors had. InMarissa Cloutier and Eve Adamson’s book, The Mediterranean Diet, theydiscuss a thorough investigation of the way Mediterranean people ate.Conducted by the Rockefeller Foundation in 1948, a study by epidemiologistLelandAllbaughfoundthat thisCretandiet“derivedapproximately61percentofitscaloriesfromplantfoods,only7percentfromanimalfoods,andafull38percent of total calories from fat.”The findings?Thiswayof eatingwasveryconducive to heart health. While everyone jumped on the meat and dairybandwagon,theMediterraneanpeoplestucktruetowhattheyknewandloved.Theythrivedandprosperedandmaintainedtheirhealth.

Throughouttime,wavesofdietarychangehavecomeandgone:low-fat,nonfat,low-carb, high-carb, vegan, Paleo, etc. These diets are marketed with thepromise topromotehealthandhappiness,but theyareusuallyentrenchedwithall-or-nothing claims, gimmicks, and short-lived dietary plans that are notenjoyableorsustainable.Theysimplydon’t(andcan’t)last.

The Mediterranean diet works. It’s easy. There’s no deprivation of any foodgroup.Therearerecommendedrestrictionsofcertainfoodsthataren’tbeneficialto health, but there are ample choices to maintain variety and satiety for allpalettes.Researchconsistentlyprovesthateatingaheart-healthyMediterraneandietwillslashcancerandstrokerisks,eradicatepreventablediseases,andboostthequalityoflife—notjustyourquantityofyears.

TheSadTruthIt’snosurprisethatwhenfollowingaMediterraneandiet,whichpromoteshealthyfats,produce,wholegrains,andseafood,youhavelowerrisksofheartdiseaseandcholesterol,havelowerbodymassindexes,andexperiencemoreheart-healthybenefits.Bystickingtohealthyportionsoffreshfoodinitsnaturalstate,youwillobtainallthenutrientsneededtonourishthebody.But how can a diet rich in fat be healthier thanwhat averageAmericans eat?Becausethosefatsdon’tcomefromanimals.Americansconsumesaturatedfat,whichhindershealth.Saturatedfatsraisecholesterolandcancontributetoheartdisease. People of the Mediterranean eat monounsaturated fat from plantsources, which promotes heart health.Monounsaturated fats lower cholesteroland reduce the risks of heart disease and stroke. Marissa Cloutier and EveAdamsonnote inTheMediterraneanDiet that “according to researcherAncelKeys,Cretans consumedabout 1/2 cupof oliveoil per day, per person!Heartdiseaseratesinthesouthern,orrathertheMediterranean,regionsofItaly,Spain,and France were also remarkably low.” It’s not always about calories, fat, orprotein.It’saboutthesourceofourfoodandthequalityofouringredients.

WithLiving theMediterraneanDiet, there’s nothing “added” to the staples ofthesedishes,suchasthetransfat,salt,andsugarthatmostAmericansconsumeon a meal-by-meal basis. The average American is now experiencing regularobesity and sickness, with heart disease as the number one killer ofmen andwomen.Americansaresostressedthatchowingdownonfastfoodandmeltingintothecouchattheendofaninterminablylongdayhasbecomethenorm.

America as a whole has gone from eating natural foods and moving for ourprofessions(physical labor) toa“convenient”diet, fullofprocessedfoodsandproducepackedwithchemicalsandpesticides,andlivingcompletelysedentarylifestyles.Thinkaboutourculture:Wearehyperfocusedontheconceptofliving

towork instead ofworking to live.Americans have grown increasinglymorestressed, less healthy, andmore constrainedwith every decade that passes. InAngelo Acquista’s book, The Mediterranean Prescription, he reveals that“approximately two out of three Americans are either overweight or obese(comparedwithfewerthanoneoutoffourintheearly1960s),andthatobesitymay shorten life span by five to twenty years.”Whilemany of us know thatheartdisease,cancer,andstrokearetheleadingcausesofdeath,whatwemightnotknowisthatthesecauses“areallexacerbatedorcausedbyexcessweight.”It’stimetomakeachange.

ThePrinciplesoftheMediterraneanDietLivingtheMediterraneanDietaddressesourcurrentdailyconcernsandmakeseverychoiceeasier.Ifyouconsciouslypicknaturalfoodsasthestapleofyourmeals,youwillbesuccessful.Ifyoudecidethatyouaregoingtoenjoydinnerwithyourfamily,youwillbesuccessful.Ifyoudecidethatlaughterismoreimportantthanstress,youwillbesuccessful.ThoughwewillbreakdownexactlywhatfoodsoneeatsonaMediterraneandietonthepagesthatfollow,let’slookatwhatmakesupthebasicsofnutrition.

MacronutrientsMacronutrientsareessentialforustogrow.Theyconsistoffats,proteins,carbohydrates,andwater.Weneedmacronutrientsindecentdosestosurvive.FATS:Fatsareawonderfulfuelsourceandprovideessentialfattyacids,whichhelpourbrainsfunctionproperlyandcurbsinflammation.

PROTEINS:Proteinshelprepairthebodyandpromotemusclegrowth.

CARBOHYDRATES:Carbohydratesactasaprimaryfuelsource.Theyareour

energy.

WATER:Waterhelpsusstayhydrated,regulatesbodytemperature,andflushestoxinsfromthesystem.

MicronutrientsMicronutrientsareneededinmuchsmallerdosesthanmacronutrientsare.Theyarecomposedofvitaminsandminerals,andareessentialtohelpuswithmetabolicprocessesandprotectusfromdiseases.VITAMINS: Vitamins are found in fruits and vegetables and help promotehealth.VitaminsincludeA,B,biotin,C,choline,D,E,folicacid,andK.

MINERALS:Mineralsareinorganicsubstancesthatcomefromthesoilorwaterand help the body build bones and strong teeth, and they aid in musclecontractions, blood clotting, enzyme regulation, and more. Minerals includecalcium, chloride, chromium, copper, fluoride, iodine, iron, magnesium,manganese,phosphorous,potassium,sodium,sulfur,andzinc.

TheMainstayoftheMediterraneanDietBecausethemainstayofaMediterraneandietcoversbothmacro-andmicronutrients,focusonthefollowingthreechoicesasthemainstayofyourdiettoreapthemostnutritionalbenefits.PRODUCE:Fullofantioxidants(whichhelpprotectcellsagainstdamagefromfree radicals), vitamins, phytonutrients, and minerals, think of all fruits andvegetables as your cancer fighters, because they staveoff disease and arm thebodywithnutrients to fightoff invaders.Produce shouldmakeup thebulkofyourdietarychoicesontheMediterraneandiet.

WHOLEGRAINS:Loadedwith fiber andother nutrients,whole grains act aspreventativestostomachissuesandinsulinspikes.Thinkofgrainsasthediseasepreventionofyourdiet.Theyalsoprovidefuelfordailyactivities.WholegrainsarealargecomponentoftheMediterraneandietandshouldbeeatendaily.

FATS:Donotfearfat!Fatsfromgoodsources,suchasoilyfish,nuts,seeds,and

extra-virgin olive oil, reduce inflammation in the body, protect the joints, andcanevengivetheskinaradiantboost.Fatsareyourprotectors.

TheNutritionalBreakdownWhiletherearenohardandfastrulesforLivingtheMediterraneanDiet,it’simperativetomakedailychoicesthatwillresultinoptimalhealth.Onthepagesthatfollow,you’llfindguidelinestohelpyouonyourway.Intermsoffood,sticktoorganicproduceandwildfishwheneverpossible.Thinkaboutwhereyourfoodiscomingfromandhowmanyingredientsitcontains.InAmerica,wehaveaskewedvisionofwhatwethinkproperportionsizesare.TakeanItalianrestaurantforexample.Wecouldeatupto6or7cupsofpasta,whenaproperportionsizeisjust1/2cup!Onceyougetusedtomeasuringoutproper 1/2 cup to 1 cup portions, you will be able to eyeball what a properportionsizeshouldbe.Makesuretoloadupthemajorityofyourplatewithfreshveggies,andifeatingmeat,reducetothesizeofadeckofcards.No20-ouncesirloins allowed. Proper portions for the foods included on the diet are asfollows:

WholeGrainsGrainsarefullofnutrients,fiber,protein,andthoseever-importantcomplexcarbohydratesthatsupplyenergy.InWesterndiets,carbohydratesoftengetabadrap,buttheyarevitaltoprovidingnutrientsandsupplyingourbodieswithenergy.Theyalsohelpthebodyfeelsatiated.Whenchoosinggrains,makesuretheyhavenotbeenrefinedinanyway.Refinedgrains,suchaswhitebreadandpasta,havelittlenutritionalvalue.Thesegrainshavebeenstrippedofimportantnutrients,andsyntheticvitaminsandmineralsareaddedbackin.Becausetheylackfiber,theywillraiseinsulinlevelsaswell.Wholegrains,ontheotherhand,containfiber,whichkeepsbloodsugarstable.Wholegrainsalsokeepyoufull,whichpreventsovereating.ChoosefrompopularMediterraneangrainssuchasamaranth,barley,blackrice,brownrice,buckwheat,bulgur,couscous,emmer,farro,jasminerice,Kamut,kasha,millet,oats,oatgroats,polenta,potatoes,quinoa,redclover,redrice,rye,spelt,wheat,wheatberries,andwildrice.

VegetablesVegetablesarebrightcoloredforareason.Theycontainflavonoids,carotenoids,and chlorophyll, which give veggies their different hues. In addition, veggiescontainphytonutrients,whicharenaturalchemicalsthathelpprotectplantsfromgerms. Phytonutrients also help your body work at peak levels and promoteoverallhealth.Whenselectingvegetables,choosefromthecolorsoftherainbowtoensureyou’regettingagoodassortmentofvitaminsandminerals.Vitaminsand minerals are essential to ensuring proper bodily functions and must beingested from outside sources (meaning our bodies don’tmake them on theirown).Gettingvitaminsandmineralsfromwholefoods,suchasproduce,ratherthansyntheticvitamins,suchasstore-boughtvitaminsormanufacturedvarietiesaddedintoprocessedfoods,makesahugedifferenceinhowourbodiesabsorbthem.Ourbodiesabsorbvitaminsandmineralsmostefficientlywhentheycomefromrealfood.

When choosing vegetables, think green (potassium and vitamin K), yellow(lutein and vitamin C), red (lycopene and folate), orange (vitamin C andomegas),andpurple(vitaminA,vitaminB2,andiron).Don’tjustreachforthesameoldpotatoesorcorn.SampleoptionstoincludeintheMediterraneandietinclude:artichokes,arugula,asparagus,beets,broccoli,brusselssprouts,carrots,cauliflower, celery, chives, collard greens, cucumber, eggplant, fennel, kale,leeks,mushrooms, onions, parsnips, peppers, pumpkin, rapini, romaine, Swisschard,turnipgreens,andsquash.

EatYourProduceBecausethisdietishyperfocusedongettingfruitsandvegetablesintoyourdiet,follow

thesetipsforeatingmoreproduce.DRINKSMOOTHIES.Agreatgo-toforthosewhodon’tlovetheirveggies,simplyblenduptwofruitsofyourchoice,ahandfulofgreens,suchaskaleandspinach,andsomeparsleyorcilantro,andenjoyadeliciousgreenshakewithnearlyhalfyourdailyintakeoffruitsandveggiesinonefellswoop.It’sagreat,nutritiouswaytostartyourmorning.

MAKEVEGGIESTHESTAR.Wheneatinglunchordinner,thinkaboutvegetablesasthestarandyourproteinasasidedish.Therecipesinthisbookareagreatexampleofhowtochangeyourmentalitytolettheproduceshine.PICKONECOLORPERMEAL.Ifyougetoverwhelmedoroftenwasteproducebecauseyoubuytoomuchandthenitsitsatthebackofyourfridge,untouched,focusononecoloroftherainbowandplanyourmealsaroundthat.Ifyoupickred,forinstance,perhapsenjoyabeetandapplesmoothieatbreakfast,adelicioustomatosaladatlunchandsalmonandredpotatoesatdinner.Thinksimple.EATMONOMEALS.Whenitcomestofruitsandveggies,simpleisoftenthewaytogo.Eatingahandfulofberriesorgrillingupsomezucchinidrizzledinoliveoilcanbeasatisfyingwaytocurbhungerandgetanextradoseofproduceinyourday.PAIRWITHAPROTEIN.Anytimeyou’regoingtoeataprotein,suchasfishormeat,pairitwithsomegreens.Makethisastapleforlunchordinnerandyou’llmeetyourdailyquotainnotime.

FruitsFullofeasy-to-digestfiberandsugarsthatwon’telicitaninsulinresponse,fruitisoneof themostperfect foods, fullofbold flavors.Fruit isbest eatenonanempty stomach. It’smade to pass through the bodyquickly, and if eaten afterotherfoods(orevenmixedwithheavierfoods,suchasproteins),itgets“stuck”in the gut and can putrefy. Some fruits have a lot of sugar, but because fruitcontainssolublefiber,whichactsasa“naturalbloodsugarblocker,” itdoesn’tcauseaninsulinresponselikeaddedsugarsinmostprocessedfoodsordessertsdo. Choose from apples, apricots, avocado, bananas, blackberries, blueberries,boysenberries, cantaloupe, cherries, dates, figs, grapes, grapefruit, guava,kumquats,lemons,limes,nectarines,olives,oranges,peaches,pears,pineapples,plums, pomegranates, tomatoes, andwatermelon.Have a dessert craving?Optforfreshfruitwheneverpossible.

TheDirtyDozenandtheCleanFifteenTheEnvironmentalWorkingGroupputtogetherthelatestlistofthetop51foodsthatweredirtiesttocleanest,aswellasanupdatedversionofthe“dirtydozen”andthe“cleanfifteen.”Thedirtydozen,whichare

conventionalfruitsandveggies,werefoundtocontainatleast47differentchemicals.Whenpurchasingthe

produceonthedirtydozenlist,alwaysoptfororganic;avoidthemaltogetheriforganicisn’tan

option.DIRTYDOZEN

Apples Celery Cherry tomatoes Cucumbers GrapesNectarines (imported) Peaches Potatoes Snap peas

(imported) Spinach Strawberries Sweet bell peppers If youcan’t afford organic produce, the “clean fifteen” contain lower to notracesofpesticidesandareconsideredsafetoconsumeinconventional

form.CLEANFIFTEEN

Asparagus Avocados Cabbage Cantaloupe CauliflowerEggplant Grapefruit Kiwis Mangos OnionsPapayas Pineapples Sweet corn Sweet peas (frozen)Sweet potatoes

BeansandLegumesBeansandlegumesareoneofthemostperfectfoodsaround.Withjust1cup,youreceive16to28gramsofprotein,aswellasfiber,iron,Bvitamins,andminerals.Anotherperk?They’remoreaffordablethanmeat-basedproteins.It’srecommendedthatyoubuydrybeanswheneverpossible,ascanningreducesnutrients.Simplysoaktheminwaterovernightandcookthenextdayafterrinsingthoroughly.(Lentilsandpeanutsdonotneedtobesoaked.)Thiswillcutdownonthecookingtimeandhelpridthelegumesofphytates,acidsthatmakethemdifficulttodigest.Choosefromadzuki,black,cannellini,chickpeas,cranberrybeans,fava,greatnorthern,kidney,lentils,lima,mung,navy,peanuts,peas,pinto,andsplitpeas.

TheImportanceofFiberFiberhelpskeepusfullerlongerandtamescravings.Itallowsoursystemstostayregularbyfacilitatingproperelimination(i.e.,pushingwasteout).Allplantfoodscontainsolublefiber(whichdissolvesinwater)orinsolublefiber

(whichdoesnotdissolveinwater).Solublefiberswellswhenmixedwithwater,whichhelpskeepblood

glucoselevelsstablebyprovidingaslowandconstantstreamofglucoseinsteadofanimmediatereleaseofsugartoyourliver.Goodsourcesofsolublefiber

includefruits,veggies,andlegumes.Insolublefiberdoesnotbreakdownandoftenpassesthroughthebodyinitsoriginalform.Becauseitdoesn’tbreakdown,itcanhelpeaseconstipationandkeepour

systemsregularbypushingalongotherfoodsinthedigestivetract.Whilecertainfruitsandveggies

containinsolublefiber,wholegrainsareitsprimarysources.

Whenaimingtogetenoughfiberinthediet,eatawidevarietyoffruits,vegetables,wholegrains,nuts,andseeds—whichalsohappentobethehigh-qualitystaplefoodsofaMediterraneandiet!TheaverageAmericandoesnotconsumeenoughfiber,gettingonlyaround10to15gramsperday.Weshouldaimtoget25to35gramsperdayanddrinkplentyofwatertokeepourbodiesfunctioningoptimally.

SeafoodSeafoodcontainsahostofheart-healthynutrients.Whenoptingforfish,choosefromoiliervarieties,suchassalmon,trout,mackerel,herring,andsardines.Theoilier the fish, themoreheart-healthy fats it contains.Fish areoneof thebestsources of omega-3 fatty acids, which the body cannot produce on its own.Thesefatshelpthebrainfunctionandactasinflammationfightersinthebody.Besidestheseimportantfats,fishandseafoodareawonderfulsourceofprotein.Perounce,fishcontainsaround6gramsofprotein,whileredmeatandchickencontainaround7gramsperounceandporkcontainsaround6gramsperounce.Love seafood? Choose from high-quality sources, such as scallops, shrimp,mussels, and crab, which are high in vitamins and minerals and can be awonderfuladditiontoanymeal.Worriedaboutmercury?Doyourhomeworktosee where your fish is coming from and choose from the freshest, mostsustainableselectionsavailable.

Good sources include albacore tuna, clams, cod, crab, flounder, haddock,halibut, herring, lobsters,mussels, pollock, salmon, sardines, scallops, shrimp,snapper,squid,andtrout.

FatsFatsarecrucialtoproperbodilyfunctions.Theyprovideessentialfattyacidsthatcannot be manufactured in the body. Fats can also prevent inflammatoryresponsesinthebodyandlowerourriskforchronicdiseases.However,therearegoodfatsandbadfats,andweareoftenconfusedabouthowmuchweshouldgetand fromwhat sources.Choose from foods that are in theirmost natural stateand provide more than just fat. Most raw nuts and seeds, peanuts, avocados,olives, andof course, extra-virginoliveoil, are important dietary staples for agoodMediterranean diet.Make sure you purchase quality olive oil. In recentyears,scamshavesurfacedwheredistributorsarereplacingoliveoilwithcheapingredients. See olive oil on sale for a price that’s too good to be true? Itprobablyis!Purchasebrandsyoutrust.

