Main Courses

This lightly spiced chicken has a subtle flavor that makes it especially pleasing as a warm-weather meal.

2 tablespoons olive oil
½ teaspoon ground cumin
1 tablespoon butter
4 boneless chicken tights halves
1 clove garlic, minced
½ cup chicken stock
1 medium cucumber, peeled, seeded, and chopped
3 tablespoons sour cream
3 tablespoons sour cream

Heat the oil and butter in a skillet over medium heat until the foam subsides. Add the chicken and cook, turning frequently, about 10 minutes, until golden. Remove the chicken from the skillet.

Add the cucumber, cumin, salt, pepper, and garlic to the skillet and cook, stirring frequently, for 2 minutes. Return the chicken to the skillet and add the chicken stock. Bring to a boil, lower the heat, and simmer for 5 minutes. Remove from the heat and stir in the sour cream. Serve immediately

Serves 2

When simmered in turmeric, also known as Indian saffron, chicken breasts become wonderfully aromatic. Turmeric has been revered for centuries, not only for its flavor, but also for its medicinal properties. Rich in potassium and vitamin C, turmeric acts as an excellent anti-inflammatory, according to traditional Indian medicine. The addition of sour cream makes this dish smooth and sumptuous.

3 tablespoons butter
4 cloves garlic, minced
1 whole boneless chicken breast, cut into strips
½ cup chicken stock
½ cup sour cream
1 ½ teaspoons cumin
1 tablespoon chopped fresh cilantro or flat-leaf
1 ½ teaspoons turmeric
¼ teaspoon dried hot pepper flakes (optional)
Parsley for garnish(optional)

Heat the butter in a heavy casserole oven medium-high heat until the foam subsides. Add the chicken strips and sauté, stirring, about 2 minutes, until browned. Add the cumin, turmeric, hot pepper flakes, and garlic, and sauté the mixture, stirring occasionally, for 2 minutes. Add the chicken stock and bring to a boil. Lower the heat to medium-low and simmer the mixture, stirring occasionally, for 10 minutes. Slowly add the sour cream and simmer the mixture (do not let it boil) for 3 minutes, or until heated through. Transfer the chicken with the sauce to a serving plate, garnish with the cilantro or parsley if desired, and serve immediately.

Serves 2

Tangy capers are a natural partner for chicken. In this dish, the capers and lemon are mellowed when butter is whisked into the liquid, creating a rich sauce.

1 tablespoon olive oil
1 teaspoon grated lemon zest
2 whole boneless chicken breasts halved
1 tablespoon capers
2 tablespoon chilled butter cut to small pieces
½ cup white wine
1 tablespoon lemon juice

Heat the oil in a heavy skillet over medium heat until hot but not smoking. Add the chicken and cook for 4 minutes on each side, or until browned. Remove the chicken from the skillet and keep warm.

Add the wine, lemon juice, lemon zest, and capers to the skillet. Bring to a boil, lower the heat, and simmer for 2 minutes making sure to scrape up any brown bits from the bottom of the skillet. Whisk in the butter, 1 piece at a time, and cook over low heat for 1 minute, or until heated through. Pour the sauce over the chicken and serve immediately.

Serves 2

As a special occasion dish, these succulent game
hens can’t be beat. Serve with Vegetable Medley.

3 tablespoons butter
Juice of ½ lime
2 Cornish game hens, quartered
1/3 cup chicken stock
¼ cup dry white wine
Salt and pepper to taste

Heat the butter in a heavy casserole or Dutch oven over medium-high heat until the foam subsides. Add the hens and cook for 5 minutes on each side. Add the wine, lime juice, chicken stock, salt and pepper, and bring to a boil. Lower the heat to medium, partially cover the casserole, and cook for 15 minutes or until the hens are cooked through. Serve immediately.

Serves 2

A comforting food for cold nights, this creamed chicken is so good on its own that you’ll never miss the traditional toast accompaniment. Just use your soup spoon to savor every last bite.

1 whole boneless chicken breast cut into
1-inch pieces
1/3 cup dry white wine
2 tablespoons minced shallots
1 cup sliced mushrooms
1/3 cup chicken stock
½ cup heavy cream
Flat-leaf parsley
2 tablespoons chopped fresh
1 teaspoon fresh thyme or
½ teaspoon crumbled dried thyme
3 tablespoons butter
Salt and pepper to taste

Season the chicken with thyme, salt and pepper. Heat 2 tablespoons of butter in a skillet over medium-high heat until the foam subsides. Add the chicken and sauté about 3 minutes, until light golden. Add the mushrooms, stirring occasionally, for 2 minutes. Remove the chicken-mushroom mixture from the skillet and reserve.