TheSkinnyonFatWhendecidingwhatfatstoconsume,makesureyouunderstandwhat’s

considered“healthy”andwhatisn’t.Toputitsimply,monounsaturatedandpolyunsaturatedfatsaregood.Saturatedfatsandtransfatsarebad.Typically,wewanttoavoidfoodshighincholesterolaswell.Fattymeats,transfats,dairyproducts,andeggyolksareall

highincholesterolandshouldbeconsumedinmoderationoravoidedaltogether.Choosefromthehealthyfatslistwhenmakingsmartdietarychoices.HEALTHYFATSMonounsaturatedfats:oliveoil,nuts,seeds,andavocadosPolyunsaturatedfats(omega-3and-6):nuts,seeds,andfattyfishUNHEALTHYFATSSaturatedfats:redmeat,dairy,andbutterTransfats:processedfoodsandfoodscontaininghydrogenatedorpartiallyhydrogenatedoils

Herbs,Spices,andCondimentsHerbsandspicescantakeaboringdishandmakeitamazing,allwithoutaddingextrafatorsalt.Experimentwithflavorstoseewhatyourpalateenjoysanddon’tbeafraidtovaryitoften.ThereisawidevarietyofGreekfavorites,butbalsamicvinegar,basil,bayleaves,capers,cayenne,cilantro,cinnamon,garlic,oregano,paprika,parsley,peppers,rosemary,saffron,(high-quality)salt,sumac,turmeric,thyme,vinegar,andza’ataraddzestandsucculentflavortoamagnitudeofdishes.Thebestthingaboutherbsandspicesisthatthey’remedicinal.Theycontainantioxidants,cancurbinflammation,areantiviral,antifungal,andantimicrobial,caneasedigestivedisorders,increasecirculation,andcanevenalleviatenausea.Dietshighinherbsandspicescanactaspreventativesfromcommoncoldsandflusandhelpthebodyfunctionoptimally.

Poultry,RedMeat,andEggsPoultry,redmeat,andeggshavebeenstaplesoftheAmericandietforquitesometime.Theyaregoodsourcesofprotein,buttheamountsweeathavebecomeaproblemovertheyears.Fromfactoryfarmingtohormone-injectedandantibiotic-fedpoultryandmeat,these“staples”havecausedmoreharmthangoodinrecentyears.Whileeggscanbeagreatsourceofprotein,theyolksarehighincholesterolandshouldbelimitedtofourtimesperweek.Alwaysoptfororganic,humane-certifiedeggswheneverpossible.Inaddition,theamountofredmeatweeathasbeenlinkedtohigherratesofheartdisease.Fromthewayredmeatandpoultryiscookedtothetreatmentoffactory-farmedanimals,therearemanyreasonstocutbackonit.Notonlyaremeatandpoultrymoreexpensivethanplant-basedfoods,theyarehardertodigestandveryacidicinthebody.Tryandcutbackonmeatandpoultry,andchoosefromorganiclocaloptionsorgrass-fedwheneverpossible.TypicalmeatsinaMediterraneandietincludechicken,goat,lamb,pork,veal,andwildrabbit.Eggsarealsoastaple.

DairyDairy comes inmany forms:milk, cream, yogurt, and cheese.These productscome in nonfat, low-fat, or full-fat options. Whenever possible, choose theunaltered,full-fatversion.Whenfoodisnonfatorlow-fat,ithasbeenprocessed.Thefatisstrippedawayandsyntheticchemicals,additives,vitamins,andextrasugars are often put back in. Dairy can also be extremely acidic and hard todigest.Optingforsheep’sorgoat’scheeseormilk,whichiseasiertodigestthancow’smilk,canbeagreatalternativetotraditionaldairy.WhilecheeseisusedinmanydishesintheMediterraneandiet,it’sconsumedinmoderation.Becausewecan’t often get the same quality and freshness of cheese in the States as inGreece,alwayssearchforthehighestqualityofingredients(noVelveeta!).Optfor goat's cheese, sheep’s milk cheese (such as feta, Manchego, Manouri,Pecorino, and ricotta), blue cheese, brie, cheddar, cottage cheese, plainGreekyogurt,mozzarella,Parmigiano-Reggiano,andSwiss.

OtherWhile redwinehasmanyheart-healthbenefits, it’s still alcohol and ishigh insugar,sodrinkitinmoderation.Thesamegoesforsweets.Ifyoulovechocolate,optfordarkvarietiesforthemostantioxidants.Makesmartchoicesandindulgesparingly!

TheLifestyleAswementioned,LivingtheMediterraneanDietisn’tjustaboutfood.TopartakeintheMediterraneandietmeansthatyouarechoosingtoliveacertainlifestyle.You’renotjustmakingbetterfoodchoices—you’remakingbetterchoices,period.You’relaughingmore,enjoyinglifemore,slowingdown,workingsmarternotharder,beingmoreactive,andstayingintunewithwhoyoureallyareandwhatyoureallywant.That’swhatLivingtheMediterraneanDietis.Weliveinmoderntimesthataredifferent,timesthatmoveatlightning-fastspeed.Insteadofgoingwiththatflow,change thepace.Chewyour food.Makeconnections.Put thephoneawayandhaveaface-to-faceconversationinstead.

It’swhatlifeisandshouldalwaysbe—authentic.Paced.Present.

TheRealityInoursociety,therearethreemainproblemsleadingtounhealthylifestyles: Stress ToxicfoodSedentarylifestyleThesearenotnewphenomena,but

theyareextremelyrealandhavebeenshorteninglivesfordecades.Stresshasbecomepartofdailylife.From

intenseworkdemandsandataxinghomelifetomoneywoesandnotenough“timeintheday,”weoftenputouremphasisonwhatneedsto“getdone”ratherthanspendingtimewithourlovedonesandjustenjoyingitall—eventhechaos.

LivingTheMediterraneanLifestyleAntidoteAlittletweakingofyourhabitsandmind-setnotonlychangesyourhealth,itcancompletelychangeyourlife.Hereareafewtipsfordealingwithourmodernlifestyles:StressCOOKATLEASTTHREEMEALSPERWEEKWITHYOURFAMILY.Howoften do you eat on the run? In your car? At your desk? In front of thetelevision?Alone?Whatevermeal it is, put away all distractions and revel inmakingthemealtogether.Gettingkidsandspousesinvolvedisnotonlyagreatwaytoteachhowfuncookingcanbe,butitcanbeatraditionyoubegintolookforward to. Ifyou livealone, invite somefriendsoverandcook together.Playsomemusic,sharerecipes,andenjoytheartofcreatingamealtoshare.

IF POSSIBLE, TAKE A MIDDAY NAP. There’s a reason companies likeGooglehavenappods.Peoplearemoreproductiveiftheirbodiescanacton24-hour cycles.Think about babies.They are the epitome of living on a 24-hourclock.Theysleepforseveralhours,areawakeforafew,sleepforseveralhours,areawakeforafew,andaroundandarounditgoes.Somewherealongtheline,wetrainedourselvestostayawakeallday,everyday,for16hoursatatime.Buta shortmidday nap can repair the body and reset the internal clock so you’remoreproductiveintheafternoon.

MOVEATADIFFERENTPACE. Justbecauseeveryonearoundyou isgoingfast,theirheadsburiedintheirphonesandcomputers,doesn’tmeanyouhaveto.Haveyoueverwatchedachildwalkdownthestreetorplayontheplayground?Everythingisexcitingornew:abug,aleaf,astick.Theywillsquealindelightandpickuprandomobjects.Theyarepresent.WeareoftenjustconcernedwithgettingfrompointAtopointBinatimelymanner.Buttrythis:Don’trush.Bepatient.Bemindful.Slowdown.

WORKONYOURRELATIONSHIPS.It’samazinghowmanyofuslivewith

someonewe can’t seem to “talk” to.We get defensive or distant or just stopgivinghim/herthebenefitofthedoubt.Stopworryingandcomplainingtoyourfriends and talk to your partner about what’s bothering you (and vice versa).Haveaweeklycheck-in to seewhatyoucandobetter,howyousucceededorfailedatcommunicating,andwhatneedsareorarenotbeingmet.

TRYYOGA.Maybeyoga isn’tyour thing;maybeyou love it.Regardless,wecanalltakecuesfromit.Theactofdeepbreathingalonecalmsthenervesandgets the oxygen flowing, which means less stress for you. If you are moreathletic, look for power flow classes. Want to sweat? Try Bikram. There’ssomething for everyonewith thispractice.Evenmeditating canworkwondersforthepsyche.

ENJOYLIFE.Howcanyouenjoylifewhenit’sbeatingyoudown?Figureoutwhatmakesyoutrulyhappyandthendoit.Don’tbeinspiredtotrysomething;don’tsay“someday.”Dosomethingtodaythatyouenjoy.

STAYPOSITIVE.Yeah,yeah.Wehear it all the time:Thinkpositive!Butweare a nation of critical thinkers. We overanalyze, worry, and tend to take anegativeapproach tocertain things.For today, try tobepositive.Whetheryouare stuck in traffic or yourmorning is just going south, have compassion foranyoneandeveryoneyoucomeacross,includingyourself.Whenyouarefacedwithastressfulsituation,choosethecalmeroption.Justtryitandseehowstressdisappearsfromyourlife.

SOCIALIZE.StopconnectingwithfriendsonFacebook,Twitter,orthroughtextmessages.Makeactualplansandgoout.Keepyourphonesinyourbagsorleavethemathome.Again,bepresent.Thoughwearemore“connected” thanever,wehavealsobecome lonelierandmore isolated.Enjoy thepeople inyour lifewheneveryoucan.

ToxicFoodSTOPEATINGPROCESSEDFOODS.Gotoyourpantryorcupboards.Seeanyboxesorpackages?Whataboutintherefrigerator—anypackageditemsinthere?Thoseareprobablyprocessedfoods.Eatingfoodthatcomesfromthegroundorinitsmostnaturalstateisthewayweweremeanttoeat.Period.Sticktotheperimeterofthestoreandbuyfoodsthathavenoingredientlist.Can’tgiveupthebreadorcereal?Searchforitemswiththeleastnumberofingredients(allofwhichyoucanpronounce)andnoaddedsugaror

salt.Wheneverpossible,purchaseyournuts,seeds,andgrainsfrombulkbinsandnotpackagesorcans.BUYORGANIC.Whyorganic?Organic foodmeans that everything from thesoiltotheproducehasn’tbeentreatedwithpesticides.Ingestedpesticideshaveproventobeincrediblyunhealthy(iftheycankillpests,whatdoyouthinktheycandotoyou?)andcanevencompromisethenutritionofafruitorvegetable.Butmaybeyoucan’taffordorganicfood.See“TheDirtyDozenandtheCleanFifteen”(page12)fortipsonwhichfoodsarethemostimportanttobuyorganic,andwhatyoucangetawaywitheatingconventionallygrown.

BUY LOCAL. Another great option is to check out local farmers’ markets.When you buy local, you’re eating food that’s grown closer to home, whichmeanslesstraveling,storing,andsittingonashelf,andmorenutritionforyou.Askfarmersabouttheirpractices.Someonlyspraytheirproduceonceortwiceper year, or not at all.Many are even organic but can’t afford the “certified”organiclabel.

EATFOOD,NOTCALORIES.Ourbodies cravenutrition,not calories. Ifwefilluponchips, cookies,or candy,ourbodieswill signal theyare stillhungrybecausetheyneedvitaminsandminerals.Tryandmakethebulkofyourmealscomefromactualfoodfromwholesources.

MAKEHEALTHYSWAPS. If youhave corn oil or canola oil in your house,swapitwithextra-virginoliveoil.Ifyouhavewhiterice,swapwithquinoaorbrownrice.Ifyouhaveregularpasta,tryawholewheatvarietyinstead(ormakeyourown—seeourrecipeforFreshPastaDoughonpage119).Milkchocolate?Try dark. Canned fruit?Make a smoothie from fresh or frozen fruit. Tons ofstore-bought condiments? Try fresh herbs or spices instead. Small, effectivechangeswillnotonlyalteryourpalate, they’ll shrinkyourwaistlineandboostinternalhealth.

GardeningandGrowingYoucanalwaysfindspaceforagarden,whetherit’satanearbyfamily

member’shome,onthefireescape,oronthekitchenwindowsill.Itmakesitsogratifying,affordable,and

easytoenjoyfreshvegetablesandfruityearround.Herearesometipsonwhattoplantinyourgardenifyou’relookingtogetitstarted.Vegetablesandfruitsfallintothecategoriesofwarmandcoolseasons,

dependinguponwhatkindoftemperaturestheyneedforgrowth.

WARMSEASONCROPSCantaloupe Celery Cucumber Eggplant Pumpkin

SnapPea SweetPotato Tomato Watermelon ZucchiniCOOLSEASONCROPSArugula Asparagus Beets Broccoli Brussels sprouts

Cabbage Carrots Cauliflower Chard Kale LettuceOnion SpinachIfyoudon’thaveagreen thumbor lackoutdoor

space,thinkaboutinvestinginasmallherbgarden.Theyarecheap,easytomaintain, and can add a plethora of flavors to your favorite dishes.Growingbasil,cilantro,parsley,dill,andoreganoissimpleandyoucandoitrightinyourkitchen.

SedentaryLifestyleFINDANACTIVITYYOULOVE.Chancesare,there’ssomethingyoulovetodo.Maybeyoujumpedonatrampolineeverysingledaywhenyouwereakid.(Adultgymnasticsclass.)Maybeyoulovedtheplayground.(Obstaclecourseraces.)Maybeyouwerealwaysinskatesordancingorlovedhelpingyourparentswiththeyardwork.Maybehikingclearsyourheadormaybeyou’vealwaysbeenintorunning.Incorporatetheactivitiesyouloveintoyourregularroutine—whetherthisisthreetimesaweekorseven,everybitcounts.MAKEEXERCISEAPRIORITY.Whateveryouenjoydoing,makeitapriority(evenifthismeansjusttakinganicewalkafterdinner).Findpeopleyouadmirein sports or activities you love and surround yourself with like-mindedindividuals who are pursuing the same goals. Make physical activity just as

importantasgoingtoworkorpayingbillsorspendingtimewithyourchildrenorsocializing.Ourbodieswillnot thriveifwedonotmove.Period.Anactivebodystaysactive.Asedentarybodywillperish.

SETYOURTIMER.Ifyouhaveanormaldeskjob,youmightfeellikeallyoudoissit,hunchedinfrontofyourcomputer.Setthathandytimeronyourphoneeveryhour,andgetupforafewminutes.Dosquats,push-ups,takeawalk,goupanddownstairs,stretch.Justdosomethingtogetthebloodflowing.Dothiseveryday.

FIGUREOUTWHATMOTIVATESYOU.Doyouenjoyexercisingalone?Isityourtimetothink?Doyouwantabuddytotrainwith?Areyoucompetitive?Doyouneedagroup tokeepyouaccountable?Doyouwant to race for a cause?Figureoutwhatworksforyou(notagainstyou),andthenset thestagesoyouwillbesuccessful.Ifyouknowyoucan’tgetupandexercisebeforework,takeyour lunchhourandhit thegym. Ifnightsarehard, setoutyourgymclothes,iPod, water, and a preworkout snack the night before so youwon’t have anyexcusesnottogowhenyougetupinthemorning.Setyourselfupforsuccess.

EVERYTIMEYOUHAVEANOPTION,TAKETHEACTIVEAPPROACH.If you’re ever facedwith twooptions—one sedentary andone active—chooseactive. Escalator or stairs? Take the stairs. Parking close or far? Park far.Walkingtoanearbyrestaurantordriving?Walk.Thesesmall,dailychoicescanliterallychangethetrajectoryofyourhealth.

Rememberthathealthiscumulative.It’snotcreatedfromonesingledayoroneevent.It’stherepetitivenatureofourunhealthyorhealthyhabitsthatwillmakeallthedifferenceforthetypeoflifewelead.

AFinalWordWheneveryouembarkonanewwayoflifeorwayofeating,remembertotakeitonecomponentatatime.Perhapsyoustartwithhavingdinnerwithyourfamilyonceaweek,oryoubecomemoreactive.Oryoumakeahealthydietaryswaportryone

recipeaweekfromthisbook.Rememberthatgradualchangescanbemoreeffectiveandsustainablethantryingtochangeeverythingatonce.Thisisn’tadiet.LivingtheMediterraneanDietisawayoflife.As you can see, there are innumerable benefits to partaking in Living theMediterranean Diet. To put it simply? You can lose weight, erase stress,improveyour endurance, and strengthenyour confidence (andmood)with thetipsandrecipesinthisbook.Whatareyouwaitingfor?Makesmartdecisions.Enjoyyourfood.Enjoyyourlife.

—ReaFrey

SPRING

“Isthespringcoming?”hesaid,“Whatisitlike?”“Itisthesunshiningontherainandtherainfallingonthe

sunshine...”—FrancesHodgsonBurnett,TheSecretGarden

The arrival of spring in the Mediterranean (and in our home) is a time forcelebration, a time for rebirth and renewal. Paving theway for the seasons tocome, spring offers us ever-abounding gifts of freshness: light, leafy greens,fragrantherbs,broccoli,asparagus,sweetpeas,andmore.Fortheserecipes,wetakeourveryfavoritefoodsandalterthemabittotakefulladvantageofspring’sselection.Wegive themnewtwists, likepestomadewithsunflowerseedsandgazpachomadewithwatermelon.When theweather iswarm,we love tocookwithacertainlightness,withlesstimespentoverahotstoveindoorsandmoretimespentintheopenairwithanoutdoorgrill.Wearrangeourflowers,pourourwine,anddinealfrescoinanaturalandrelaxedatmosphere.

WatermelonGazpachoGazpachoisacoldsoupmadefromrawfruitsandvegetablesthatcanbesmoothorchunky,elegantorcasual.Itisgenerallymadewithtomatoesastheprominentflavor;thisrecipe,however,honorsanotherbeautifulvinelikefloweringplant—thewatermelon.Gazpachoisaperfectstarterforanoutdoorlunchordinner.

Serves4to65cupsroughlychoppedwatermelon,plus1cupchopped,plus6small

trianglesforgarnish2mediumhothousecucumbers,roughlychopped,

plus1/2cupfinelychoppedforgarnish1cupwholebabyheirloomtomatoes2celerystalks,roughlychopped,plus1/2cupfinelychoppedforgarnish7mintleaves2tablespoonsmincedfreshginger1jalapeño,seededjuiceof1limeapinchofcayennepepper1/2cupchoppedredonion1tablespoonmincedfreshrosemary,plusseveralsprigs,forgarnish2tablespoonsmincedfreshparsleyseasaltblackpepper

HOWWECREATE

Placethe5cupswatermelon,2cucumbers,tomatoes,celery,mint,ginger,andjalapeñoinafoodprocessorandpulseuntilsmooth.Pulseinthelimejuice,cayennepepper,andseasaltandblackpeppertotaste.Transferthemixturetotherefrigeratortochillforacoolersoup.Or,transferintoservingbowlsandgarnishevenlywithchoppedwatermelon,cucumbers,celery,redonion,rosemary,andparsley.Forthefinaltouch,placeashortpartialsprigofrosemaryontopandawatermelontriangle,slicedinthecenter,tofitoverthesideofeachbowl.

“Whenonehastastedwatermelon,heknowswhattheangelseat.”—MarkTwain

Asparagus,Prosciutto,andMushroomPizzaThere’sarestaurantwegotoinNewportBeachcalledCanaletto,andtheyhaveoutrageously tasty pizza.Our favorite pizza is divided into three sections: onefor asparagus, one for prosciutto, and one formushrooms. At first, asparagusseemed like an unlikely pizza topping to us, but after the first bite, we weresmitten. If you’d like a healthier pizza, leave the prosciutto out and replace itwithsomethingelse,likeolives,bellpeppers,orartichokehearts.