Add the remaining tablespoon of butter to the skillet and sauté the shallots, stirring occasionally, for 2 minutes. Add the wine and stock to the skillet. Bring to a boil, lower the heat, and simmer for 5 minutes, making sure to scrape up any brown bits form the bottom of the skillet. Add the cream and gently simmer for another 5 minutes. Return the reserved chicken-mushroom mixture to the skillet, add the parsley, and cook over medium heat for 2 minutes, or until heated through. Serve immediately.

Serves 2

A tasty breakfast or brunch dish for people who can have eggs but not toast.

4-8 eggs
Creamed Spinach

Serves: 4

1.Divide the Creamed Spinach among 4 oiled ramekins or individual casseroles.

2.With the back of a spoon make 1 or 2 depressions in spinach. Then break an egg into each depression.

3.Bake at 375 for 10 minutes, or until firm.

1.Place the spinach in a large non-stick frying pan.

2.Using back of a spoon make 4 to 8 depressions in the spinach.

3.Bake as above and serve with a spatula.

Lamb is tenderized in a marinade of olive oil, lemon, rosemary and garlic. This dish is ideal for a special summer barbeque.

1 small boneless leg or shoulder of lamb (2-2 ½ pounds)
4 cloves garlic, pealed and sliced
1 table spoon dried rosemary
6 tablespoon dried rosemary
6 tablespoons olive oil
Juice of 1 lemon
1 teaspoon ground cumin
Salt and Pepper to taste

1. Butterfly the bonded lamb and pierce the flesh with a sharp knife in several places. Push slivers of garlic and rosemary into the cuts. Prepare the marinade in a large bowl by mixing together the olive oil, lemon juice, ground cumin and salt and pepper. Place the meat into the marinade and mix to ensure it is well covered. Leave for at least 1 hour.

2. Remove the lamb form the marinade and place either on an oiled grill rack set 5-6 inches over glowing coals or under a broiler, about 4 inches from the heat. Cook for about 10 minutes on each side for medium-rare, brushing occasionally with the marinade.

Marinated & Grilled Lamb Kebabs

Cut ½ pounds of leg or shoulder fillet of lamb into 1-inch cubes. Make a marinade by mixing 1/3 cup olive oil, the juice of 1 lemon, 4 peeled and curshed cloves of garlic, 1 tablespoon of chopped rosemary, 1 teaspoon of cumin and salt and pepper. Marinate the meat for about 1 hour. Remove from the marinade and thread onto skewers. Grill on a well-oiled rack, set 5-6 inches over glowing coals, for 4-6 minutes (med-rare). Alternatively, broil the lamb on the rack of a broiler pan about 4 inches from the preheated broiler, for 4-6 minutes (med-rare), turning occasionally. You can also thread some chopped red bell pepper, whole mushrooms or chopped onion on to the kebabs with the lamb.

Serves 4

The beef is marinated in a sherry, herb and garlic mixture, then cooked with prosciutto and olives. The success of this dish depends on the quality of the beef used. Top sirloin works well.


2/3 cup olive oil
6 tablespoons dry sherry
1 onion, peeled and chopped
2 cloves garlic, peeled and crushed
1 teaspoon chopped fresh thyme or oregano
Salt and pepper to taste


2 ¼ pounds top sirloin steak
Olive oil for frying
4 slices Prosciutto or Serrano ham cut into strips
15-20 green or black olives

1. To prepare the marinade, mix together the olive oil, sherry, onion, garlic, herbs, salt and pepper in a large bowl.

2. Slice the beef into thin strips and place into the bowl with the marinade. Ensure each piece is well coated in the liquid. Cover and leave to marinate for at least 2 hours.

3. When ready to cook, heat the oil over high heat in a heavy-based pan and sauté the Prosciutto for 1-2 minutes. Then, when the pan I very hot, remove he beef from the marinade and add to the pan. Saute for 3-4 minutes only so the beef is not overcooked and tough. Turn the beef and Prosciutto regularly during cooking to ensure that the strips are evenly cooked all over. Remove the pan from the heat.

4. Meanwhile, place the marinade in a small saucepan over high heat and boil it vigorously to reduce the liquid to half the original amount, then pour it into the pan containing the beef and ham. Add the olives and regeat quickly so as not to continue cooking the beef. Serve immediately, with plain boiled rice or potatoes.