Makes2(10-inch)pizzas(Serves4)

FORTHESAUCE

2tablespoonsoliveoil2garliccloves,minced2tablespoonsdryredwine2tablespoonschoppedfreshbasil2tablespoonmincedfreshoregano1teaspoonseasalt1/2teaspoonblackpepper1(28-ounce)cancrushedSanMarzanotomatoes

FORTHEPIZZA

1FreshPizzaDough(page122)16ounces(1pound)wholemilkmozzarella,in1/2-inchthickslices2cupsslicedcreminimushrooms10asparagusspears,thickbottomstrimmed6slicesprosciutto(optional)

HOWWECREATE

Makethesauce.Warmtheoliveoilinamediumsaucepanovermedium-lowheat.Addthegarlicandredwine,andletsimmer.Oncetheybegintocook,addthebasil,oregano,seasalt,andblackpepper.Allowtosimmeragainforabout4minutes.Addthetomatoesandstir.Letsimmeronlowforatleast30minutes,stirringoccasionally,untilsauceissmooth.Iftomatochunksstillremain,useafoodprocessororimmersionblendertosmooth.Coverwithalidandsetaside.

Preheattheovento500°F.

Preparethepizzadoughaccordingtotherecipe.Topthedoughwithhalfthepizzasauce.Arrangehalfthemozzarellaslices,halfthemushrooms,halftheasparagusspears,andhalftheprosciutto(ifusing)howeveryouplease.Weliketodothreesections,likeCanalettodoes,becauseitmakesusfeellikewe’rehavingthreedifferentpizzas.Bakeintheovenfor8to10minutes,untilcrustisgolden.

Repeatforthesecondpizza.

WELLNESSNOTE:Forsomethingdifferent,tryeatingtheasparagusrawwhileyoucreateyourpizza(somethingwediscoverednotlongago,butweloveit).Asparagusisbestandmostflavorfulinthespring,soforfreshnessandflavor,makesuretoselectstraight,smoothstalkswithtightlyclosedtips.

BlackPepperedLambChopswithMint-YogurtSauce

During special springtime occasions, lamb finds its way to our table as abeautifulandsavorycenterpiece.Inthisrecipe,thesweetandpepperyaromaofmintcutsthroughtheheavinessofthemeatandgivesthedishacertainlightnessinflavor.

Serves4

FORTHESAUCE

1cupplainwholemilkGreekyogurtjuiceof1limegratedzestof1lemon2garliccloves,chopped1/3cupchoppedfreshmintleaves2tablespoonsmincedfreshchives1/2teaspoongroundcuminseasaltblackpepper

FORTHELAMBCHOPS

6lambchops(about1-1/2pounds),3/4-inchthick6garliccloves,chopped3tablespoonschoppedfreshrosemary1teaspoonchoppedfreshsage1/4cupextra-virginoliveoil1teaspoonbalsamicvinegarseasaltblackpepper

HOWWECREATE

Placeallthesauceingredientsinasmallbowlandmixwell.Addseasaltandblackpeppertotaste.Refrigeratewhileyoupreparethelambchops(andupto2days).

Rubseasaltandblackpepperontoeachlambchopandsetasideinalargebowltomarinateatroomtemperaturefor30minutesto1hour.Mixthegarlic,rosemary,sage,oliveoil,andbalsamicvinegarinasmallbowlandpourevenlyoverthelambchops.

ONTHEGRILL:Onmedium-highheat,grillforabout4minutesoneachsidewhileslowlypouringanyleftovermarinadeontopofthechops.Removefromtheheatandallowthemeattocoolfor7minutesbeforeservingwiththemintsauce.

INTHEOVEN:Preheattheovento400°F.Placethelambchopsinalargeovenproofskilletandsearonmedium-highheatforabout3minutesoneachside.Placetheskilletwiththesearedlambchopsintheovenandroastforabout10minutes.Removeandletcoolslightlybeforeservingwiththemintsauce.

FarfallePastawithArugula,Tomatoes,andSunflowerSeedPesto

Pesto issosimpleandsoversatile. Itcanbeusedonpasta,sandwiches,pizza,bakedchicken,crostini,andthelistgoeson.Withthepriceofpinenutsalwaysalittle shocking, we developed this recipe with another beloved (and moreaffordable)optionwithasimilarmildandnuttytaste:sunflowerseeds.Thefreshpastacombinesourfavoritesummerflavors—tomatoes,basil,andarugula.

Serves4

FORTHEPESTO

2cupsfreshbasil3garliccloves1tablespoonrawhoney1/4cuprawshelledsunflowerseeds3/4cupextra-virginoliveoil1tablespoonfreshlemonjuice(about1/2smalllemon)1/2cupgratedPecorinoRomanocheeseseasaltblackpepper

FORTHEPASTA

1poundFarfalleFreshPastaDough(page119)3cupspackedarugula2cupshalvedcherrytomatoes2tablespoonsextra-virginoliveoil1/4cupshavedPecorinoRomanocheese

HOWWECREATE

Tomakethepesto,tossthebasil,garlic,honey,andsunflowerseedsintoafoodprocessorandprocessuntilblended,thenslowlyincorporatetheoliveoilandlemonjuiceandpulseinthecheese.Seasonwithseasaltandblackpeppertotaste.Thinthepestowithwater,1teaspoonatatime,ifitistoothick.Usethepestoimmediatelyorplaceitinabowlwithadrizzleofoliveoilontopforstoring.Coverandrefrigerateforupto4days.

Preparethenoodlesandcookaccordingtotherecipe.

Tomakethepasta,addthefreshfarfallenoodlesandpestotoalargepotoverlowheat.Stiruntilthenoodlesareevenlycoated.Movethemixturetoalargebowlandaddarugula,tomatoesanddrizzledoliveoilontop.Stirtowiltthearugulainthewarmpasta,ifdesired,andgarnishwithshavedPecorinoRomano.

MediterraneanChickenStir-FryStir-fryingisawonderfullyquickcookingmethodthatsealsintheflavorsofthefoods while also preserving their various colors and textures. It’s a popularcooking technique for thoseeveningswhenwe findour fridgeandour energydepletingrapidly.Thisisasimpledishthatcombineseverythingyouneedinoneskillet. It’s hearty, clean, andmakes great cold leftovers.Wemake a point tokeepchickenandanassortmentofvegetablesalwaysonhand,sowecanwhipthisupwheneverweplease.Thisdishisveryversatileandcanbeservedoverabedofbrownrice,withsautéedrapini,ormixedwithgarbanzobeans.

Serves43tablespoonsextra-virginoliveoil4garliccloves,minced1mediumsweet

yellowonion,roughlychopped1tablespoonchoppedfreshoregano2tablespoonschoppedfreshbasil2tablespoonschoppedfreshparsley1poundboneless,skinlesschickenbreasts(3or4breasts),cubed1tablespoonwhitewinevinegar1largetomato,chopped1cupslicedmushrooms1largeredbellpepper,chopped1largegreenbellpepper,chopped2cupsfreshsweetpeas1teaspoonredpepperflakesseasaltblackpepper

HOWWECREATE

Heattheoliveoilinalargeskilletovermediumheat.Addthegarlic,onion,oregano,basil,parsley,andchicken,andcook,stirring,for4to5minutes,oruntilthechickenislightlybrowned.Addthewhitewinevinegarandtomato,thenthemushrooms,bellpeppers,andpeas,andsautéforanadditional4to5minutes,stirringfrequently.Coverandletsimmeronmedium-lowforabout7minutes,untilvegetablesaretender.Addtheredpepperflakesandseasonwithseasaltandblackpeppertotaste.

BroccoliPecanRavioliTogetawayfromthechaosofdailylife,weoftenvisitNick’smomandstepdadattheirtranquilhomeintheSantaRosaMountainsofSouthernCalifornia.Oneevening,wewerepreparingfordinnerandthetrekdownthewindingmountainroadsintotownjusttogotothegrocerystoredidn’tsoundtooappealing,sowescavenged the fridge, pantry, andgarden in an effort to get creative.Whatweendedupwithwasthissavoryravioli,whichnowfindsitselfatthetopofthelistasoneofourfavorites.

Serves41/2cupextra-virginoliveoil,divided4garliccloves,minced4wholegreen

onions,minced2carrots,minced3celerystalks,minced3/4cupmincedrawpecans,divided3cupsmincedbroccoli2tablespoonsfreshmincedrosemary,divided1poundRavioliFreshPastaDough(page119)2tablespoonsfreshlemonjuice(about1smalllemon)1/4cupshavedParmigiano-Reggianocheeseseasaltblackpepper

HOWWECREATE

Warm1/4cupoftheoliveoilinamediumskilletovermediumheat.Addthegarlic,greenonions,carrots,celery,and1/2cupofthepecans.Stirandsautéforabout3minutes.Addthebroccoli,1tablespoonrosemary,andseasaltandblackpeppertotaste.Cookforabout10minutes,stirringfrequently.

Followingtheraviolirecipeonpage119,usethemixtureasfilling.

Straintheravioliintoalargeservingbowlandmixintheremainingoliveoil,lemonjuice,pecans,rosemary,andParmigiano-Reggiano,andseasonwithadditionalblackpeppertotaste.

TunaSteakswithCaper,Olive,andSun-DriedTomatoRelish

You can substitute salmon, swordfish, or halibut for the tuna in this recipe tothrowtogetherasimplebutsophisticatedmealthatwillsoonbecomeastapleinyourkitchen(asitdidinours).Thiscaneitherbemadeonthegrillorroastedinthe oven, depending on your preference. The relish can be made a few daysaheadoftime,ifneedbe,andcanalsobeusedasabruschettaappetizerontopofgrilledbread.

Serves41/2cupextra-virginoliveoil,divided1/2cupfinelychoppedsun-dried

tomatoes1/4cupfinelychoppedkalamataolives2tablespoonsfreshlemonjuice(about1smalllemon)2tablespoonswholecapers,rinsed2tablespoonsmincedfreshparsley2teaspoonsmincedfreshsage4(4-to6-ounce)tunasteaksseasaltblackpepperfreshherbs,forgarnish

HOWWECREATE

Inamediumbowl,combine1/4cupoftheoliveoilandalloftheingredientsexceptforthetuna,salt,andsagetocreatetherelish.Seasonwithblackpeppertotaste.

ONTHEGRILL:Heatagrilltomedium-high.Coatbothsidesofthetunawiththe1/4cupremainingoliveoilandseasonwithseasalt.Grillthetunasteaksononesideuntiltheyhavegoodgrillmarks,about2to4minutes.Flipthesteaksandgrillanother2to4minutes,oruntilthefishflakeswhentestedwithaforkbutisstillpinkinthecenter.Removefromtheheat.

INTHEOVEN:Preheattheovento450°F.

Placethetunasteaksonabakingsheetinasinglelayer.Brushbothsidesofthetunawiththe1/4cupremainingoliveoilandseasonwithseasalt.Bakefor10to12minutes,oruntilthefishflakeswhentestedwithaforkbutisstillpinkinthecenter.Removefromoven.

Toserve,topthetunawiththerelishandgarnishwithfreshherbs,ifyoudesire.Serveimmediately.

CaesarSaladwithMesquiteGrilledChickenandHomemadeDressing

Ifwepaycloseenoughattentiontowhatweare tastingandseeing, thesimpleandsubtlecolorsandflavorsofafresh,completelyhomemadeCaesarsaladcanbe extraordinary. Here, we use Greek yogurt to replace the egg yolks in thedressingandwholewheatbreadforthecroutons.It’sdivine.

Serves4

FORTHECHICKEN

1poundboneless,skinlesschickenbreasts(3or4breasts)2tablespoonslemonjuice(about1smalllemon)3tablespoonsextra-virginoliveoil2tablespoonsrawhoney1tablespoonmincedfreshparsley1/4teaspooncayennepepperseasaltblackpepper

FORTHEDRESSING

1/3cupplainwholemilkGreekyogurt2anchovyfillets,mashed1garlicclove,minced2tablespoonsfreshlemonjuice(about1smalllemon)2teaspoonswhole-grainDijonmustard2tablespoonsextra-virginoliveoil2tablespoonsfreshlygratedParmigiano-Reggianocheese1tablespoonchoppedfreshchivesseasaltblackpepper

FORTHECROUTONS

2cupstornwholewheatbread3tablespoonsextra-virginoliveoilseasaltblackpepperFORTHESALAD

2headsromainelettuce,outerleavesremovedParmigiano-Reggianocheese,forgarnish

HOWWECREATE

Marinatethechickenbycombiningalltheingredients,includingthechicken,inalargebowl.Coverthebowlandletsitinrefrigeratorforatleast20minutes.

Makethedressing.Inasmallbowl,whisktogetheralloftheingredients.Placeintherefrigeratoruntilreadytoservethesalad.

Tomakethecroutons,preheattheovento375°F.

Tossthebreadwiththeoliveoilonabakingsheetandseasonwithseasaltandblackpepper.Bake,tossingoccasionally,for10to15minutes,oruntilgolden.Letcool.

Meanwhile,removethechickenfromtherefrigeratorandgrillover100percentlumpmesquitecharcoalovermediumheatforabout7minutesperside,oruntilthechickeniscookedthrough.

Inalargebowl,placethecroutonsontopofthewholeromaineleaves,gentlytosswithenoughdressingtocoverthelettuce.Dividethemixtureevenlyamongfourplates.

Cutthechickenbreastsintostripstoplaceontopofeachplate.GarnisheachservingwiththinlyshavedpiecesofParmigiano-Reggiano.

RoastedVeggieTowerHow can it be that the simple act of stacking vibrantly colored roastedvegetablesonaskewercanrapidlytransformeventhemosttimidofcooksintothemostgourmetofchefs?Wedrizzleourveggie towerswithmarinara sauce(seerecipeonpage73)andasprinkleofParmigiano-Reggiano.

Serves44mediumportobellomushrooms,stemsremoved1mediumeggplant,thickly

sliced2mediumredbellpeppers,thicklysliced1smallredonion,slicedintothickrounds2mediumzucchini,thicklysliced1/4cupextra-virginoliveoil1/4cupdrywhitewine2garliccloves,minced1tablespoonlemonjuice(about1/2smalllemon)1tablespoonmincedfreshrosemary,plusmoreforgarnish1tablespoonmincedfreshparsley,plusmoreforgarnishseasaltblackpepper

HOWWECREATE

Inalargebowl,combinealloftheingredients.Coverandletmarinatefor30minutesintherefrigerator.

Whiletheveggiesaremarinating,placefour8-inchskewersinwarmwaterandsoakfor20minutes.

Preheattheovento425°F.

Removetheveggiesfromtherefrigeratorandstacktheingredientsonthewoodenskewersinthefollowingorder:mushroom,eggplant,redpepper,redonion,eggplant,andzucchini.

Bakefor20minutesandgarnishwithmorerosemaryandparsley,ifdesired.

WELLNESSNOTE:Didyouknowthatyoucaneatzucchiniblossoms?Zucchinigrowsfromagoldenblossomthatbloomsunderneaththeleaves.Theseblooms(likethebloomsofpumpkins)canbeeateninavarietyofways,includingstuffedandinsalads.Youmaynotbeabletofindzucchiniblossomsatthegrocerystore,sotryastrolltoyourlocalfarmers’marketduringlatespring

andthroughoutthesummer.Orgrowthemyourself—it’saneasyadditiontoyourgardenthatwillhaveyoumakingallthingszucchini.

Balsamic-MarinatedPortobelloMushroomsPortobellomushroomsaresimplycreminimushroomsthathavebeenallowedtomature, with a dense, meaty texture and intense earthy flavor. Look forportobellomushroomsthatareplump,firm,andbrownincolor,andstrayfrommushrooms that are slimy, wrinkled, or have spots. These are a great meatreplacement on a whole wheat bun and pair well with an evening salad (likeCaesarSaladwithMesquiteGrilledChickenandHomemadeDressingonpage33,astheflavorscombinetoformauniquelyheartymeal).

Serves44largeportobellomushrooms,stemsremoved4garliccloves,minced3

tablespoonschoppedfreshchives1/3cupbalsamicvinegar1/4cupextra-virginoliveoilseasaltblackpepper

HOWWECREATE

Cleanthemushroomswithadampcloth.Mixalloftheingredientstogetherinalargebowlandmarinatemushroomsforatleast25minutes.

ONTHEGRILL:Preheatthegrilltomedium-highheat.Placethemarinatedmushroomsonthegrilltop-sidedown.Drizzlehalfoftheremainingmarinadeovermushroomsandgrillforabout4minutesononeside,oruntilgrillmarksarevisible.Repeatontheotherside.

INTHEOVEN:Preheattheovento400°F.Placethemarinatedmushroomstop-sidedowninanovensafebakingdish.Pourtheremainingmarinadeoverthemushroomsandroastfor10minutes.Turnandroastuntilthemushroomsarebrownedandtender,about15minutes.

MediterraneanRiceSaladThisisarefreshingsaladwithincredibleflavors.Weuseanyleftoverswemayhaveandservethemalongsidegrilledchickenforlunchthefollowingday.

Serves41/2cupextra-virginoliveoil,divided1cuplong-grainbrownrice2cups

water1/4cupfreshlemonjuice(about2smalllemons)1garlicclove,minced1teaspoonmincedfreshrosemary1teaspoonmincedfreshmint3Belgianendives,chopped1mediumredbellpepper,chopped1mediumhothousecucumber,chopped1/2cupchoppedwholegreenonion1/2cupchoppedkalamataolives1/4teaspoonredpepperflakes3/4cupcrumbledfetacheeseseasaltblackpepper

HOWWECREATE

Inamediumsaucepanoverlowheat,add1/4cupoftheoliveoil,therice,andapinchofseasalt,andstirtocoattherice.Addthewaterandletsimmeruntilthewaterisabsorbed,stirringoccasionally.Pourthericeintoalargebowltoletitcool.

Inaseparatelargebowl,mixtogetherthelemonjuice,garlic,rosemary,mint,endives,bellpepper,cucumber,greenonion,olives,redpepperflakes,andtheremaining1/4cupoliveoil.Addthericetothemixtureandtosstocombine.Gentlymixinthefetacheese.Tasteandaddseasaltandblackpepper,ifneeded.

SwissChardChardonnaySautéWe planted Swiss chard in our garden from seed and, like proud parents, wehavelovedwatchingitunfoldandgrowintoanarrayofcolorsandsizes.Wecallitthefiletmignonoftheleafygreens,asitliterallymeltsinyourmouth.

Serves41largebunchSwisschard1/4cupextra-virginoliveoil1mediumsweet

yellowonion,roughlychopped5garliccloves,sliced1/4cupchardonnayseasaltblackpepper

HOWWECREATE

Trim1to2inchesoffthestemsofthechardanddiscard.Warmtheoliveoilinalargeskilletovermediumheat,addtheonionandgarlic,andletcookfor3minutes.Addthechard,chardonnay,andatouchofseasaltandblackpepper.Covertheskilletwithalidandletcookforabout3minutes.Removethelidandstirfrequentlyuntilthechardstemsaretender,about7moreminutes.

Lemon-ThymeSorbetinLemonCupsWith a fresh hint of thyme, this very-lemon sorbet will spring you into theseasonofcitrusandblossomsandshedanyshadeofwinterbluesyoumayhaveacquiredinthepreviousmonths.

Serves41cuprawhoney,plus1tablespoonfordrizzlingontop(optional)1cupwater1-1/2cupsfreshlysqueezedlemonjuice(fromabout12smalllemons,with4

lemonhalvesreservedtouseascups)1largebunchfreshthyme,tiedwithakitchenstring,plusafewsprigsfor

garnish

HOWWECREATECombinethehoney,water,andlemonjuiceinalargesaucepanovermediumheatandstiruntilthehoneyisdissolved.Removefromtheheat,addthethyme,andallowtheflavorstoinfuseforabout3hoursinthesaucepanwiththelidon.

Pourthelemonmixtureintoyouricecreammakerandfreezeaccordingtothemanufacturer’sinstructions.

Whilethesorbetischurning,cutasmallcircularsliceoffthebottomsofthereservedlemonhalvessoastomakethemstandup,thenuseasmallspoontohollowouttheinsides.Transferthesorbetintothelemoncups.Garnisheachwithasprigofthymeandadrizzleofhoney,ifdesired.Serveimmediatelyorstoreinthefreezerforlaterenjoyment.

WELLNESSNOTE:LemonsarerichinVitaminC.Wesqueezefreshlemonintoourwater,ontooursalads,andintooursorbetwhenevertheopportunitypresentsitself.

“Letfoodbeyourmedicineandmedicinebeyourfood.”—Hippocrates

GrapefruitMintProseccoProseccoisanItaliansparkingwhitewinethatisgenerallydryorextra-dry.Wefind it to be a tastier and less expensive alternative to champagne (especiallywhencombinedwithfreshgrapefruitjuiceandgrapefruitmintfromourgarden).Ifyou’renew toproscecco, try theCupcakebrand, found inmostmarkets forabout$10abottle.AslightlypricierbottleofLaMarca,whichinandofitselfhas the tantalizing grapefruit-filled tones of spring, is our go-to splurge. Werecommend serving this drink with a late afternoon meal outdoors in thesunshine.Cheers!

Serves61(750-milliliter)bottleprosecco,chilled3/4cupfreshgrapefruitjuice(about

1largegrapefruit)12freshgrapefruitmintleaves(oranyvarietyoffreshmint)

HOWWECREATE

Fillchampagneflutesthree-quartersfullwithproseccoandtopwithfreshgrapefruitjuice.Garnisheachflutewith2mintleaves.

WELLNESSNOTE:Althoughit’softentemptingtogofortheeaseofstore-boughtgrapefruitjuice,westronglyencouragesqueezingyourown.Fresh-squeezedgrapefruitjuiceisgoodforthemetabolismandisfullofvitaminC,vitaminA,andpotassium.Plus,ittasteswonderfulwhenpairedwithbubbles.

SUMMER

“Andsowiththesunshineandthegreatburstsofleavesgrowingonthetrees,justasthingsgrowinfastmovies,Ihadthatfamiliarconvictionthatlifewasbeginningoveragainwiththesummer.”

—F.ScottFitzgerald,TheGreatGatsby

Summerisatimeforeatingfruitfreshoffthetreesinthebackyard,forcleansingourselvesinthesaltoftheseaandtheoceanbreeze,forfreshandnaturalflavorstobeenjoyedin thesunshinefollowedby theoccasional treat.Summermeansgrowthandgoodness,atimewhentomatoesandmelonareeatendailyandfreshfish flourish. Cucumbers, figs, kale, and eggplant make their way into ourrecipes and we enjoy eating outside in the late evening as the sun is setting,surroundedbygoodpeople,goodredwine,andgoodtunes.

CapreseBoatsNothing says summertime like caprese. We love the simplicity of grabbinghandfulsofbasilfromthegardenandpairingthemwiththefirstoftheseason’sripetomatoes.

Makes8boats(Serves4)8largefreshbasilleaves16cherrytomatoes,red,orange,andyellowmix8

smallmozzarellaballs1/4cupextra-virginoliveoil1/4cupbalsamicvinegarseasaltblackpepper

HOWWECREATE

Using8miniwoodenskewers,pierceoneendofeachofthebasilleavesandpushback,allowingroomtofitatomato,followedbyamozzarellaball,andanothertomatotocreateyourboat.Thenpiercetheotherendofthebasilleafthroughtheskewersothatthetomatoesandmozzarellaarebeingcradledbytheleaf.Drizzleevenlywitholiveoilandbalsamicvinegar,andseasonwithseasaltandblackpeppertotaste.

“Everythingcarriesmetoyou,asifeverythingthatexists,aromas,light,metals,werelittleboatsthatsailtowardthoseislesofyours

thatwaitforme.”—PabloNeruda

ChilledAvocado-CucumberSoupWelovecucumbersoupsomuch.Whatweloveespeciallyaboutthisoneistheimportancethefinaltouchesplayinthetasteandtheappearance:thehalfofanavocado, the sprinkle of turmeric, and the pinch of cayenne pepper addsomething special to thisdish.Although it’s light and refreshing, it’s fillingaswell—perfectforasummerlunch.Ifyoupreferlessavocado,feelfreetoreducetheamountto1ratherthan2wholeavocados.

Serves42mediumhothousecucumbers,halved,seeded,andchopped1-1/2cupsplain

wholemilkGreekyogurt2smallshallots,chopped1garlicclove,chopped1/4cuplooselypackedchoppedfreshparsley2tablespoonschoppedchives1/3cuplooselypackedfreshdillsprigs,plus1tablespoonforgarnish4freshmintleaves,chopped2tablespoonsfreshlemonjuice(about1smalllemon)1tablespoonwhitewinevinegar

FORTHEGARNISH

2avocados,halved4pinchesgroundturmeric4pinchescayennepepperseasaltblackpepper

HOWWECREATE

Combineallthesoupingredientsinablender.Blenduntilsmooth.Coverandrefrigerateforatleast4hours.Divideintofourbowls.

Topeachbowlwithhalfanavocado,apincheachofturmericandcayennepepper,andseasaltandblackpepper,totaste.

CucumberSaladwithCrumbledFetaandPineNuts

Thistraditionalsummersaladisgreatforaquickandhealthylunch.Feelfreetosubstituteblackbeansfor thegarbanzobeansandsunflowerseedsfor thepinenuts.

Serves42mediumhothousecucumbers,cubed3wholegreenonions,chopped1(15-

ounce)cangarbanzobeans,or1-1/2cupshome-cookedgarbanzobeans

1/2cupcrumbledfetacheese1/2cuppinenuts3tablespoonsfreshlemonjuice(about1-1/2smalllemons)2tablespoonschoppedfreshparsley1/4cupextra-virginoliveoilseasaltblackpepper

HOWWECREATE

Gentlymixalltheingredientstogetherinalargebowl,seasoningwithseasaltandblackpeppertotaste.Dividethesaladamongfoursmallbowls(ormasonjars).Feelfreetogarnishwithextraoliveoilandaddmoreseasaltandblackpeppertotaste,ifdesired.

GrilledProsciuttoeMeloneProsciuttomeanssomuchmoretousthansimplyapaper-thinsaltedandcuredham. It’s an Italian classic, delicate in texture and rich in taste, a treat thatsometimes finds itsway into our kitchen on special occasions or a seeminglyidlesummerafternoon.Tocutdownonthesaturatedfat,feelfreetousehalftheamountofprosciuttobydividingeachsliceinhalf.

Serves41/2mediumcantaloupe,slicedinto8wedges1/2mediumhoneydewmelon,

slicedinto8wedges16largebasilleaves(1permelonslice)16slicesprosciutto(1permelonslice)2tablespoonsextra-virginoliveoilblackpepperBalsamicReduction(optional,page81)

HOWWECREATE

Heatagrilltomedium-high.Place1basilleafoneachpieceofmelonandwrapwith1pieceofprosciutto.Skewersarenotnecessary,althoughyoucanstickthemthroughthemelonifyoufeelsoinclined.Drizzleeachslicewitholiveoil(makingsuretocoatbothsides),andtopthemwithasprinkleofblackpepper.Throwthemonthebarbecueandsearuntilyouseegrillmarks,3to4minutesperside.AddmoreblackpepperaswellasadrizzleoftheBalsamicReduction,ifdesired.

Ifyoudon’thaveagrill,servethewrappedmelonsraworcooktheminaskilletonhighheatandsearuntilgolden.

AvocadoandLimeShrimpCocktailGrowinguponanavocadofarm,itseemedtobeahouserulethatwetryeveryfooditemwithanavocadotoaccompanyit,atleastonce.OneofthefirsttimesNick came to the farm, I insisted thatmymommake her avocado and secretsauceshrimpcocktail.Shedidand,asIexpected,Nicklovedit.Wechangetherecipearoundabitwhenwemakeitourselves,usingfreshtomatoesinplaceofketchupandGreekyogurtinsteadofmayotogivethesauceafreshandhealthyspin.And of course, formymother’s approval,we never fail to add the avo.—Bay

Serves4

FORTHESHRIMP

16freshjumboshrimp,peeledanddeveined2tablespoonsfreshlimejuice(about1largelime)1garlicclove,minced1/4teaspooncayennepepperseasaltblackpepper

FORTHESAUCE

1tablespoonfreshlimejuice(about1/2largelime)2cupscherrytomatoes1/2cupplainwholemilkGreekyogurt1tablespoonwhole-grainmustard1teaspoonrawhoney3tablespoonschoppedfreshparsleyseasaltblackpepper

FORTHEGARNISH

2largeavocados(preferablyHass),cutintosmallcubes4limewedges2tablespoonschoppedfreshparsleyblackpepper

HOWWECREATE

Soakfour8-inchwoodenskewersinwarmwaterfor20minutes.

Topreparetheshrimp,inamediumbowl,combinetheshrimp,limejuice,garlic,andcayennepepper.Coverthebowl,allowingthemixturetomarinateintherefrigeratorfor30to45minutes,stirringoccasionally.

Whiletheshrimpismarinating,preparethesauce.Putallingredientsinafoodprocessorandblenduntilsmooth.Setaside.

Removetheshrimpfromthemarinadeandthreadontotheskewers(thereshouldbe4shrimpperskewer).Sprinklewithseasaltandblackpepper.

ONTHEGRILL:Heatagrilltomedium-highheat.Grilltheshrimpskewersononesideuntilyouseegrillmarks,1to3minutesdependingontheheatofyourbarbecue.Fliptheskewersovertorepeatontheotherside,andpourtheremainderofthemarinadeontotheshrimp.Grillfor1to3moreminutesonthesecondside.

INTHEOVEN:Preheattheovento400°F.

Placetheskewersonabakingsheetandbakefor4to6minutes,turningthemonce,untiltheshrimparepinkandtender.

Toserve,dividethecocktailsauceevenlyamongfourwineormartiniglassesandplace4shrimpineachglass.Garnishwithavocado,limewedges,freshparsley,andasprinkleofblackpepper.

WELLNESSNOTE:Alsoknownasthe“alligatorpear,”theavocadoishighinheart-healthymonounsaturatedfatandisasurprisinglygreatreplacementforbutteroroilinbakedgoods.Avocadosareknowntomakeyourskinglowandhairshine.Wetrytoeatoneeverydayoftheseason—it’sagreatsnack-on-the-gowithasprinkleofseasaltandblackpepper.

WildSalmononPecanWoodwithDill-YogurtSauce

Summermeanssalmon.Werecommendyoubuyfresh,wildsalmon.Itmightbealittlepricier,butit’sworththesplurge—it’sahealthierandtastierchoicethanfrozenorfarm-raisedsalmon.Solightupthegrill,enjoytheoutdoors,andtakeadvantageofwhatnaturehastoofferyou.

Serves4

FORTHESAUCE

3/4cupplainwholemilkGreekyogurt3teaspoonswhole-grainDijonmustard2tablespoonsfreshlemonjuice(about1smalllemon)1tablespoonmincedfreshdill1tablespoonwholecapers,rinsedseasaltblackpepper

FORTHESALMON

1/4cupextra-virginoliveoil2tablespoonsfreshlemonjuice(about1smalllemon)4(4-to6-ounce)salmonfillets4tablespoonsmincedfreshdill,plusextrasprigsforgarnishseasaltblackpepper

HOWWECREATE

Preparethesaucebycombiningalltheingredientsandsetaside.

ONTHEGRILL:Prepareyourbarbecuewithnaturalcharcoalandpecanwood.Oncethegrillhasreachedmedium-lowheat,preparethesalmonbybrushingoliveoilonbothsidesandsqueezinglemonjuiceontop.Placethefilletsskin-sidedownonthegrillandtopwiththeminceddill,andseasaltandblackpeppertotaste.Cookwithlidcloseduntiltheedgeofthesalmonflakeswithafork,about9minutes,dependingonthethicknessofthesalmon.Garnishwithdillsprigs.Serveimmediatelyalongwiththesauce.

INTHEOVEN:Preheatyourovento450°F.Preparethesalmonbybrushingoliveoilonbothsidesandsqueezinglemonjuiceontop.Placethefilletsskin-sidedowninalargeoven-proofdishandtopwiththeminceddill,andseasaltandblackpeppertotaste.Bakefor15minutes,oruntilthefishflakeswithafork.Garnishwithdillsprigs.Serveimmediatelyalongwiththesauce.

OrangeandFennelSaladwithWhiteWineCitrusDressing

Weeatfennelyearround,whetherit’sbyitselforincludedinsoups,salads,andpastas—we just love it.This saladbrings together the clean flavorsoforange,basil,whitewine,andlemonjuice,aperfectcombinationforawarmday.Throwitinyourpicnicbasketorserveitonyouroutdoortablewithaglassoficedtea.

Serves4

FORTHEDRESSING

2tablespoonsdrywhitewine2tablespoonsfreshlemonjuice(about1smalllemon)1/4cupextra-virginoliveoilseasaltblackpepper

FORTHESALAD

3oranges,peeledandslicedinrounds1largefennelbulb,thinlysliced1/2smallredonion,slicedinrounds12largefreshbasilleaves

HOWWECREATE

Whiskthedressingingredientstogetherinasmallbowl,seasoningwithseasaltandpeppertotaste.

Onalargeplatter,laytheorangeslicesdownandtopwithfennel,redonion,andfreshbasilleaves.Drizzlethedressingoverthesaladandgarnishwithalittleextrablackpepper.

WELLNESSNOTE:FennelhasbeenusedforculinaryandmedicinalpurposesintheMediterraneanforcenturies.Ithelpsrelieveindigestion,strengthentheimmunesystem,andisoftenacomponentofmouthfreshenersandtoothpastes.It’sveryrichinpotassiumandvitaminC.Wetendtoeatapieceofrawfennel

beforebedasacalmingwaytocleanseattheendoftheday.

AlmondBakedHalibutwithTomato-CaperSauce

Tous,halibut is likea finewine—somethingwesplurgeononlyoccasionally,andwhenwedo,wemakeaneventoutofit.Weplanourmeal,venturetothelocalseafoodmarket,andgetlostinthebutterygoodnessofafavoritefishandafavoritedish.

Serves4

FORTHEHALIBUT

1/3cupextra-virginoliveoil1tablespoonfreshlemonjuice(about1/2smalllemon)1/4cupcrushedrawalmonds1teaspoonrawhoney3tablespoonsmincedfreshthyme4(4-to6-ounce)halibutfilletsseasaltblackpepper

FORTHESAUCE

1/4cupextra-virginoliveoil2garliccloves,minced2cupsfinelychoppedbabyheirloomtomatoes2tablespoonswholecapers,rinsed1/2teaspoonseasalt,plusmoretotaste1/2teaspoonblackpepper,plusmoretotaste

HOWWECREATE

Preheatovento400°F.

Tosstogethertheoliveoil,lemonjuice,almonds,honey,andthymeinasmallbowl.Placehalibutinalargebakingpanlightlycoatedwitholiveoil.Seasoneachpieceofhalibutwithatouchofseasaltandblackpepper,thenevenlyspreadthealmondmixtureoverthe4piecesoffish.Bakeuntilfishiscookedthroughandflakeseasily,about15minutes.

Whilethehalibutisbaking,preparethesidesauce.Inamediumskillet,warmtheoliveoilovermediumheatandsautéthegarlicfor2minutes,untilfragrant.

Addthetomatoes,capers,andatleast1/2teaspooneachofseasaltandpepper.Stiroccasionallyuntilthetomatoesbecomesoft,about10minutes.Removefromtheheat.

Removethehalibutfromtheoven,carefullyliftoutthefillets,andserveimmediatelyalongwiththesidesauce.

EggplantandKalamataRollsTender and rich, these delicate rolled appetizers fill every taste bud with amouthful of Mediterranean flavor. Though they’re small, they’re not to beunderestimated,astheserollsarefillingandboldbothinpresentationandtaste.

Serves41cupcrumbledfetacheese1/4cuppittedandchoppedkalamataolives2

tablespoonschoppedfreshparsley2tablespoonschoppedfreshchives2tablespoonschoppedfreshbasil1/2teaspoonredpepperflakes2largeeggplants,slicedlengthwise,1/2inchthick1/2cupextra-virginoliveoilseasaltblackpepper

HOWWECREATE

Inasmallbowl,combinethefeta,kalamataolives,parsley,chives,basil,andredpepperflakes,andsetaside.

Brushbothsidesoftheeggplantsliceslightlywitholiveoil.

ONTHEGRILL:Heatthegrilltomedium-highheat.Seasontheeggplantwithsaltandpepper.Grillononesideuntilyouseegrillmarks,about3minutes,thenfliptheslicesandgrilluntiltender,about2minutesmore.Removefromthegrill.

INTHEOVEN:Preheattheovento450°F.Bakeuntilgoldenbrownononeside,about7minutes,thenfliptheslicesoverandbakeforanother7minutes,oruntilgoldenbrownonthesecondside.Removefromtheoven.

ASSEMBLINGTHEROLLS:Whentheeggplantiscoolenoughtohandle,spoonapproximately1tablespoonoftheolivemixtureontothewiderendofeachslice.Carefullyandtightlyrolltheeggplantslicearoundthefilling,securingthepieceinthecenterwithatoothpick.Serveimmediately.

MediterraneanCevicheCevicheisasimpleDISHmadewithrawseafoodthat’scutintosmallpiecesandcookedintheacidityoflimeorlemonjuiceforafewhours.Thekeytomakinggoodceviche(nomatterwhatingredientsyoumaychoose)istobuygood,freshfish.Someofourfavoritechoicesarewild-caughtcod,tuna,snapper,swordfish,scallops,andshrimp.Cevichecanbeeatenasasnack,appetizer,oramealonitsown,servedwithpitachips,toastedpitabread,orbyitself.

Serves41poundfinelydicedfreshfishand/orshellfish1cupfreshlimeorlemonjuice

(about8smalllemonsor8largelimes)2clovesgarlic,minced1smallredonion,chopped2largetomatoes,chopped1smallavocado,cutintocubes2tablespoonsmincedfreshparsley,plus1teaspoonforgarnish2tablespoonsmincedfreshbasil,plus1wholeleafforgarnishseasaltblackpepper

HOWWECREATE

Inalargeglassbowl,combinetheseafood,lemonorlimejuice,andgarlic,andtossgentlytocombine.Coverandrefrigerateforatleast45minutes,untilthefishnolongerlooksrawandis“cooked”toyourliking.Removefromtherefrigeratoranddraintheliquidthroughacolander.Transferthefishbackintothebowlandfoldintheonion,tomatoes,avocado,parsley,andbasiluntilfullyincorporated.Seasonwithseasaltandblackpeppertotaste.Garnishwithextraparsleyandbasil,andserveimmediately.