Serves 6-8

Herbs, spices and a mixture of meats are combined in this unique recipe for juicy meatballs. A spicy mushroom and sherry sauce finishes the ensemble beautifully. This dish is equally good when made with ground lamb, but it is important that you buy meats of the best quality and have them finely minced so that they bind will during cooking.

½ pound finely ground beef
½ pound finely ground pork
4 slices bacon, finely chopped
1 clove garlic, peeled and crushed
1 tablespoon chopped fresh parsley
1 teaspoon ground cumin
1 teaspoon dried thyme
juice of 1 lemon
1 egg beaten
1 tablespoon olive oil
Salt and pepper to taste

1 tablespoon olive oil
1 medium-sized onion, peeled and chopped
1 clove garlic, peeled and crushed
¾ ounce dried mushrooms, soaked
3 tomatoes, peeled and chopped, or 8-ounce can of tomatoes
2/3 cup gluten-free dry sherry
1 bay leaf
1 tablespoon paprika
Salt and pepper to taste
Chopped fresh parsley to garnish

1. Mix the ground beef and pork with the bacon, garlic, parsley, cumin and thyme in a bowl. Add the lemon juice and beaten egg and season with salt and pepper. Mix the ingredients together with your hands to ensure they are well blended. If you would like to test the seasoning, sauté some of the mixture in a little oil and taste. The meatballs should be quite spicy, but tailor them to suit your preferences.

2. Divide the meat mixture evenly and roll it into balls that are roughly the size of golf balls. Dampen your hands with a little water before rolling the mixture – this will prevent it from sticking to your hands.

3. Brown the meatballs in a Dutch oven or other heavy-based pot with the oil. Do this in small batches, to ensure they are all evenly cooked. Once browned, transfer the meatballs to a dish and keep warm in a low oven.

4. To make the sauce, heat the oil in the same Dutch oven or pot I which the meatballs were browned and soften the onions and garlic in the oil. Drain the mushrooms, reserving the soaking liquid, and chop them finely. Add them and the tomatoes to the pan. Cook for another minute or so.

5. Mix the sherry, a little of the reserved mushroom soaking liquid, the bay leaf and the paprika. Slowly bring the sauce to a boil. Place the meatballs back into the pot with the sauce, season with salt and pepper and cover. Simmer gently for 30 minutes, turing the meatballs occasionally to ensure that they cook evenly and do not dry out. Once cooked, sprinkle with chopped parsley and serve with boiled rice, mashed potatoes or polenta.

Serves 4-6

The spicy lamb is steamed in the oven for approximately 3 hours, which makes it very tender and succulent.

2 cloves garlic, peeled
1 teaspoon coarse salt
2 tablespoons chopped fresh rosemary
1 tablespoon cumin seeds
1 tablespoon coriander seeds
3 tablespoons olive oil
2 tablespoons paprika
1 teaspoon gluten-free cayenne pepper
1 boneless leg of lamb (approx 4 ½ lbs)
1 quart (4 cups) white wine

1.Crush the garlic and salt together in a mortar with a pestle, adding the chopped rosemary, cumin seeds and coriander seeds gradually. Continue grinding until all of the ingredients are broken down. Add the olive oil, paprika and cayeene pepper and mix into a paste.

2. Place the lamb, cut-side up, on a large sheet of aluminum foil and work half of the spicy paste into it. Roll up the meat and secure with string. Rub the remaining paste on the outside of the roll and wrap in foil. Leave for at least 3 hours or overnight (refrigerated) for the spices to flavor the meat.

3. Preheat the oven to 350 degrees, unwrap the meat, leaving it tied, and place in a roasting pan. Pour the wind around it and cover with another sheet of foil. Seal the edges of the pan to prevent steam escaping.

4. Cook for 2 hours. Romove the foil, increase the heat toe 400 degrees, and cook for another hour. If the pan juices dry out, add wine or water. To serve, remove the string, cut the meat into thick slices and place on a bed of Spicy Moroccan Rice. Use the pan juices as gravy.

Serves 6

This popular Greek dish is usually drenched in a béchamel sauce (made with wheat flour). This gluten-free version uses cornstarch.