WELLNESSNOTE:Inceviche,theacidicjuicechemicallychangestheproteinsinthesamewayheatwould.Youcanmarinateyourfishinanycitrusjuice—tangerine,grapefruit,andorangejuicesarefuntoexperimentwithtoo.

HeirloomTomatoandKalePizzawithHerbPizzaDough

Inthesummertime,there’snothinglikeventuringtothegardenorthefarmers’markettopickafewheirloomtomatoes,somefreshkale,andanassortmentofherbstocreatethispizza.Oncebaked,itturnsintoacrustedkale-chipglory.Wearecontinuouslysurprisedbyjusthowuniquethissimplepizzatastes.

Makes2(10-inch)pizzas(Serves4)FreshPizzaDough(page122)1tablespoonmincedfreshrosemary1

tablespoonmincedfreshbasil1tablespoonmincedfreshparsley1/4cupextra-virginoliveoil,plus1tablespoonforthebakingsheet1largeheirloomtomato,thinlysliced2tablespoonschoppedfreshthyme2cupschoppedkale1/4cupgratedParmigiano-Reggianocheeseseasaltblackpepper

HOWWECREATE

Preparethepizzadoughaccordingtothedirections,mixing1tablespooneachofmincedfreshrosemary,basil,andparsleyintothedoughbeforekneadingit.

Preheattheovento500°F.

Lightlycoatthebakingsheetwitholiveoil.Rollthepizzadoughoutontothesheetandspread1tablespoonoliveoilevenlyovereachpizza.Placehalftheslicedheirloomtomatoesontopofeachpizzafollowedbyhalfthethymeandkale.Drizzle1moretablespoonoliveoiloverthekaleoneachpizza,alongwithhalfthecheese,salt,andpepper.

Bakefor8to10minutes,oruntilthecrustisgoldenbrown.

Serveimmediately.

WELLNESSNOTE:Noneedtofeartheboldcolorsanddiverseshapesofthequirkyheirloomtomatowhenpurchasingorgrowingthem.Acceptthattheyaresupposedtohavebumpsandlinesandwildlydifferentphysicalappearances(justlikewedo)!

Garlic-HerbRiceUsuallywhenwe think of rice, it’s simple and bland. It’s supposed to be thatway, right?Weused to think this too, untilwewere inspiredbyour goodpalGerardo Sanchez, an expert in Peruvian cuisine, partying with pisco, andconcoctinganythingfromapplepietocowheartsinthebricksmokerhebuiltbyhand.OncewewereintroducedtoGerry’swayofmakingrice,wecouldnevermakejustriceeveragain.

Serves41/2cupextra-virginoliveoil,divided5largegarliccloves,minced2cups

brownjasminerice4cupswater1teaspoonseasalt1teaspoonblackpepper3tablespoonschoppedfreshchives2tablespoonschoppedfreshparsley1tablespoonchoppedfreshbasil

HOWWECREATE

Add1/4cupoftheoliveoil,thegarlic,andthericetoamediumsaucepanovermedium-highheatandstirtocombine.Addthewater,seasalt,andblackpepperandstiragain.Oncethewaterbeginstoboil,turntheheatdowntolow.Leaveuncovered,stirringoccasionally.Whenthewaterisnearlyabsorbed,about25to30minutes,addremaining1/4cupofoliveoilalongwiththechives,parsley,andbasil.Stiruntiltheherbsareincorporatedandallthewaterisabsorbed.

Spearmint-PistachioGelatoGelato remindsusof romantic sidewalk strolls, cups inhand, sunshineonourfaces.There’saslowpacetolifewhenwefindourselvesindulginginthisItalianicecream,sowethinkthepreparationshouldfeelthesame:rhythmic,full,andmeandering.Enjoywithashotofespressoandsomeoneyoulove.

Serves41cupunsaltedshelledpistachios,plus2tablespoonschopped,forgarnish1/2cuprawcanesugar,divided4largeeggyolks2cupswholemilk1/4cupchoppedfreshspearmint,plus1tablespoonchopped,forgarnish

HOWWECREATE

Inafoodprocessor,processthepistachioswith1/4cupofthesugaruntilthenutsarefinelyground.

Inalargebowl,whisktheeggyolksandtheremaining1/4cupsugar.Combinethepistachiomixture,milk,andspearmintinamediumsaucepanoverhighheatandbringtoaboil.Removefromtheheat.

Graduallywhiskthemilkmixture,1/4cupatatime,intotheeggyolkmixture,stirringconstantlyandmakingsuretheeggsdonotbegintocook.Oncecombined,returnthemixturetothesaucepan.Stirovermedium-lowheatuntilitthickens,7to8minutes.Removefromtheheatandtransfertoalargeheat-safecontainer.

Refrigerateuntilcold,about3hours.Removethemixturefromthefridge.Ifyoupreferyourgelatowithasmoothconsistency,strainthecustardwithafine-meshstrainer.Pourthecustardintoanicecreammakerandfollowthemanufacturer’sdirections.Serveimmediately,garnishedwithchoppedpistachiosandspearmint,orreserveinthefreezerforafirmerconsistencyorlaterenjoyment.

WELLNESSNOTE:Basicgelatorecipesbeginwitheggyolks,sugar,and

wholemilkandintegraterealfoodslikefreshfruitandnuts.It’sanaturaltreatthatmakesforaspecialoccasion.

MascarponeandHoneyStuffedFigswithaBalsamicReduction

Balsamic vinegar is one of those very versatile pantry essentials. Its robustaroma and bold flavor can bring life to a number of dishes, including healthyfruit-based desserts. When it’s reduced, balsamic vinegar becomes a sweet,fermentedgrape syrup rather than a pungent acidic liquid.Seepage48 to seehowyoucancreateasavorydishwithmelons,herbs,prosciutto,andbalsamicreduction.

Serves44ouncesmascarponecheese1/4cupchoppedpecans8mediumfigs(any

variety)16mintleaves1tablespoonmincedfreshrosemary4teaspoonsrawhoney1tablespoonBalsamicReduction(page81)1/2teaspoonseasalt

HOWWECREATE

Inamediumbowl,stirthemascarponecheeseandchoppedpecanstogether.

Slice the figs inhalf andplace eachhalfon topof amint leaf.Evenly spreadmascarponeandpecanmixtureoneachfighalf.Sprinkletherosemaryevenlyontopofeachfig.Drizzlewiththehoneyandbalsamicreduction,andfinishwiththesalt.

Honey-FigJamFigsarefoodthatfillthesoul.Honeycomesinataclosesecond.Simpleasthat.

Makes1-1/2cups4cupschoppedfigs1/4cuprawhoney1/4cupwater1tablespoonfresh

lemonjuice(about1/2smalllemon)1/2teaspoongroundcinnamon1/4teaspoonseasaltHOWWECREATE

Combineingredientsinamediumsaucepanandbringtoaboil,stirringfrequently.Reducetheheattolowandsimmeruntilthemixtureisthick,15to20

minutes.Somechunksoffigsmayremain,andthisisfine.Servewithanantipastoplatter,crackers,orwholewheattoast.Storetheremainderofthejaminajarinthefridgefor4to6weeks.

“Toeatfigsoffthetreeintheveryearlymorning,whentheyhavebeenbarelytouchedbythesun,isoneoftheexquisitepleasuresof

theMediterranean.”—ElizabethDavid

AUTUMN

“Givemejuicyautumnalfruit,ripeandredfromtheorchard.Givemethesplendidsilentsun.”

—WaltWhitman

Autumn is just asmuch a state ofmind as it is a change in theweather. The

seasonbringsacomfortingfeelingthataccompaniesaslower,kinder,andcalmerpaceoflife.Itbringstothetablenutrient-densefoodslikeapples,pomegranates,tangerines, pears,winter squash, and sweet potatoes.We love thewarmth thatautumnbrings—thesoups,thesauces,thespices,andthesmells.

AvocadoDeviledEggsDeviledeggsareapopularEuropeandelicacy,datingallthewaybacktoancientRome. For us, they date back to our childhood, as both of our grandmotherswouldfeedusdeviledeggstoholdusoverbeforedinner.Weputaspinontheclassicdeviledeggbycuttingdownontheyolkandaddingavocadotomaintainthatcreamyfillingandthatcomfortingfeeling.

Makes12(serves6)6eggs1largeavocado2tablespoonsmincedparsley,plusleavestogarnish

1/2cupmincedredonion1garlicclove,mincedseasaltblackpepper1/2teaspoonredpepperflakes

HOWWECREATE

Placetheeggsinasmallsaucepanandcoverwithcoolwater.Bringthewatertoaboilovermediumheat.Oncetheboilisreached,turnofftheburnerandlettheeggssitforabout7minutes,withthelidon,beforerunningthemundercoolwater.Peeltheeggsandcuttheminhalflengthwise.Discard3oftheyolksandspoontheremainingyolksintoamixingbowl.Addtheavocado,parsley,onion,garlic,andsaltandpepper,totaste.Mashwithaforkuntilwellcombinedandsmooththemixturewithaspoon.Spoonthemixturebackintotheeggwhitehalvesandsprinkletheredpepperflakesevenlyamongthem.Garnisheacheggwithaleafortwoofparsleybeforeserving.

WELLNESSNOTE:Incombination,eggsandavocadoarehighinproteinandheart-healthyfattyacids.Tryspreadingavocadoandslicedhardboiledeggs,orthesedeviledeggs,ontopofwhole-graintoastforapower-packedbreakfast.

ButternutSquash–PomegranateHummusThisrecipetakesatraditionalappetizerandgivesitamodernautumnmakeover.The hummus, with its seasonally spiced sweetness and vibrant pomegranatesseeds,makesforafestiveandhealthysnack.Theseflavorsmakeforatastysoup(servedhotorcold)aswell—justcuttheamountofgarbanzobeansinhalfandfollowthesamesteps.

Serves81mediumbutternutsquash2tablespoonsrawhoney2tablespoonsextra-

virginoliveoil1garlicclove,minced1(15-ounce)cangarbanzobeans,or1-1/2cupshome-cookedgarbanzobeans2tablespoonsfreshlemonjuice(about1smalllemon)4largebasilleaves,plusmoreforgarnish1/2teaspooncayennepepper1/4cuppomegranateseedsseasaltblackpepper

HOWWECREATE

Preheattheovento375ºF.

Cutthebutternutsquashinhalflengthwiseandscoopoutanddiscardtheseeds.Drizzlewiththeoliveoilandhoney,andseasonwithseasaltandblackpepper.Topwiththegarlic.Placeintheovenonabakingsheet,flesh-sideup,andbakeforabout45minutestoanhour,oruntiltender.

Letthesquashcoolcompletely,thenscoopthesquashandgarlicoutwithaspoonintoafoodprocessororblender.Addthegarbanzobeans,lemonjuice,basilleaves,andcayennepepper,andblenduntilsmooth.

Transfertoamediumbowlandtopwiththepomegranateseedsandadditionalbasil.Servewithwholewheatpitabread.

RedWineandGarlicSteamedMusselsMussels have an ability to jazz up even the most mundane of days. They’reinexpensive,butfancy.Wesee themasafoodthathelpsuswith the transitionfromsummer to fall:during the summer,we steam them inawhitewine, andduringthefall,weswitchtored.Weliketoservethemalongsideasimplelemonjuice, fresh thyme, and olive oil pasta or with baked lemon and thymemushrooms(asacrustywarmbaguettegoeswellwithboththemushroomsandthemussels).

Serves4

1tablespoonextra-virginoliveoil3largegarliccloves,minced1smallsweetyellowonion,diced2celerystalks,chopped2mediumtomatoes,chopped1/2teaspoonredpepperflakes(ormoreifyoulikeitspicy)3/4cupdryredwine1poundmussels,cleanedanddebearded1handfulfreshparsley,stemsmostlyremoved(about1cup)2tablespoonschoppedfreshbasilblackpepper

HOWWECREATE

Inalargeskilletorsaucepan,heattheoliveoilovermediumheat.Addthegarlic,onion,andcelery,andcookforabout4minutes,stirringoccasionally,untiltender.Addtheblackpepper,tomatoes,redpepperflakes,andredwine.Stiragain.Letsimmerforabout5minutesovermedium-highheat.Addthemusselsandcoverwithalid,allowingthemusselstosteamforabout7minutes,oruntiltheyopen.Addtheparsleyandbasil.Removefromheatanddiscardanymusselsthathaven’topened.Serveandletmusselmayhemensue.

“Wineisbottledpoetry.”—RobertLouisStevenson

ZucchiniLasagnaHomemade lasagna is the kind ofmeal thatmakes you feelwarm inside.WemakeitonceortwiceeveryfewmonthswithaBolognesesauce,butthisversionofitislighter,vegetarian,gluten-free,anddefinitelyonthehealthierside.

Serves8

FORTHEMARINARASAUCE

1/4cupextra-virginoliveoil1mediumredonion,minced2celerystalks,minced1mediumcarrot,minced1/2fennelbulb,chopped16ounces(1pound)creminimushrooms,sliced5garliccloves,minced1/4cupdryredwine1(28-ounce)canSanMarzanotomatoes12freshbasilleaves,chopped12freshoreganoleaves,chopped3wholebayleaves1/4cupfreshlygratedParmigiano-Reggianocheeseseasaltblackpepper

FORTHELASAGNA

7medium(about2pounds)zucchini,slicedinto1/8-inchstrips2cupsricottacheese2eggs1/4teaspoonblackpepper1tablespoonextra-virginoliveoil3/4cupgratedParmigiano-Reggianocheese1poundmozzarellacheese,slicedinto1/4-inch-thickcircles1/2tablespoonchoppedfreshoregano1/2tablespoonchoppedfreshparsley

HOWWECREATE

Preheattheovento350ºF.

Tomakethesauce,inalargesaucepanovermediumheat,warmtheoliveoilandsautétheonion,celery,carrot,fennel,andapinchofseasaltfor3to4minutes,stirringoccasionally.Stirinthemushrooms,thenaddthegarlicandredwineandstir,scrapinganyvegetablesthatmaybestucktothebottomofthepan.Coverandletcookforabout3minutes,allowingtheflavorstoblend.Thenaddthetomatoes,basil,oregano,bayleaves,apinchortwoofseasaltandsomeblackpepperandstir.Reducetheheattolowandsimmerforabout1-1/2hoursuncoveredtoachievethebestflavor,stirringoccasionally.Whendone,turnofftheheat,addtheParmigiano-Reggiano,andstiruntilfullyincorporated.Coverandsetaside.

Tomakethelasagna,placeyourslicedzucchinion2largebakingsheetslinedwithparchmentpaperorlightlycoatedwitholiveoil.Sprinklewithseasaltandroastfor10to15minutestodrythezucchinianddecreasethenaturalmoisture.Meanwhile,inalargebowl,combinethericotta,eggs,andpepper.Stiruntilblended.Oncezucchiniisdone,removefromtheovenandletcoolforabout10minutes.Blotzucchinidrywithpapertowelstoabsorbanyexcessmoisture.

Spreadalightcoatofoliveoilonthebottomandsidesofa9×13-inchcasseroledishtopreventsticking.Ladleinenoughsaucetothinlycoverthebottomofthepanandplacealayerofzucchinislicesoverthesauce.Then,addenoughsaucetocoverthezucchini,andsprinklesomeParmigiano-Reggianooverit.Smoothhalfofthericottamixtureintothedish,thentopwithanotherlayerofzucchini.Spreadanotherlayerofsauce,thenalayerofthemozzarellaandParmigiano-Reggiano.Repeatwithanotherlayerofzucchini,thensauce,andtherestofthericotta,thenfinishwithlayersofzucchini,sauce,mozzarella,andParmigiano-Reggianountilyoureachthetopofthepan,finishingwiththeParmigiano-Reggiano.Topwiththeoreganoandparsley.

Bake,coveredwithanaluminumfoil“tent,”leavingroomforthecheesetomeltuntouchedbythealuminumfoilfor1hour.Removethefoiltentandturntheoventobroil.Brownthetopofthelasagna,1to2minutesdependingonyourbroiler,butbecarefulnottoburnthecheese.Removeandletcoolforabout10minutes,uncovered,beforeserving.

Leftoversauceandlasagnaholdswellinthefreezerfor6monthsorintherefrigeratorfor1weekandcanbeeasilyreheatedoreatencold.Keepinmind,thelayersofthezucchinilasagnamaynotholdtogetherperfectlywhenfreshlyoutoftheoven.

BarleyRisottowithMushroom,Fig,andArugula

Traditionallyrisottoismadewithbutter,buttofollowtheMediterraneandietweuseoliveoil.Thepointistocoateachgraininafilmoffat(calledtostatura)andtothenaddthewineandallowthegrainstoabsorbit.RisottoisalsonormallymadewithArboriorice,butwefound,aftersomeexperimentation,thatwhole-grainbarleycooksupjustascreamy.

Serves41/2cupextra-virginoliveoil,divided1mediumsweetyellowonion,minced3

garliccloves,minced1-1/2cupsslicedcreminimushrooms1cupchoppedfigs(anyvariety)3tablespoonschoppedfreshparsley1cuphulledbarley1teaspoonseasalt1/2cupdrywhitewine1bayleaf4cupsvegetablebroth4cupslooselypackedbabyarugula1/2cupfreshlygratedParmigiano-Reggianocheeseblackpepper

HOWWECREATE

Inamediumsaucepan,heatthevegetablebrothovermediumheatforabout10minutes,untilhot.

Inalargepotovermediumheat,warm1/4cupoftheoliveoilandsautétheonionforabout4minutes,oruntiltender.Addthegarlic,mushrooms,figs,andparsley,andsautéuntiltender,about5minutes.Addthebarley,seasalt,andblackpeppertotaste,andstirtocoateverythingwithoil.Addthewhitewineandbayleaf,andstirwell.Add1/2cupofthehotvegetablebroth,stirringconstantlyuntilalloftheliquidhasbeenabsorbed.Continuetostirandaddhotbrothinsmallbatchesuntilthebarleymixtureiscreamyandaldente.Thismayresembleaminiworkout,asittakes30to45minutes.Removefromtheheat,andstirintheremaining1/4cupoliveoil,alongwiththearugulaandParmigiano-Reggiano.Mixtogetheruntilthearugulawilts,andserveimmediately.

Garlic-HerbSpaghettiSquashwithLemonTheoblongspaghettisquash isa trulymagical food.Oftenwhenweeatpasta,we feel the need to combat the carbs with lots of veggies or a lean meat.Spaghetti squashgivesus the samepasta-type feel,yetwe love tomix itwithnothingbutthebeautifulsimplicityoffreshherbs,garlic,lemonjuice,andoliveoil.Andofcourse,theParmigiano-Reggianoisthefinal—andmostimportant—ingredienttothislovelyyellowtreat.

Serves4

1largespaghettisquash1/4cupextra-virginoliveoil,plusmorefordrizzling3largegarliccloves,minced2tablespoonsmincedfreshbasil1teaspoonfreshthymeleaves1teaspoonmincedfreshoregano2tablespoonsfreshlemonjuice(about1smalllemon)1/4cupshavedParmigiano-Reggianoblackpepper

HOWWECREATE

Preheattheovento350ºF.

Startbycuttingthespaghettisquashinhalf.Spaghettisquashisnotoriouslydifficulttocut,andtherearenumerouswaystodoit.Someswearbyplacingitonthecounterandhackingitinhalfwithasharpbutcherknife.Otherscutoffbothendsandslicethesquashwhileit’sstanding.Weuseasharpserratedknifeandtakeourtimerockingtheknifeinandout,leavingthestemonsoastousethehollowed-outsquashasabowl.

Regardlessofhowyougetthere,onceyoursquashisinhalf,scoopouttheseedsanddiscardthem.Drizzletheinsidewitholiveoilandseasonwithseasaltandblackpepper.Placeskin-sideuponabakingsheet,andbakeintheovenfor35minutes.Removefromtheoven,flipthehalvesoversothatthefleshcanbreathe,andletcoolforabout15minutes.Oncecool,useaforktoscrapethesquashstrandsout,asifscooping.Setasideonalargeplateorflatsurface.

Heatthe1/4cupoliveoilinalargeskilletovermediumheat.Addthegarlic,basil,thyme,oregano,spaghettisquash,andlemonjuicealltogether.Sautéforabout10minutes,oruntiltheingredientsarefullyincorporated.RemovefromtheheatandgarnishwithblackpepperandshavedParmigiano-Reggiano.

SweetPotatoGnocchiwithHoneyCrispApples

Thoughthisreciperequiresyousetasidesometimeinthekitchen,theendresultisrich,decadentandoh-so-veryrewarding.Ourfavoritethingaboutthisdishisthatitissimultaneouslysweetandsavory,andgoeswellwithasimplespinachorarugulasaladorroastedasparagusspears.

Serves4

FORTHEGNOCCHI

2poundssweetpotatoes3/4cupwholewheatflour3/4cupunbleachedall-purposeflour1eggyolk1/8teaspoongroundnutmeg1teaspoonseasalt,plusmoreforthewater

FORTHESAUCE

3/4cupextra-virginoliveoil,divided4largegarliccloves,sliced2HoneyCrispapples,chopped1cupchoppedsweetpotatoskins2tablespoonschoppedfreshrosemary2tablespoonschoppedfreshbasil1tablespoonchoppedfreshoregano2tablespoonsrawhoney1/2teaspoongroundcinnamon

seasaltblackpepper1/4cupshavedParmigiano-Reggianocheese

HOWWECREATE

Tomakethegnocchi,boilthesweetpotatoesforabout40minutes,untiltheycanbeeasilypiercedwithafork.Whencoolenoughtohandle,peel,reservingthepeels,andpassthepotatoesthrougharicer.

Placethericedpotatoesinalargeskilletovermediumheat.Cookfor10minutes,oruntilsomeoftheliquidhascookedoff.Themoreliquidthatevaporates,thefluffieryourgnocchiwillbe.Spreadthemashacrossthepantoexposeasmuchofitssurfaceaspossibletocool.

Inamediumbowl,whisktogetherthewholewheatflourandall-purposeflour.Onalightlyflouredsurface,gatherthecooledsweetpotatomashintoamoundandformawellinthecenterwithyourhands.Addtheeggyolktothewell,andsprinkle1/2cupoftheflourmixture,alongwiththenutmegandseasaltovertheentiremound.Workeverythingtogetherwithyourhands.Addflourlittlebylittleuntilthedoughbecomesaball.Thisshouldtakeaboutalltheflour,1-1/2cupstotal.Cutthedoughinto4equalparts.

Sprinkleflouronyourworksurfaceandthedough.Flouryourhands.Rolleachpieceofdoughintoaropeabout1/2inchthick.Sliceeachropeinto1/2-inchpieces.Useaforktocreateribsalongeachdumpling(thiswillallowthesaucetosticktothedumplings).

Bringalargepotofheavilysaltedwatertoaboil(about2tablespoonsseasaltto6quartsofwater).Inbatchesof10to12,dropthegnocchiintothewater,stirringgentlyandcontinuously,untiltheyrisetothesurface,2to3minutes.Aseachbatchisfinished,transferthecookeddumplingstoalargebakingpanandkeepcoveredwithaluminumfoil.Whenallofthedumplingsarecooked,holdthemwarmunderthefoilwhileyoupreparethesauce.Transferthemtotheskilletwiththesauce.

Tomakethesauce,inalargeskilletovermedium-highheat,warm1/4cupoftheoliveoilandthegarlic.Whenthegarlicbeginstosizzle,addtheapples,potato

skins,rosemary,basil,oregano,honey,cinnamon,andseasalt.Stirfrequentlyuntilthepotatoskinsbegintocrisp.Addthedumplingsandblackpeppertotheskillet,andpourintheremaining1/2cupoliveoil.Stiruntilfullycoated.ServetoppedwithshavedParmigiano-Reggiano.

WELLNESSNOTE:Weeatsweetpotatoesregularlyasabreakfasthashwithveggiesorinscrambledeggs,bakedaschipswithsomeoliveoilandcinnamon,ormashedandservedwithchicken.Theyareinexpensive,delicious,andfullofvitamins.

BeetCarpaccioWe love the colors, shapes, and tastes of this dish, and nomatter howmanytimesweeatit,italwaysfeelslikeadelicacy.Don’tdiscardyourbeetgreens,asthey contain a plethora of health benefits and even contain more iron thanspinach does. Instead, prepare them in the same way that you would prepareSwisschardorrapini(pages38and85).Maythissaladinspireyoutomakebeetart!

Serves4

1/2cupbalsamicvinegar2mediumbeets(golden,red,orChioggia,ifavailable)1cuparugula4ouncesgoatcheese1/4cupchoppedwalnutsorpecans2tablespoonsextra-virginoliveoilseasaltblackpepper

HOWWECREATE

Beginbymakingthebalsamicvinegarreduction,whichsoundsintimidatingtosome,butcouldn’tbeeasier.Pourthebalsamicintoasmallsaucepanovermedium-highheatandcookfor5to10minutes,oruntilitthickenslikeaglaze.Itshouldreducebyabouthalf.Trynottobringittoacompleteboil.Removetheglazefromtheheatandallowittocool.Setaside.Peelandslicethebeetsintothincirclesusingasharpknifeormandolin.Arrangethemonaplateinacircle,alternatingbetweenthecolors.Placethearugulainthecenterofthecircleandtopwiththegoatcheeseandwalnutsorpecans.Drizzlethebalsamicreductionandtheoliveoiloverthesalad.Seasonwithseasaltandblackpepper.

“IfoundIcouldsaythingswithcolorandshapesthatIcouldn’tsayanyotherway—thingsIhadnowordsfor.”

—GeorgiaO’Keeffe

WholeRoastedApple-RosemaryChickenInthisrecipe,theassertiveandpineyflavoroffreshrosemaryblendswellwiththerichnessofthebalsamicvinegarandthesweetnessoftheapples.Yourclassicweeknight chickenmeal now boasts an entirely new array of flavors. If it’s awarmautumneveningandyou’refeelingadventurous,youcanalsofeelfreetothrowthisonthegrill(whichiswhatweusuallydo).

Serves4to6(perhapswithleftovers)1apple,seededandquartered(anyvariety)4tablespoonsextra-virginolive

oil,divided4tablespoonsbalsamicvinegar,divided4tablespoonsfreshrosemaryleaves,divided1(3-to4-pound)wholechicken,gibletsremoved1lemon,halvedseasaltblackpepper

HOWWECREATE

Preheattheovento425ºF.

Inasmallbowl,mixtheapplesliceswith2tablespoonsoftheoil,2tablespoonsofthebalsamicvinegar,and2tablespoonsoftherosemary.Seasonwithseasaltandblackpeppertotaste.Tosslightly.Placethechickeninaroastingpanandstuffwiththeapplemixture.Drizzlewiththeremainingbalsamicandoliveoil,topwiththeremainingrosemary,andseasonwithseasaltandblackpepper.Squeezethetwolemonhalvesoverthechickenandlaytheleftoverlemonhalvesoneachchickenleg.Roastforabout45minutes.Removethechicken,andletcoolforabout15minutesbeforeslicing.

PearandProseccoTilapiaAlthoughthismealmaysoundfancy,it’sincrediblyeasytothrowtogether.ThisdishisgreatwithGarlic-HerbRice(page60),and/oranysimplesaladorgreenleafsauté.Theflavorsofpear,prosecco,andlemonjuicenotonlymakeatastyfishdish,theyalsomakeforalightsoupwhencombinedwithfishorvegetablestock.

For a special touch, enjoy your remaining prosecco with a few pomegranateseedsorpiecesofslicedpearthrownintoachampagneflute.

SERVES41/4cupextra-virginoliveoil3largegarliccloves,minced3mediumpears,

slicedflat,about1/4inchthick8largewholebasilleaves,plusmoreforgarnish1/3cupprosecco4(4-to6-ounce)tilapiafillets2tablespoonsfreshlemonjuice(about1smalllemon)seasaltblackpepperthinlemonslices,forgarnish

HOWWECREATE

Warmtheoliveoilovermedium-highheatinamediumskillet.Addthegarlic,pears,andbasilleaves,andpourintheprosecco.Whiletheingredientsbegintosizzle,laythetilapiaoverthepears,andthentopwithlemonjuice,seasalt,andblackpepper.Covertheskilletwithalidandletcookforabout4minutes.Removethelidandflipthefishtocookforanother4minutes,makingsuretogentlymixtheotheringredientswhiledoingso.Thefishisdonewhenitflakeswithafork.

Servethetilapiaoverthesautéedingredientsandtopwithbasil,blackpepper,andasliveroflemonforgarnish.

SimpleSautéedRapiniNick’s grandfather (Papa) used to come homewith huge, luscious bunches ofrapini in hand, picked fresh from wild fields near his home and wrapped innewspaper.Rapini is actuallyadescendantof the turnip tribe, andwhile somepeopleloveit,othersdefinitelydonot.It’sextremelybitter,butwhenit’scookedcorrectly, itcanbecomeasimplemasterpiece. Itpairsbeautifullywithheartierdisheslikeroastchicken,spaghettiandmeatballs,andpotatoes.

Serves41/4cupextra-virginoliveoil5largegarliccloves,chopped1mediumred

onion,roughlychopped2bunchesrapini,2inchesofstemtrimmedoff1/2teaspoonredpepperflakes(optional)seasaltblackpepper

HOWWECREATE

Inalargeskillet,heattheoliveoilandaddgarlicandonion,cookingovermediumheatfor3to4minutes,untilonionsaretender,stirringfrequently.Addtherapiniandredpepperflakes,andseasonwithseasaltandblackpepper.Stirtocombine.Coverwithalidandcookforabout7minutes.Uncoverandstirfrequently,sautéingforabout3moreminutes.

Mint-CarrotCabbageWedgeThe lemon juice will seep into the crevices of this cabbage wedge salad tosurpriseandawakenyourtastesbudstotherestofyourmeal’sflavors.It’stheperfect crispy and colorful accompaniment to the texture and simplicity of adenseandcleanfish,likethehalibutonpage55.

Serves41/2headpurplecabbage1/2cupextra-virginoliveoil2tablespoonsfresh

lemonjuice(about1smalllemon)2carrots,shredded(weliketouserainbowcarrots)12mintleaves,choppedseasaltblackpepper

HOWWECREATE

Cutthecabbageintoquarterstomake4wedgeslices.

Mixtheoliveoilandlemonjuiceinasmallbowl,andseasontotastewithseasaltandblackpepper.Onfourseparateplates,placeequalamountsofshreddedcarrotsandplaceacabbagewedgesontopofeachone.Garnishwithmint,drizzlewithdressing,andenjoy.

BakedLemonandThymeMushroomsThere’s something enticing about warm mushrooms, softly cooked andenvelopedinablanketoftangycitrusjuicesandParmigiano-Reggiano.Weeatthisalongsideathickloafofbreadandtear,dip,eat,andrepeat.

Serves4gratedzestof1lemon3tablespoonschoppedfreshthyme(preferablylemon

thyme)1garlicclove,minced1/2cupextra-virginoliveoil2poundscreminimushrooms,cleanedandsliced3tablespoonsfreshlemonjuice

(about1-1/2lemons)1/3cupgratedParmigiano-Reggianocheeseseasaltblackpepper

HOWWECREATE

Preheattheovento425ºF.

Inasmallbowl,combinethelemonzest,thyme,garlic,andoliveoil.Placethemushroomsinasinglelayeronabakingsheetanddrizzletheoilmixtureoverthem.Mixgently.Seasonwithsaltandpepper.Bakefor7minutes.StirandaddthelemonjuiceandParmigiano-Reggiano.Bakeforanother4to5minutes,oruntilcheeseisgolden.Servewithbread,simplepasta,orrice.

RoastedPumpkinAppleSageSoupInautumn,theoptionsforpumpkindishesareendless—fromravioliandpietobreads,oatmeals,andsoups.Thisisasimple,festivesoupthatleavesthesweetscent of fall wafting through the kitchen. It has become a tradition for us topreparethiseveryfallforlargegatheringsandweliketopackanyleftoverswemayhaveinathermosforacrisppicnicunderourfavoritetrees.

Serves6to82smallormediumsugarpiepumpkins(about6poundstotal)1/2cupextra-

virginoliveoil2largegarliccloves,minced1smallsweetyellowonion,finelychopped3apples(likeHoneyCrisporPinkLady),mincedwithskinon2tablespoonschoppedfreshsage,pluswholeleavesforgarnish5cupslow-sodiumvegetablestockseasaltblackpepper

HOWWECREATE

Preheattheovento425ºF.

Cutthepumpkinsinhalfusingasharpknife.Scoopoutanddiscardtheseeds.Placethepumpkinsonabakingsheet,skin-sidedown,andbakeforabout1hour,untilthefleshistenderandeasytoscoop.Removefromtheovenandletcoolcompletely.Scoopoutthefleshwithalargespoon,yieldingabout5cups.

Inalargepot,heattheoliveoilovermediumheat.Addthegarlic,onion,apples,andsage,andsautéforabout4minutes,untilonionandapplesaretender.Addthepumpkin,broth,salt,andpeppertothepot.Bringtoaboil.Reducetheheattolow.Coverandsimmerfor12to15minutestoallowflavorstocombine.Transfertoablenderoruseanimmersionblender,andblenduntilthesoupisasmoothconsistency.Toserve,garnisheachbowlwithaleafoffreshsageor,aswedo,anedibleflower.

AlmondFlourZucchini-CarrotBreakfastCake

WeonceventuredtoBay’saunt’swhimsicalstorybookhomeinOjai,California,afterbeingontheroadforamonth.Followinganeveningofstories,pestopasta,andplum tarts,weawoke thenextmorning toahealthybreakfastbreadmadewithzucchiniandcarrots.AuntSissycallsither“morningglorybread,”andwewereblownawaybyhowtastyitwas.Today,ourownrenditionofitmakesitsway toourkitchenquite frequently,as it takesallbut10minutes to throwtheingredientstogether.

Makes1(8-inch)cake(Serves8)2cupsalmondflour1/2teaspoongroundnutmeg2-1/2teaspoonsground

cinnamon1teaspoonbakingsoda1/2teaspoonseasalt3eggs,beaten1/4cuprawhoney1tablespoonextra-virginoliveoil1ripebanana,mashed1/2cupshreddedzucchini,unpeeled1/2cupshreddedcarrots3tablespoonschoppeddates

HOWWECREATE

Preheatovento350ºF.Lightlycoatan8-inchcakepanwitholiveoil.

Inamediumbowl,combinethealmondflour,nutmeg,cinnamon,bakingsoda,andseasalt,andsetaside.Inalargebowl,combinetheeggs,honey,andoliveoil.Foldinthebanana,zucchini,carrots,anddates.Graduallyaddthedrymixtureintothewetmixture,gentlystirringtocombine.

Pourthebatterintothepreparedpan.Bakefor30to35minutes,untilatoothpickinsertedinthecentercomesoutclean.DrizzlehoneyontopforalittleextrasweetnessandserveitalongsideGreekyogurtandberries.AuntSissyaddsfreshorangejuiceandzesttoherGreekyogurt,anothercreativetidbitwehavelearnedoversharedbreakfasts.

“Ifmostofusvaluedfoodandcheerandsongabovehoardedgold,itwouldbeamerrierworld.”

—JRRTolkien

WINTER

Youcan’tgettoomuchwinterinthewinter.—RobertFrost

No matter where you are in the world—whether you are experiencing sunnydaysorsnowstorms—winterisatimeofdiscovery,acceptance,andpreparation

for the following year. Vegetables like endives, broccoli, brussels sprouts,chicory,kale, fennel, andcauliflowerareplentiful at this time, and it’s agoodseason for flipping through cookbooks and taking a little extra time to stayhome,relax,andprepareameal.Fromsoupstopastastowarmgarlicsauces,ourhopeis that thesemealskeepyouwarmandhelpyoutofindwhat theItalianscallIldolcefarniente—thesweetnessofdoingnothing.

WarmRosemaryOlivesIt’snotuncommontowalkintoanItalianhouseholdandfindapredinnersnackof olives, carrots, celery, and fennel.During thewinter, there’s nothing like aplump warm olive with a fresh whole-grain baguette to absorb the juices ofleftover oils and vinegar. Put out with a bowl of accompanying olive oil, adrizzleofbalsamic, freshlychopped rosemary,groundblackpepper,andsomegarlictoaccompanythesetraditionalflavors.

Serves41tablespoonextra-virginoliveoil6wholegarliccloves1largefennelbulb,

slicedinto1/2-to1-inchslices2largesprigsfreshrosemary2cupsmixedwhole,unpittedolives(likeGreek,nicoise,andgreen)1/2teaspoonredpepperflakes1/2teaspoonblackpepper2cupsarugula

HOWWECREATE

Inalargeskilletonmediumheat,warmtheoliveoil,addgarlicandfennel,andsautéforabout4minutes,untilthefennelistender.Taketherosemaryleavesoffofeachsprigandthrowthemintotheskilletalongwiththeolives,redpepperflakes,andblackpepper.Cookfor7minutes,stirringoccasionally.Turnofftheheatandfoldinthearugula.Transfertoabowlandserve.

TuscanTomatoandCannelliniBeanSoupwithKale

Our favorite thing about soup is that it’s simple and homey. We add theingredients,letthemsimmer,andthensaunterofftoacozycornertoreadabookorsipsometea.It’sthekindoffoodthatfeelsasgoodtomakeasitdoestoeat.