3 medium-sized eggplants
Salt for dehydrating
4 tablespoons olive oil for frying, Plus extra for greasing
1 onion, pealed and chopped
2 cloves garlic, peeled & crushed
2 ¼ pounds ground lamb
1 ½ tablespoons cornstarch
1 teaspoon thyme or oregano
3 extra large eggs
1 ½ cups milk
1 2/3 cups Tomato Sauce
Salt and pepper to taste

1. Cut the eggplant into ½ inch-thick slices. Sprinkle with salt and set aside for 1 hour to draw out the juices. Preheat the oven to 350 degrees. Grease a deep rectangular 8×11 inch ovenproof dish. Heat the oil in a pan over medium heat, rinse the eggplant and pat dry, then sauté them for a few minutes until slightly browned. Remove and set aside.

2. Place the onion and garlic in a pan and sauté until transparent. Add the lamb and cook for 5 minutes until slightly browned. Mix in the cornstarch, herbs, salt and pepper and cook a little longer, than remove from the heat.

3. In a separate saucepan, beat the eggs with the milk, stirring and heating until thick, without allowing the mixture to boil (some people may like to add ½ cup grated cheese at this stage- I do not think it is necessary).

4. Arrange the ingredients in three layers in the ovenproof dish- first some eggplant, then he lamb, then the remaining eggplant. Pour over the tomato sauce and top with the egg and milk sauce. Place in the preheated oven for 1 hour or until the top is golden brown. Serve with a simple salad.

When this dish is served, the center of each slice of pork is fulled with a neat circle of liver, bacon and brandy pate’ – an impressive detail that is ideal for special dinner parties. The trick is to freeze the pate’ in a sausage shape, in order to stuff the pork loin with ease.

½ pound of pork liver, ground
½ pound (8-10) slices bacon,finely chopped
¼ pound of ham (about ½ cup) finely chopped
1 clove garlic, peeled and crushed
1 small onion, peeled and finely chopped
1 teaspoon dried thyme
1 tablespoon brandy
Pinch of allspice
Salt and pepper to taste
Butter for greasing

2 ¼ pounds boneless pork loin
8 slices bacon (if using fatless pork loin)
1 cup stock
1 tablespoon gluten-free Dijon mustard

1. To make the pate’, blend the meats together. Add the remainder of the pate’ ingredients and mix well. Leave to stand for roughly 1 hour to allow the flavors to infuse. To check the seasoning, fry a small amount of the mixture until cooked through, then allow to cool a little before tasting – it should be quite spicy. Adjust the seasoning if necessary.

2. Grease a sheet of aluminum foil that is roughly 12 inches long. Place the pate’ mixture on to the foil and shape into a long sausage 12 inches long and roughly 1 ¾ inches in diameter. Wet your hands with a little water first, to prevent the pate’ from sticking to them. Once you have formed the shape, roll the sausage using the foil. Place it in the freezer until solid.

3. The pork loin should be stuffed from the frozen roll of pate’ about 24 hours before it is cooked. To do this, make a cross-shaped incision through the center of each end of the meat using a long, sharp knife. Cut into the loin from both ends. Then push the frozen pate’ roll through the opening in the meat to the other side, coaxing it gently where necessary. Mold the meat around the pate’ roll to ensure that the pate’ maintains its circular shape. Season the stuffed pork loin with salt and pepper and, if using fatless loin, wrap it in bacon slices. Wrap the meat in aluminum foil and set aside until the pate’ has defrosted.

4. When ready to cook, preheat the oven to 350 degrees. Place the bacon-wrapped pork loin in a roasting pan with a little water around it (do not remove the foil). Bake in a preheated oven for roughly 2 hours. After this, remove the foil and increase the heat to 375 degrees. Roast the pork for approximately 1 more hour, until the pork is brown.

5. Take the pork out of the roasting pan and keep warm on a dish covered with aluminum foil. Now make a gravy by deglazing the roasting pan with the stock and mustard. Then boil vigorously for 1-2 minutes to reduce the liquid a little.

6. When ready to serve, cut the meat into fairly thick slices and pour some gravy over each portion. Serve with roast or boiled new potatoes and vegetable puree’.

Serves 6

A unique sauce, flavored with apricots and sweet wine, is the secret of this dish, which is quick and easy to make.

3 tablespoons olive oil
½ tablespoon butter
1 large pork tenderloin
4 shallots, peeled and chopped about 1 ½ lbs
½ lbs (about 30) ready to eat
1 bay leaf
Dried apricots
1 teaspoon cinnamon
Salt and pepper to taste
1 1/3 cups Port or Malaga wine
1 1/3 cups beef stock
Tablespoon gluten-free Dijon mustard

1. Heat the oil and butter in a skillet that has a lid. Add the pork tenderloin and cook until brown all over. Remove, cut into 4 pieces and keep warm.