Serves42tablespoonsextra-virginoliveoil,plusmoreforgarnish1mediumred

onion,minced7garliccloves,minced1/2mediumfennelbulb,chopped2

teaspoonschoppedfreshrosemary4cupsvegetablestock1(14-ounce)canSanMarzanotomatoes2(15-ounce)canscannellinibeans,or3cupshome-cookedcannellinibeans1tablespoonrawhoney1teaspoonredpepperflakes2tablespoonschoppedfreshparsley,plusmoreforgarnish5cupschoppedkale1/4cupfreshlygratedParmigiano-Reggianocheeseseasaltblackpepper

HOWWECREATE

Heattheoliveoilinalargesaucepanovermediumheat.Cooktheonion,garlic,fennel,androsemaryfor5minutes,stirringoccasionally.Addthevegetablestock,tomatoes,beans,honey,redpepperflakes,andparsley,andseasonwithseasaltandpeppertotaste.Reducetheheattolowandsimmer,uncovered,for30minutes,stirringoccasionally.StirinthekaleandParmigiano-Reggiano.Transfertofoursoupbowls.Garnishwithfreshparsley,blackpepper,seasalt,andadrizzleofoliveoil.

“Soupiscuisine’skindestcourse.”—VirginiaWoolf

RoastedFennelandCauliflowerSoupAlthough they can be found year round, fennel and cauliflower are by naturecool-weather crops, which makes them excellent ingredients for this healthywintersoup.This isasurprisinglyfillingdish,soweserve itasamaincourseratherthanastarter(thoughyoucouldcuttherecipeinhalfandserveitbeforedinneraswell).

Serves81largefennelbulb,chopped(about2cups)1largeheadcauliflower,chopped

(about4cups)1mediumyellowonion,chopped,divided4tablespoonsextra-virginoliveoil,divided,plusmoreforgarnish1/2tablespoonrawhoney4garliccloves2tablespoonsmincedrosemary,plusmoreforgarnish1/3cuppackedfreshbasil,plusmoreforgarnish2cupswater,plusmoreasneeded1/2cupplainwholemilkGreekyogurtseasaltblackpepper

HOWWECREATE

Preheattheovento400ºF.

Placethefennel,cauliflower,andhalfofthechoppedonionontoabakingsheetanddrizzlewith2tablespoonsoftheoliveoilandthehoney,andsprinklewithsaltandpepper.Roastfor20minutes,oruntiltender.Removefromtheoven.

Aftertheveggieshaveroasted,addtheremaining2tablespoonsofoliveoiltoalargepotovermediumheatandaddthegarlicclovesandtherestoftheonion.Sautéfor4minutes,untilonionsaretender.Addtheroastedvegetables,rosemary,basil,andwater,andcoverandsimmeronlowfor30to45minutes,untilvegetablesaresoft,stirringoccasionally.

TransfertoafoodprocessorandaddtheGreekyogurt.Blenduntilsmooth,andaddmorewater1tablespoonatatimeifit’stoothick.

Transfertobowlsandgarnishwitholiveoil,basil,androsemary.

CioppinoOriginallysaidtohavebeenmadeonboatsbyItalianfishermenwhileoutatsea,cioppinoisafishstewthatbecamepopularinSanFranciscointhe1800s.You’lloften see it served with crab legs on top, and although this particular recipedoesn’tcallforthat,youcanfeelfreetogetcreative.Addafewthings.Subtractafewthings.Youknowthedrill.

Serves4to61/4cupextra-virginoliveoil1smallsweetyellowonion,minced1/2cup

mincedfennel5garliccloves,minced4(3-inch)anchovies,chopped,or1/3cupchoppedsardines1teaspoonmincedfreshthyme1tablespoonmincedfreshoregano1/2tablespoonchoppedfreshparsley1/2cupdryredwine1(28-ounce)canchoppedSanMarzanotomatoes2cupsvegetablebroth2wholebayleavespinchofseasalt1/2teaspoonredpepperflakes1poundskinlesswhitefishfillets(likecod,redsnapper,orhalibut)1/2poundclams1/2poundlargerawshrimp4to6basilleaves,forgarnishblackpepper

HOWWECREATE

Inalargepot,heattheoliveoilovermedium-highheat.Addtheonionandfennelandsautéfor3minutes.Addthegarlicandanchoviesorsardines,andstiruntiltheingredientsareincorporated.Thenaddthethyme,oregano,parsley,andredwine,scrapingupanythingthatisstucktothepanwithawoodenspoon.Pourinthetomatoesandvegetablebroth,stir,andaddthebayleaves,apinchofseasalt,andtheredpepperflakes.Bringthetemperaturedowntolowandsimmer.Coverwiththelidslightlyopen,stirringoccasionally,forabout45minutes.Uncoverandstirinthefishfillets,leavinguncoveredtocookforabout10minutes,untilfishbeginstoflakeapart.Addtheclamsandshrimp,andletcookforabout7to10minutes,untilclamsopen,discardinganythatremainclosed.Tasteandaddseasaltifneededormoreredpepperflakesforextraspice.Serveimmediately,garnishedwithfreshblackpepperandabasilleafforeachbowl.

SpaghettiandTurkeyMeatballsMushroomsreplacebreadcrumbsandgroundturkeyisusedinplaceofgroundbeefinthishealthieralternativetothefamouscomfortfoodthatisspaghettiandmeatballs.

Serves4

FORTHEMEATBALLS

1tablespoonextra-virginoliveoil1poundleangroundturkey8ouncescreminimushrooms,finelyminced1egg,lightlybeaten3garliccloves,finelyminced1/4cupfinelymincedredonion1tablespoonchoppedfreshparsley1tablespoonfreshlygratedParmigiano-Reggianocheese1teaspoonblackpepper1teaspoonseasalt

FORTHEMARINARASAUCE

1/4cupextra-virginoliveoil1mediumredonion,minced2celerystalks,minced1mediumcarrot,minced5garliccloves,minced1/4cupdryredwine2(28-ounce)cansSanMarzanotomatoes12freshbasilleaves,chopped12freshoreganoleaves,chopped3wholebayleavesseasaltblackpepper1/4cupfreshlygratedParmigiano-Reggianocheese

FORTHEPASTA

1poundSpaghettiFreshPastaDough(page119)

HOWWECREATE

Inalargebowl,useyourhandstomixtogetheralloftheingredientsforthemeatballs.Whenmixedwell,begintorollintoballsofyourdesiredsize,makingsuretheyarerolledniceandtightlysotheystaytogether.Setasideonabaking

sheetorplatelinedwithparchmentpaper.

Tomakethesauce,inalargesaucepanovermediumheat,warmtheoliveoilandsautétheredonion,celery,carrot,andapinchofseasaltfor3to4minutes,untilingredientsbegintosoften,stirringoccasionally.Addthemeatballsandsearuntiltheybegintobrown,thenaddthegarlicandredwineandstir,scrapingupanyvegetablesthatmaybestucktothebottomofthepot.Coverandletcookforabout3minutes.Next,addthetomatoes,basil,oregano,andbayleaves,andseasonwithseasaltandblackpepper.Stir.Reducetheheattolowandsimmereverythingforupto1-1/2hours,uncovered,toachievethebestflavor(makingsuremeatballsdonotfallapart).Whendone,turnofftheheatandaddtheParmigiano-Reggiano.Stiruntilblended.Addtothecookedpastainalargeservingbowl.Tosslightlyandenjoy.

Alternatively,ifyouaremakingalargerquantityofmeatballs,youcanbakethemat350ºF(ratherthansautétheminthepot)forabout25minutes,oruntilbrowned.Addthemeatballstothesaucerightafteryouaddthetomatoesandherbsandallowthemtosimmer.

ChickenSausageBarleyRisottowithRapiniandSun-DriedTomatoes

LikewiththebarleyrisottowithMushroom,Fig,andArugulaonpage76,herewesubstitutebarleyfortheclassicAboriorice.Risottoworksasabasewithallsorts of vegetables, but we sure do love our rapini. For a healthier option,substitute1poundofchoppedchickenbreastforthesausage;ifyoudothis,wesuggestdoublingtheamountofherbsusedandaddingatouchofseasalt.

Serves4

4cupschickenbroth1/4cupextra-virginoliveoil1pounduncookedItalianchickensausage,chopped6garliccloves,minced1largebunchrapini,chopped1/4cupchoppedsun-driedtomatoes1cuphulledbarley1tablespoonchoppedfreshparsley1tablespoonchoppedfreshbasil1/2teaspoonredpepperflakes1/4teaspoonfennelseeds1/4cupchardonnay1/2cupshavedManchegocheeseblackpepper

HOWWECREATE

Inamediumsaucepan,heatthechickenstockovermediumheat.Inalargepotovermediumheat,warmtheoliveoilandsautéthechickensausageforabout4minutes,untilitbeginstolightlybrown.Addthegarlic,rapini,andsun-driedtomatoes,andsautéforabout5minutes,untilrapinibeginstosoften.Addthebarley,parsley,basil,redpepperflakes,fennelseeds,blackpepper,totaste,andchardonnay,andstir.Add1/2cupofthehotchickenstock,stirringconstantlyuntilalloftheliquidhasbeenabsorbed.Continuetostirandaddhotstockinsmallamountsuntilthebarleymixtureiscreamyandaldente.Removefromtheheat,addtheManchegocheeseandblackpeppertotaste,andserveimmediately.

“It’sfuntogettogetherandhavesomethinggoodtoeatatleastonceaday.That’swhathumanlifeisallabout—enjoyingthings.”

—JuliaChild

SearedScallopsoverSpinachWe like to be able to taste the butterymildness of the scallops, so instead ofcomplicating the flavors, we keep them simple with lemon juice and mildgrapeseedoil.Grapeseedoilhasahighsmokepointandwillgetyourpanhot,which,alongwithhavingverydryscallops,isthetricktogettingthatperfectlycrispandbeautifullybrownedoutsidewhilekeepingtheinsidetender.

Serves41poundfreshseascallops2teaspoonschoppedfreshoregano2tablespoons

freshlemonjuice(about1smalllemon)2tablespoonsgrapeseedoil2garliccloves,minced1/8cupdrywhitewine4cupsfreshspinachlemonwedges,forservingseasaltblackpepper

HOWWECREATE

Placethescallopsonalargeplateandpatdry.Seasonwithseasalt,blackpepper,oregano,andlemonjuice.Inamediumskillet,heatthegrapeseedoil,andoncehot,addthescallopsinasinglelayer.Searuntileachsideisgoldenbrownandcookedthrough,2-1/2to3minutesperside.Transferthescallopstoaplate.Inthesameskillet,addthegarlicandwineandcookfor2to3minutes.Thenaddthespinachandcookuntilwilted.Servethescallopsontopofthespinachwithalemonwedgeontheside.

PepperedSwordfishwithWarmChive-GarlicSauce

Swordfishhasamildandsweetflavor,soweliketospiceitupbypairingitwithazestysaucemadewithwhole-grainmustardandlemonjuice.

Serves4

FORTHESAUCE

1/3cupextra-virginoliveoil5garliccloves,minced3(3-inch)anchovies,finelychopped1/4cupchoppedfreshchives1tablespoonwhole-grainmustard1tablespoonfreshlemonjuice(about1/2smalllemon)1teaspoongratedlemonzest1/4teaspoonredpepperflakesseasaltblackpepper

FORTHESWORDFISH

4(4-to6-ounce)swordfishsteaks2tablespoonsextra-virginoliveoil,dividedseasaltblackpepper

HOWWECREATE

Inasmallsaucepan,warmtheoliveoilovermedium-highheat.Addthegarlic,anchovies,chives,andmustard.Lettheingredientsbegintoheatupforabout1minute,thenstirtogether.Letcookfor3minutes(donotletthegarlicburn),thenaddthelemonjuiceandstir.Whenthesauceisfullyhot,turnoffthestoveandstirinthelemonzestandredpepperflakes,andseasontotastewithseasaltandblackpepper.Coverwithalidandsetaside.

Preheattheoven’sbroiler.

Placeswordfishsteaksonabakingpanlightlycoatedwitholiveoilanddrizzleeachsteakwith1/4tablespoonofoliveoil,thenseasonwithblackpepperand

seasalt.Broilfor3to4minutesonthefirstside.Removethebakingsheetfromtheovenandflipthesteaksover.Addanother1/4tablespoonoliveoil,blackpepper,andseasalttoeachsteak,andbroilforanother3to4minutes.Iftheyarelightlybrownandthecenterflakeswithafork,it’stimetoeat.

Serveeachsteaktoppedwithanevenamountofwarmchive-garlicsauceandalemonwedge.

LinguineandClamSauceLinguine and clam sauce always remindsme ofChristmas Eve. “Feast of theSevenFishes”isoneofmyfavoritemealsof theyearandanItalian-AmericanChristmasEve tradition inwhich seven seafood dishes comprise a feast to beenjoyedbyall.Tothisday,therearetwotimeseachyearthatIknow,withoutadoubt,Iwillbehavingmydad’sfamouslinguineandclamsauce:ChristmasEveandmybirthday.Hereishisrecipetosharewithyou.—Nick

Serves4

1poundLinguineFreshPastaDough(page119)1/2cupextra-virginoliveoil1mediumredonion,minced1largecarrot,minced1celerystalk,minced6garliccloves,minced3freshbayleaves2tablespoonschoppedfreshparsley8freshoreganoleaves,chopped1/2teaspoonredpepperflakes1cupcannedSanMarzanotomatoesapinchofseasalt4(3-inch)anchovies,chopped1/2cupdrywhitewine25to30littleneckclams,cleaned1/2cupfreshlygratedParmigiano-Reggianocheese

HOWWECREATE

Preparethelinguineaccordingtotherecipeinstructions.Inalargesaucepanovermediumheat,warmtheoliveoilandsautétheonion,carrot,andceleryuntiltender,3to4minutes.Addthegarlic,bayleaves,parsley,oregano,redpepperflakes,tomatoes,andapinchofseasalt.Reducetheheattolowandsimmerforabout20minutes,untilsauceisnearlysmooth.Addtheanchoviesandwhitewineandsimmerforabout5minutes.Addtheclamsandcoverwithalidfor8to10minutes,oruntiltheclamshellspopopen.Discardanythatdonotopen.Saltagaintotaste.Addthecookedpasta.TossinthepanwiththeParmigiano-Reggiano.

“Forme,cookingisanexpressionofthelandwhereyouareandthecultureofthatplace.”

—WolfgangPuck

BeefBracioleAfter a long day, my dad and I walk into our home. Italian folk singer AlMartinosings,“Ihavebutoneheart,thisheartIbringyou,”inthebackground,and the smells ofNana’s sauce that has been simmering all day putme in aninstantstateofserenity.

Today when I make this special meal, the house is full of that nostalgicaroma,andIampropelledbackwardintomyadolescence.Inmyfamily,thiswasservedasapastasauce,butitcanbeservedwithjustaboutanything,evenasanappetizer.Thankyou,Nana.—Nick

Serves6to8

FORTHESTEAK

1/2tablespoonmincedgarlic1tablespoonchoppedfreshchives1tablespoonchoppedfreshparsley1/2tablespoonchoppedfreshbasil1/2tablespoonchoppedfreshoregano3tablespoonsextra-virginoliveoil1tablespoonfreshlygratedParmigiano-Reggianocheese2poundsflanksteakseasalt

blackpepper

FORTHESAUCE

2(28-ounce)cansSanMarzanotomatoes12freshbasilleaves,chopped8freshoreganoleaves,chopped3wholebayleaves1/4cupextra-virginoliveoil1mediumredonion,diced2celerystalks,minced1mediumcarrot,minced5garliccloves,minced1/4cupdryredwine1/4cupfreshlygratedParmigiano-Reggianocheeseseasalt

blackpepper

HOWWECREATE

Topreparethesteak,inasmallbowl,mixtogetherthegarlic,chives,parsley,

basil,oregano,oliveoil,andParmigiano-Reggiano.

Cuttheflanksteakinto4-inchsquares,thenlightlyseasonwithseasalt.Covereachpieceofmeatwithplasticwrap,thenpoundwithameattenderizer,hammer,orotherheavyobjectuntileachpieceisabout1/4inchthick.Unwrapeachpieceofmeatandplacethemonaflatsurfacecoveredwithparchmentpaper.Evenlyspreadeachpiecewiththegarlicmixtureandtopwithadashofblackpepperandseasalt.Thenrollupthesteak,niceandtight,andcloseeachrollwithatoothpickortiewithbutcherstring.Setaside.

Forthesauce,inalargesaucepan,addthetomatoes,basil,oregano,bayleaves,seasalt,andblackpepperandallowtosimmeronverylowheatwhileyoucookthemeat.

Inalargeskilletovermediumheat,addtheoliveoil,onion,celery,carrot,andapinchofseasalt,andsautéfor3to4minutes,untilthevegetablesbegintosoften,stirringoccasionally.Thenaddthesteakrollsandsearthemonallsidesuntilbrowned,2to3minutesoneachside.Addthegarlicandredwine,andscrapethebottomoftheskillettoloosenanybrownedbits.Addalltheingredientsfromtheskilletintothesaucepanandstir.Toachievethebestflavor,letsimmer,uncovered,foratleast2hours,butnomorethan3(rollsmayfallapartifsimmeredtoolong),stirringoccasionally.Whendone,stirintheParmigiano-Reggiano.Makesuretogentlyremovethetoothpicksorstringbeforeserving.

WELLNESSNOTE:Creatingthismealisalaboroflove.Enjoyyourtimeofcookingandcontemplation,oftakinginthearomaswithaheartyglassofredwineandgoodcompany.Whenyouchop,reallychop;whenyoutaste,reallytaste.Andwhenyoueat,eatwithyourentireheart.Werecommendmakingthismealatleastonceinyourlife,astheflavorsandthepreparationseemtosumup…everything.

WinterChicorywithPersimmonsWhenpersimmonsstarttomaketheirwayfromthetreestoourkitchen,wefindanyexcusetoeatthem—oftenwithjustasqueezeoflimejuiceandasprinkleofcayenne pepper. But on slightly extravagant winter afternoons, we usepersimmonstocreatehearty,nutrient-richsaladslikethisone.

Serves4

FORTHEDRESSING

3tablespoonsfreshlimejuice(about2-1/2limes)1/2cupextra-virginoliveoil1tablespoonchoppedfreshthyme1/2teaspooncayennepepper

FORTHESALAD

7cupschicory(preferablycurlyendives)2persimmons,sliced(ofanyvariety)3/4cupchoppedpecans1/2cuppomegranateseeds1/3cupcrumbledbluecheeseseasaltblackpepperlimeslices,forgarnishcayennepepper,forgarnish

HOWWECREATE

Inasmallbowl,makethedressing.Whiskalltheingredientstogether.Inalargesaladbowl,mixthechicory,persimmons,pecans,pomegranateseeds,andbluecheese.Pourthedressingoverthesaladandtossuntilevenlycoated.Topwithseasaltandblackpepper.Garnishwithalimeslicetoppedwithasprinkleofcayennepepper.

“Orangeisthehappiestcolor.”—FrankSinatra

QuinoaKaleSaladwithRoastedButternutSquash

Our friendsowna juicebar inNewportBeachcalledPorrovita, andwhenourbusinesswasjustgettingstarted,we’dwakeupearlytomakequinoakalesaladsand wraps with homemade tortillas for them to sell. Today, our quinoa saladrecipetakesonmanydifferentforms,butmakingitalwaystakesusbacktothebeginning of comewecreate, back to the people who believed in us from thestart.