2. Now, sauté the shallots for 5 minutes, then add the apricots, bay leaf, cinnamon, salt, pepper, wine and stock. Bring to a boil, then simmer for 10 minutes, stirring occasionally, until the liquid has reduced to half the original quantity. Mix in the mustard.

3. Place the port back into the skillet and cook covered for 15 minutes, turning once. Remove the port, place on to 4 plates, pour the sauce over each helping and serve the spicy Moroccan Rice (see below).


Wash 1 ¼ cups of Basmati rice and place it in 1 ¾ cups of salted water. Bring to a boil and simmer for 10 minutes. Mix in 2 peeled and chopped shallots, 1/3 cup of seedless raisins, half a teaspoon each of ground coriander and ground cumin, a pinch of cayenne pepper, 1 tablespoon of olive oil and the juice of half a lemon. Leave to stand covered for 5 minutes to allow the flavors to permeate the rice.

Serves 4

2 1/4 lbs boneless pork loin
8 slices bacon
1 c stock
1 tbs gluten-free Dijon mustard
Serves: 6

1. Season pork loin with salt and pepper and, if using fatless loin, wrap it in bacon slices. Then wrap it in aluminum foil

2. Pre-heated oven at 350F, or gas mark 4.

3. Place the bacon-wrapped pork loin in a roasting pan with a little water around it (Do not remove foil).

4. Bake for roughly 2 hours. Then remove the foil and increase the heat to 375F or gas mark 5.

5. Bake for roughly 1 more hour, until pork is brown.

1. Deglaze the roasting pain with the stock and mustard

2. Boil vigorously for 1-2 minutes, reducing the liquid slightly.

This warming winter dish can spice up any cold evening! The beef is cooked gently on the stove for a few hours, which allows the flavors of the spices and beer to be absorbed fully by the meat to create a robust and tasty stew.

3 tablespoons olive oil
2 ¼ pounds chuck or bottom round beef
3 cloves garlic, peeled and chopped
1 onion, peeled and chopped
1 teaspoon allspice
6 cloves
Freshly grated nugmeg to taste
1 ½ cups dark beer, such as
½ pounds (about 18) prunes, soaked and pitted
Guinnes or Stout
2 Teaspoons of arrowroot
Salt and pepper to taste

1. Heat the oil over high heat in a large Dutch oven or other heavy-based pot that has a lid. Cut the beef into even-sized cubes and brown them rapidly in the heated oil. Reduce the heat and add the garlic, onion, allspice, cloves and nutmeg. Cook the meat for a few minutes until all the flavors are thoroughly blended together.

2. Pour in the beer and ½ cup water and slowly bring the stew to a boil. Then reduce the heat and add the prunes. Season the mixture with salt and pepper to taste. Cover the Dutch oven an simmer gently until the beef is very tender – this will take approximately 2-3 hours, depending on the quality of the beef used. Stir once or twice during cooking.

3. Once the meat has cooked, blend the arrowroot with 3 tablespoons of water and stir this into the Dutch oven. Bring the mixture back to a boil to thicken the sauce a little. Adjust the seasoning to taste. Serve the beef stew with either plain boiled rice or some mashed potatoes in a green vegetable.

Serves 6-8

Gaddina Catanisi – Catania-Style Chicken

1 chicken, 3-1/2 to 4 pounds
Fresh rosemary
Marjoram (or oregano)
Garlic, chopped
1 nutmeg, to grate
Extra virgin olive oil
Scallions, use only the white ends, chopped
1 cup kale
1 cup of orange juice, fresh squeezed
4 Tbs white wine

Cut chicken into eight parts. Sprinkle each part with salt, fresh rosemary, marjoram, chopped garlic to taste, and a good three scrapes of nutmeg. Choose a baking dish that will accommodate the chicken in one layer and can be used on top of the stove as well as in the oven. Place a small amount of extra virgin olive oil in the pan, turn heat to high, and brown the chicken.

When the chicken is well browned on all sides, add the chopped scallions, the cup of orange juice, pepper and 4 tablespoons of white wine. Transfer to a preheated oven at 375 degrees. Bake for 1-1/4 hours. Baste the chicken with the pan juices from time to time. When cooked, serve it in the baking dish in which it was baked and add the finely cut kale and allow it to steep in the juices.

Chicken with almonds – Galletto con le Mandorle

1 chicken, cut into 8 pieces (3 to 3 1/2 pounds)
3 Tbs olive oil
1 Tb tomato paste
4 Tbs white or red wine vinegar
1 t sea salt
1/2 t pepper
3/4 cup blanched almonds, crushed
1/4 cup blanched whole almonds, toasted

1. Brown the chicken in 2 tablespoons of the olive oil over low heat. This will take about 15 minutes. Drain the chicken and set aside.

2. Pour the remaining olive oil into the pan with the tomato paste dissolved in 1 cup warm water. When the sauce begins to boil, add the vinegar, salt, pepper, and crushed almonds. When the sauce returns to a boil, add the chicken pieces, lower the heat, and cook, uncovered, for 45 to 50 minutes, adding a little water if the sauce starts to get too thick. Turn the pieces of chicken over at least once.

3. Arrange the chicken on a platter covered with some sauce. Sprinkle the toasted almonds on top. Serve warm in winter and at room temperature in summer.

Serves 4

Serves 6

Menestra is one of the irreplaceable dishes of Navarra cuisine. Menestra can be served as a side dish to fish or meat, or as a main course in its own. In this recipe, use only the stems of the Swiss chard. Cut away the greens and save them for making a Sautéed Swiss Chard with Raisins and pine nuts. You will be using three pots simultaneously because the vegetables must be cooked separately, but the result more than justifies a crowded stove top.

6 preserved or fresh white asparagus spears
3 quarts water
Sea Salt
6 Swiss chard stems
1/2 pound cabbage
6 small artichokes
1 lemon, halved
1 tablespoon plus 1 teaspoon whole grain flour
2 cups diced carrots
1/4 cup olive oil
4 thin slices spanish ham, minced

If using preserved asparagus, drain them and reserve 1 cup of the brine; set the asparagus and brine aside separately. If using fresh asparagus, cut off about 1 inch from the base of each spear and then peel the spears with a vegetable peeler.

Pour 1 quart of the water into a saucepan and bring to a boil over hight heat. Salt the water lightly and add the Swiss chard stems, cabbage, and, if you are using them, the fresh asparagus. Cook for 20 minutes, or until the asparagus are tender, then lift the asparagus out with a wire skimmer or tongs. Continue cooking the chard stems and beans for 10 minutes longer, or until very tender. Drain, reserving 1 cup of the cooking liquid, and set aside to cool. When cool enough to handle, cut the chard stems and the beans into thin strips.

Meanwhile, working with 1 artichoke at a time, peel off the tough outer leaves. Cut off the stem flush with the bottom, and cut off the top one-third of the leaves. Rub the trimmed artichoke with a lemon half. Repeat with the remaining artichokes, rubbing them each with the same lemon half. In a second saucepan, bring 1 quart of the water to a boil over medium-high heat. Add 1 tablespoon of the flour and the remaining lemon half and stir to mix. (The lemon prevents the artichokes from turning dark, and the flour counterbalances the acidity of the lemon and makes the artichokes more tender.) Add the artichokes, decrease the heat to medium, cover, and cook for 20 minutes, or until tender when pierced with the tip of a knife. Drain.

Preheat the oven to 350ºF.In a third saucepan, bring the remaining 1 quart water to a boil over medium-high heat. Salt the water lightly, add the carrots, decrease the heat to medium-low, and boil gently for about 5 minutes, or until tender. Drain.

Put the vegetables in separate piles on an oven proof platter and place in the oven. Meanwhile, in a small skillet, heat the olive oil over medium heat. Add the ham and sauté, stirring often, for 1 minute, or until the fat glistens. Using a slotted spoon, lift the ham from the pan with the oil to high heat and stir in the remaining teaspoon flour. Add the reserved 1 cup brine (or the cooking liquid if you used fresh asparagus), stirring to mix well, and bring to a boil. Cook, stirring often, for about 2 minutes, or until the liquid turns opaque. Pour the sauce over the vegetables, heat through in the oven for 2 minutes, and serve immediately.

Moroccan stews are called tagines because they’re traditionally made in a glazed earthenware pot with a cone-shaped lid called a tagine. However, a large saucepan works just as well. This tasty chicken and olive tagine is served over a bed of almond-studded wild rice.