Serves42cupscubedbutternutsquash1/2cupchoppedwalnuts1/2cupchoppedred

onion1/2teaspoongroundcinnamon1tablespoonchoppedthyme1teaspoonrawhoney1/2cupextra-virginoliveoil,divided1cupquinoa1bunchkale,stemsremoved,cutinto1/2-inch-wideribbons(about5cups)1/3cupdriedcranberries1teaspoonbalsamicvinegar1/4cupshavedParmigiano-Reggianocheese(optional)seasaltblackpepper

HOWWECREATE

Preheattheovento425ºF.

Placethebutternutsquash,walnuts,andredonioninalargebakingdish.Seasonwithseasalt,blackpepper,andthecinnamon,thyme,honey,and1/4cupoftheoliveoil.Bakefor20to25minutes,untilthesquashistenderandgolden,turningoccasionally.

Meanwhile,inalargepot,bring2cupsofwatertoaboilandaddthequinoa.Leavethepotuncoveredandcookovermedium-lowheatforabout15minutes,untilthewaterisabsorbed.

Inalargebowl,combinethekale,cranberries,balsamicvinegar,andtheremaining1/4cupoliveoilandmix.Gentlyfoldinthebutternutsquashmixtureandthequinoa.TopwithshavedParmigiano-Reggiano,ifdesired.Thissaladcanbeservedwarmorcold.

WELLNESSNOTE:Beautifulinshapeandcolor,butternutsquashishighinfiberandfullofantioxidantsandphytonutrients,aswellaspotassium,folate,andvitaminB6.Ashinyskinindicatesthattheseededfruitwaspickedtoosoon,sogoforonewithaheavymatteinstead.

RoastedMediterraneanBrusselsSproutsBrusselssproutsareoneofourfavoritesbecauseofthey’reeasytoprepareinavariety ofways. For amore seasonal flavor,we’ll bake themwith cinnamon,nutmeg, and chopped sweet potatoes. This recipe is more traditionallyMediterranean,but it’ssimpleandfilling,andgreat for throwingtogetheronacoldlazynightafteralongday.Thefetacheeseisn’tnecessary,butitaddsanicebalanceofflavors.Ifyouwantanextrakick,wesuggestaddingonechoppedredonionandfivechoppedgarliccloves.

Serves4

4cupstrimmedandhalvedbrusselssprouts1cupwholeartichokehearts3/4cupwhole,pittedkalamataolives1-1/2cupswholebabyheirloomtomatoes2tablespoonsmincedfreshrosemary1/4cupextra-virginoliveoil4ouncescrumbledfetacheeseseasaltblackpepper

HOWWECREATE

Preheattheovento400ºF.

Combinethebrusselssprouts,artichokehearts,olives,tomatoes,androsemaryinalargebakingdish.Drizzlewiththeoliveoilandseasonwithseasaltandpepper.Mixtheingredientswellandcookfor30to35minutes,untilthebrusselssproutsaregoldenbrownandtender.Mixinfetacheesebeforeserving.

ChickenPiccataPiccataisatartdressingorsauce(typicallycitrus)that’susedtoprepareameat.Traditionalchickenpiccatacallsforasaucewithheavybutter,butweuseextra-virgin olive oil instead. Serve this over a bed of spinach, with a side ofasparagus,orwithasimplearugulasaladforawell-balancedmeal.

Serves41poundboneless,skinlesschickenbreasts(3or4breasts),pounded1/4inch

thickseasaltblackpepper2eggs,lightlybeaten1cupwhitewholewheatflour1/4cupextra-virginoliveoil1/3cupfreshlemonjuice(about2-1/2mediumlemons)1garlicclove,minced1/2cupchickenstock1/4cupwholecapers,rinsed1teaspoonchoppedfreshbasil1-1/2teaspoonschoppedfreshdill3tablespoonschoppedfreshparsley,forgarnish

HOWWECREATE

Oncepounded,seasonthechickenpieceswithseasaltandblackpepper.Placethebeateneggsandflourintwoseparateshallowbowls.Dredgethechickenpiecesintheeggandthenintheflourandevenlycoat,shakingoffanyexcessflour,andplacethemonaplate.

Inalargeskillet,bringtheoliveoiltomedium-highheat.Addthechickenandcookforabout3minutesoneachside,oruntilgolden,doingsoinbatchesifneeded.Removeandtransfertoaplate,coveringwithfoiltokeepwarm.

Addthelemonjuice,garlic,chickenstock,capers,basil,anddilltotheskilletandbringtoboil.Returnthechickentotheskilletandsimmerforabout5minutes.Transfertoaplatter.Pourtheremainingsauceoverthechickenandgarnishwithparsley.

DarkChocolateTangerineSlicesWefindasimple, juicytangerinetobeoneof thegreatpleasuresof life.Theyaretheperfectendtoameal,especiallytoppedwithalittledarkchocolateandasprinkleofseasalt.

Makesabout40pieces(Serves8to10)8tangerines(Clementinesarebest)3-1/2to4ouncesdarkchocolate(withat

least70percentcocoa)seasalt

HOWWECREATE

Lineabakingsheetwithparchmentpaper.Peelthetangerines.Usingadoubleboiler,meltthedarkchocolate.Dipeachtangerineslicehalfwayintothemeltedchocolateandplaceonthebakingsheet.Sprinklewithsaltandrepeatwithalltheslices.Refrigeratefor10to15minutes,oruntilthechocolatehashardened.

APPENDIX

FreshPastaDoughMakingyourownpastadoughcanbesosimple,fresh,andfun.Theconsistencyofthenoodleischewierthandriedpasta,andwefindthatwegetfullfasterthanwedowithstore-boughtnoodles. In thebeginning,you’llneed to invest sometimeintotheprocess,butonceyougetthehangofit,you’llbeapasta-makingproinnotime.Wefind100percentwholewheatpastatobeabittoodense,sowhenthat’swhatweareinthemoodfor,wemixequalparts100wholewheatandall-purposeflours tosoften theoverall texture.And,whenyou’re ready toget really creative, try adding some fresh herbs to your pasta, like mincedrosemary in your fettuccine or thyme in your farfalle. The possibilities areendless.

Makes1pound2-1/4cupsunbleachedall-purposeflour,*plusmoreasneeded3eggs,lightly

beaten1/4teaspoonseasalt1teaspoonextra-virginoliveoil2tablespoonswater,plusmoreasneeded*Note:Forwholewheatdough,useequalparts100percentwholewheatandall-purposeflour.Doubletheamountofwater,andcontinuetoaddwater1tablespoonatatime,ifnecessary.

HOWWECREATE

Onaflatsurface,placetheflourinamoundandcreatealargewellinthecenter,addingtheeggs,seasalt,andoliveoilinside.Usingyourhands,gentlybegintomixingredientstogether.Oncetheflourbeginstogather,addthewater,1tablespoonatatime,andstartkneadingintoadough.Addmorewaterorflour,asneeded.Usetheheelsofyourpalmstocontinuekneadinguntilthedoughiselasticandsmoothandabletoshapeintoaball;thiscouldtakeabout5minutes.Thencoverinplasticwrapandrefrigeratefor30minutes.

Takethedoughballoutoftherefrigeratorandunwrapit.Placeitonalightlyflouredsurfaceandcutitinto4equalparts.Wedothissoitiseasiertorolloutandtohandle(ratherthanworkingwithonelargepiece).

Onepieceatatime,begintorolloutthedoughwithaflour-dustedrollingpin.Startfromthecenterandrollonedirectionatatime,makingsuretoflipthe

doughoversoitdoesnotgetstuckonthesurface.Youmightwanttosprinkleapinchofflourontoyourworksurfaceacoupletimesthroughoutthisprocess.Rolluntilthedoughisabout1/16inchthickandrectangularinshape.

Untilyougetusedtorollingthedough,itmightbeabitthickerandtakeanadditionalminuteorsotocook.That’sokay.Justkeeppracticing!Likewesaid,practicemakesperfect(ornearlyperfect)withpasta.Onceyougetthehangofit,it’sincrediblysimple.Oncethepastasheetsarerolledout,sprinklethemwithapinchofflourandletthemdryfor5minutes.Then,ifyouwishtomakethecuttingprocesseasier,rolleachsheetintoaspiraltubeandcuttodesiredshape.

“Lifeisacombinationofmagicandpasta.”

—FedericoFellini

HAND-CUTPASTASHAPESWhenyouarecuttingyourpastabyhand,asopposedtousingapastamakerorroller, you’ll notice that your noodlesmay not be perfect. Somemay be a bitthicker,somethinner,somelonger,someshorter.Thisisokay!Embraceit,asitisatruetrademarkofentirelyhomemadepasta.

PAPPARDELLE,TAGLIATELLE,FETTUCCINE,LINGUINE,SPAGHETTIUseasharpknifeandaruler(oryourfreehand)tocuttodesiredwidth.Inorderofwidestnoodlestothinnestnoodles,youwillwanttocutpappardelle3/4inchwide,tagliatelle1/4inchwide,fettuccine1/6inchwide,linguine1/8inchwide,andspaghetti1/10inchwide.Onceyournoodlesarecut,unrollthem(ifusingspiraltubetechnique)andplacethem in a single layer on a flat surface and allow them to dry for about 5minutes. This will prevent them from sticking to one another while cooking.Placethepastainboilingwaterwithasprinkleofseasaltandcookforjust2to3minutes,untilthepastaisaldente.

Note: Although there are technically different noodle shapes that complimentdifferent sauces, in our recipes and our cooking, we often just ask ourselves,“Whatkindofnoodlesoundsgoodtonight?”Ittendstodothetrick.

FARFALLE: Use a rolling cutter to form pieces that are each 2 inches wide.Unroll thenoodles (ifusingspiral tube technique) thencut thestrips1 inch inlength, so you have 2 × 1-inch rectangular pieces. Pinch the middle of eachrectangletoformabowtieshape.

Cookinboilingwaterwithasprinkleofseasaltforjust2to3minutes,untilthepastaisaldente.

RAVIOLI:When the ravioli filling is readyandcooled, layone sheetofpastadoughdownona lightlyflouredflatsurface.Placefillingabout2 inchesapartonthedough;theamountoffillingyouusewilldependonwhatsizeyoucuttheravioli,but1 to1-1/2 tablespoons isgenerallystandard).Then,placeasecondsheetofdoughon topof the filling.Presson thedougharound themixture toeliminatetheairpockets,andcutintoshapesusingaraviolicutter,glasscup,orcookiecutter.Pinchtheedgestoseal.

Cookinboilingwaterwithasprinkleofsaltinbatches,soastogiveeachraviolienoughroom.Cookforjust2to3minutes,oruntilraviolifloatstothetop.

FreshPizzaDoughForus,makinghomemadePIZZAusedtoconsistofbuyingthedoughfromthegrocery store and simply adding the ingredients on top of it. Once we beganmaking the dough entirely from scratch, our Friday night pizza dates nevertastedsogood.Likeyoucanwithourfreshpasta,feelfreetoaddherbstoyourdough,suchasateaspooneachofmincedfreshparsley,oregano,andbasil.Wehopeyoutoofindpassioninyourpizzamaking.

Makes2(10-inch)pizzas(Serves4)1cuplukewarmwater2teaspoonsinstantyeast2cupsunbleachedall-purpose

flour*1teaspoonseasalt*Note:Forwholewheatdough,useequalparts100

percentwholewheatandall-purposeflour.

HOWWECREATE

Preheattheovento500ºF.

Placethewarmwaterinalargebowl,addtheyeast,andstirtodissolve.Letsitfor5minutes.Addtheflourandseasalt.Withyourhands,mixuntildoughbeginstoform.Onceitbeginstoformalooseball,takethedoughoutofthebowlandkneadwiththeheelsofyourhandsonalightlyflouredsurfaceuntilthedoughbecomesstretchy,4to5minutesorupto8minutes.Ifthedoughisstickingtoyourhands,workmoreflourin1/2tablespoonatatime.

Formthedoughintoaballandplaceitbackintothebowl.Coverthebowlwithacleandishtowelandletriseinawarmareaforaboutanhour.

Oncethedoughhasdoubledinsize,dividethedoughintwo,placeonparchmentpaper,androlleachpieceoutwitharollingpinuntilitbecomesabouta10-inchcircle.Transferthepizzastobakingsheetsandrefertothespecificpizzarecipeforfurtherinstructions.

SampleMenusforEvery-daysandExtraordinary-days

Oneofourultimatefavoritethingsaboutcookingismenucreation.Welovetotakethefeelofthedayandchooseourfoodsintuitivelytoenhancethatfeeling.This allows us to get artistic with our eatingwhile simultaneously filling ourbodies with the necessary nutrients. We encourage you to use these samplemenusasastartingpointandletyourcreativitytakeyoufromthere.

SpringSUNDAYSPRINGTIMEWatermelonGazpacho,page21FarfallePastawithArugula,Tomatoes,andSunflowerSeedPesto,page27Lemon-ThymeSorbetinLemonCups,page39GrapefruitMintProsecco,page41SATURDAYNIGHTONTHEPATIOBroccoliPecanRavioli,page30Balsamic-MarinatedPortobelloMushrooms,page36CaesarSaladwithMesquiteGrilledChickenandHomemadeDressing,page33ASPECIALOCCASIONSwissChardChardonnaySauté,page38MediterraneanRiceSalad,page37BlackPepperedLambChopswithMint-YogurtSauce,page25

SummerSUMMERGATHERINGGrilledProsciuttoeMelone,page48CapreseBoats,page44CucumberSaladwithCrumbledFetaandPineNuts,page46HeirloomTomatoandKalePizzawithHerbPizzaDough,page58SUNSETBARBECUEEggplantandKalamataRolls,page56WildSalmononPecanWoodwithDill-YogurtSauce,page52Garlic-HerbRice,page60MascarponeandHoneyStuffedFigswithaBalsamicReduction,page62BACKYARDBLISSAvocadoandLimeShrimpCocktail,page50OrangeandFennelSaladwithWhiteWineCitrusDressing,page54AlmondBakedHalibutwithTomato-CaperSauce,page55

AutumnACOLORFULEVENINGBeetCarpaccio,page81RoastedPumpkinAppleSageSoup,page89SweetPotatoGnocchiwithHoneyCrispApples,page79ROMANCINGTHEORDINARYBakedLemonandThymeMushrooms,page87PearandProseccoTilapia,page84Garlic-HerbSpaghettiSquashwithLemon,page77THECOMFORTOFAUTUMN

AvocadoDeviledEggs,page67ZucchiniLasagna,page73SimpleSautéedRapini,page85

WinterDINNERPARTYDININGWarmRosemaryOlives,page94WinterChicorywithPersimmons,page110LinguineandClamSauce,page106MOMENTSOFTHEMEDITERRANEANCioppino,page98RoastedMediterraneanBrusselsSprouts,page114SearedScallopsoverSpinach,page104AWARMWINTERRoastedFennelandCauliflowerSoup,page97QuinoaKaleSaladwithRoastedButternutSquash,page112PepperedSwordfishwithWarmChive-GarlicSauce,page105

References

Acquista, Angelo, and Laurie Ann Vandermolen. The MediterraneanPrescription:MealPlansandRecipestoHelpYouStaySlimandHealthyfortheRestofYourLife.NewYork:Ballantine,2006.

Cloutier,Marissa,andEveAdamson.TheMediterraneanDiet:LoseWeightandFeelGreatwithOneoftheWorld’sHealthiestDiets!NewYork:HarperCollins,2001.

Environmental Working Group. “EWG’s Shopper’s Guide to Pesticides inProduce,”April2014.http://www.ewg.org/foodnews/summary.php.

Jenkins,NancyHarmon.TheNewMediterraneanDietCookbook:ADeliciousAlternativeforLifelongHealth.NewYork:Bantam,2009.

Ozner, Michael. The Complete Mediterranean Diet: Everything You Need toKnowtoLoseWeightandLowerYourRiskofHeartDisease.Dallas:Benbella,2014.

Raffetto, Meri, and Wendy Jo Peterson. Mediterranean Diet Cookbook forDummies.Hoboken,NJ:JohnWiley&Sons,2012.

Conversions

CommonConversions

VolumeConversions

TemperatureConversions

Acknowledgments

Infinitethankstothepeoplewhofollow.Youarebeautiful.

To LibbeyGlass andAngieKelly, for providing us with a plethora of lovelyglasswareandtableware.TheSixtiesStellastillremaintobesomeofourveryfavorites,ofwhichwehavehadmany-a-cheerswiththosewelove.

ToToddPorterandDianeCu,forthebountifulamountsofinspirationyouhavegivenusinfood,inphoto,andinlife,forsharingyourknowledgeandopeningyourheartstotwokidswithbigdreams.

ToAnthropolgie,TJMax/Homegoods,SurLaTable,andWilliams-Sonomafortheendlessprop-spiration.You’readreamtoworkwith.

To the Trader Joe’s,Whole Foods, and Sprouts employees ofNewport BeachandTustinandallovertheWestCoast,really,forprovidinguswiththesmilesthatfueledtheserecipesandforgiv-ingusasenseofhomenomatterwherewewere.Andforthewondrouswinedeals,ofcourse.

Tothefamilyandfriendswhoinspiredthesecreations.Weloveyouimmensely.

To Kayla Sampson and Amber Thrane of Dulcet Creative for the deep bellylaughs and for shooting the springtime table. And to Meiwen Wang, forphotographingtheautumnspreadandbeinganoveralldoll.Youarealltalentedbeyondwords.

To Keith Riegert and Ulysses Press for reading our first email and taking achanceonus.

ToReaFrey,forbeinganutritionmagicianandforsharingyourwordsandyourknowledge.

To all of the designers and editorswho haveworked to bring this creation tofruitionandtoKourtneyJoyandthePRteamforpushingitforward.

And,ofcourse,toAliceRiegert,oureditor,forthebackandforths,thehonesty,and the ideas and for sitting alongside us on this roller coaster that is a firstcookbook.Youaretrulyagem.

Toallof theplaceswehave lived throughout thecreationof thisbook,and to

finding our home—whichwe have come to realize, is nothingmore than themealsweshareandthememorieswemake.

Andtoyou,ofcourse,whereveryouare,forallowingusintoyourkitchenandinto your lives.We can’t wait to see what you create.Make sure to throw ahashtagourway#comewecreate,sowecanallcollaboratetoformacommunityofinspiration.

AbouttheAuthors

Nick Nigro and Bay Ewald are cofounders of comewecreate, a boutiqueculinaryartscompanythatfocusesonallthingsimaginativewithintherealmoffood.Youcantrytheiruniqueandhealthymenuitems(includingvariationsoftheWatermelonGazpacho,CapreseBoats,andBeetCarpacciofromthisbook)atAvatarCafe inLongBeach,California.NickandBay recentlymoved fromOrange County, California, to Portland, Oregon, where aside from beingpassionatefoodies,theyarealsoin-progressnovelwriters,creativefilmmakers,and devout nature wanderers. Follow their adventures on Instagram@comewecreateorvisittheirwebsiteatwww.comewecreate.com.

Rea Frey is an award-winning author, nutrition specialist, and InternationalSportsSciencesAssociationcertified trainer.She is theauthorofDetoxBeforeYou’reExpecting:ACleansingProgram toPrepareYourBody forPregnancy,PowerVegan:Plant-FueledNutritionforMaximumHealthandFitness,andTheCheatSheet:AClue-by-ClueGuidetoFindingOutIfHe'sUnfaithful.ShelivesinNashvillewithherhusbandanddaughter.