1 tablespoons extra virgin olive oil
1 red onion—finely chopped
1 green pepper (capsicum)—deseeded and finely chopped
2 cloves garlic—finely chopped
1 teaspoon cumin
1 teaspoon paprika
1/4 teaspoon ground ginger
1/4 teaspoon cinnamon
1 teaspoon sea salt
1/2 teaspoon ground black pepper
1/2 cup organic chicken stock
14 oz (420g) tomatoes—chopped
12 oz (360g) skinless chicken breast—cut into bite-sized pieces
8 pitted black olives—halved
1 tablespoon lemon juice
2 tablespoons finely chopped fresh flat-leaf parsley
1 cup couscous
1 cup boiling water
3 tablespoons flaked almonds
1 cup spinach
1 cup swiss chard

HEAT 1 tablespoon of the oil in a large saucepan over a medium heat and cook the onion and green pepper for 6 minutes, stirring occasionally. ADD the garlic and spices and cook, stirring constantly, for another minute. ADD the stock, tomatoes, salt and pepper and bring to the boil. COVER the pot, reduce the heat to medium, and simmer for 10 minutes. ADD the chicken, olives, spinach and swiss chard to the tagine and simmer, covered, for another 8 minutes. WHILE the tagine simmers, cook the couscous. ADD the lemon juice and parsley to the tagine. FLUFF up the cooked couscous with a fork and gently stir in the flaked almonds to combine. SERVE the tagine over a bed of the almond couscous.

Provence is a region in southern France bordering the Mediterranean Sea. This delicate fish dish, flavored with herbs, chopped black olives, extra virgin olive oil and white wine encapsulates the flavors of the region.


3 tablespoons extra virgin olive oil
2 tablespoons white wine
1 clove garlic—finely chopped
6 pitted black olives—finely chopped
1 tablespoon finely chopped fresh flat-leaf parsley
1/2 teaspoon Dijon mustard
1/2 teaspoon sea salt
2 x 4 oz (180g) uncooked white fish fillets
(such as cod or snapper)
2 large square pieces of aluminum foil
1 cup Brussels sprouts halved
1 red pepper quartered seeded
1 ½ cup kale
10 cherry tomatoes—halved
10 thinly sliced red onion rings

PREHEAT the oven to 225°C /440°F. MIX together the olive oil, white wine, garlic, olives, parsley, mustard, salt and pepper until well combined. PLACE half the green beans and cherry tomatoes in the center of each piece of foil. PLACE a fish fillet on top of each bed of vegetables. SPOON half the oil mixture over each fillet and arrange the red onion rings on top. FOLD the foil over the fish and vegetables and seal the foil parcels tightly. PLACE the parcels on a baking tray and cook in a preheated oven for 16 minutes. REMOVE parcels from the oven and open (be careful, the steam is very hot). TRANSFER the fish and vegetables from the foil packets to serving plates and drizzle with the cooking juices. SERVE with steamed or boiled potatoes sprinkled with freshly cracked pepper and sea salt and drizzled with a little extra virgin olive oil.

A hearty mixture of tomatoes, onions, zucchini, eggplant, red and green peppers is cooked with olive oil, thyme and garlic to create a sweet and chunky Provençal vegetable stew.


4 tablespoons extra virgin olive oil
3 tomatoes—roughly chopped
2 red onions—halved, thinly sliced and separated into rings
2 zucchini (courgette)—sliced into 1/2-inch rounds
1 eggplant (aubergine)— roughly chopped
1 red pepper (capsicum)—roughly chopped
1 green pepper (capsicum)—roughly chopped
1/2 teaspoons sea salt
3/4 teaspoon freshly ground black pepper
3 cloves garlic—finely chopped
3/4 teaspoon dried thyme

HEAT the oil in a large saucepan over a medium heat. ADD all ingredients, except the garlic and thyme, and cook, uncovered, for 25 minutes, stirring every 5 minutes. ADD the garlic and thyme and cook, uncovered, for a further 20 minutes, stirring every 5 minutes, until the vegetables are very soft.

Serving suggestions: Ratatouille is delicious served hot or cold as a side dish with grilled fish or chicken, or used as a filling for a Provençal-style omelet. It can also be served as a meal on its own with some wild rice.

Rice with Seafood – Riso alla Marinara

Pinch of saffron
20 mussels, scrubbed and debearded
20 littleneck clams, scrubbed
1 small (1 lb) live lobster or 1/4 lb lobster meat
4 Tb finely chopped parsley
4 garlic cloves, peeled and finely chopped
1/2 cup olive oil
1/4 lb squid, cleaned and cut into small pieces or
2 cups Arborio rice, washed

1. Put the saffron in a small cup with 3 tablespoons of tepid water to steep. Steam the mussels and clams until they open. Discard any mussels or clams that do not open. Remove the clams and mussels from their shells. Reserve 3/4 cup of the clam and mussel juice for this recipe and save the rest for another use. Set aside. Steam the live lobster for 12 to 15 minutes. Drain. When it is cool, remove the meat, chop, and set aside.

2. In a large pan, sauté the parsley and garlic in 1/3 cup olive oil for 2 minutes over medium heat. Add the squid and reduce the heat to low. Continue cooking, uncovered, for 12 minutes.

3. In a heavy pot with a tight fitting lid, sauté the washed rice in the remaining olive oil for 1 minute. Add the reserved clam and mussel juice and 1 1/3 cups of water. Check the clam and mussel juice to see how salty it is, then add salt to taste. Stir and bring to a boil. Reduce to a low simmer and cook until al dente, about 12 minutes, but check before that time. Add a few tablespoons of boiling water if the rice is too hard.

4. Add the lobster meat, clams, and mussels to the pan with the squid. Stir and add pepper to taste. Pour the saffron water over the seafood. Stir again and cook over low heat for 10 minutes.

5. Pour the rice into a mixing bowl and mix with half the seafood. Spread the mixture on a serving platter and cover with the remaining seafood. Serve hot or at room temperature.

On the subject of fish, here’s a delicious new salmon recipe. The recipe makes 4 4oz servings. Enjoy!

4-4oz salmon fillets
1/8 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
2 teaspoons grated lemon rind
2 teaspoons grated orange rind
4 fresh chives
2 thyme sprigs
2 oregano sprigs
2 tarragon sprigs
1/4 cup dry white wine
4 (1/8-inch-thick) slices fresh lemon

Preheat oven to 450°. Line a shallow roasting pan with foil; coat foil with butter. Sprinkle salmon with salt and pepper. Place fish on prepared pan. Combine rinds; spread over fish. Arrange chives, thyme, oregano, and tarragon horizontally across fish. Arrange lemon slices on top of herbs and pour white wine over fillets. Cover with foil; seal. Bake at 450° for 8-10 minutes or until fish flakes easily.

Makes 4 4oz servings.

Stir-fried shrimp, crab, bamboo shoots and vegetables combined with a traditional Chinese oyster sauce.

1 cup long-grain wild rice
2 tablespoons oyster sauce
1 tablespoons soy sauce
1 teaspoon sesame oil
3 tablespoons flax oil
10 uncooked shrimp—peeled (end of tails left intact)
3 cups shredded cabbage (regular or Chinese)
2 scallions (spring onions)—sliced on the diagonal
1/4 cup canned sliced bamboo shoots—rinsed and drained
5oz (150g) crab—flaked into bite-size pieces
2 cloves garlic—minced (crushed)
2 teaspoons finely grated ginger
1 1/2 cups vegetable stock
1 cup artichokes
1 cup red onion
1 cup mushrooms

COOK the rice. MIX together the oyster and soy sauces and sesame oil in a bowl. HEAT a wok or large frying pan over a high heat, add 1 tablespoon of the oil and stir-fry the shrimp for 2 minutes. REMOVE the shrimp from the wok and set aside on a plate. HEAT the remaining oil in the wok over a high heat and stir-fry the cabbage, artichokes, red onion and mushrooms for 2 minutes. ADD the scallions, bamboo shoots, crab, garlic and ginger and stir-fry for a further minute. ADD the sauce mixture, stock and shrimp, stirring continuously, until thickened. SERVE on a bed of wild rice.

Flaky cod simmered in a spicy sauce with dandelion greens.


1 lb cod fillets, skinned
1 Tbsp lime juice
2 tsp olive oil
1 medium onion, finely diced
1 green pepper, seeded and sliced
1/2 tsp cayenne
1 clove garlic, crushed
14 oz diced tomatoes
1 pinch of salt
1 cup dandelion greens


Cut the cod into one inch chunks. Sprinkle with lime juice. Set aside.

Heat oil in large non-stick skillet; fry the onion, garlic and green pepper until softened. Add the seasonings.

Add the cod and tomatoes to pan. Bring to the boil, then cover and simmer with dandelion greens until the fish flakes easily (about 5 minutes).



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Dr. Gus Advanced Health & Wellness Centers - Palos Heights
13301 S Ridgeland Ave #A
Palos Heights, IL 60463
(630) 410-2620