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Italian Style

Cozy up this season with a menu of nutrient-rich Italian-inspired fare

Recipes & Food Styling by Anna Hampton
Photographs by Helene Dujardin

Veggie Bolognese
(Serves 6)

2 Tbsp. olive oil
1 medium yellow onion, diced
2 carrots, peeled and roughly chopped
8 oz. cremini mushrooms, roughly chopped
3 cloves of garlic, minced
1 head cauliflower, roughly chopped
2 Tbsp. tomato paste
1 28-oz. can of diced tomatoes
1 cup tomato sauce
2 tsp. dried oregano or Italian seasoning
1/2 tsp. salt
1/4 tsp. pepper
8 oz. chickpea spaghetti (such as Banza)
Chopped parsley and shaved Parmesan, optional, for serving

  1. In a large Dutch oven or skillet, heat olive oil on medium-high heat until shimmering. Add onions and carrots, stirring occasionally until they begin to soften, for roughly 4 to 5 minutes. Add mushrooms, cooking until mushrooms are browned, for roughly 3 minutes. Add cauliflower and garlic, cooking until vegetables are tender, for roughly 7 to 8 minutes.
  2. Add tomato paste to the pan, stirring constantly for about 2 minutes. Add diced tomatoes, tomato sauce, oregano, salt and pepper, stirring to combine. Simmer on low heat for 10 to 12 minutes.
  3. Meanwhile, bring a large pot of water to a boil. Add chickpea spaghetti and cook until al dente (for 1 to 2 minutes less than package directions). Reserve 1/4 cup pasta water, then drain and rinse pasta.
  4. Add noodles to the sauce, tossing to combine. If necessary, add additional pasta water to loosen the sauce. Serve topped with chopped parsley and Parmesan, if desired.

Nutrition facts (per serving): 303 calories, 6.5g total fat, 0g saturated fat, 0g cholesterol, 652mg sodium, 48.5g carbohydrates, 11g fiber, 10g sugar, 15g protein

Winter Beet Salad
(Serves 6)

For the Salad:
2 medium-sized red beets, tops removed and scrubbed
2 medium-sized golden beets, tops removed and scrubbed
2 tsp. olive oil, divided
1 bunch kale, thinly sliced
1 large Honeycrisp apple, thinly sliced
1/4 cup toasted almonds, roughly chopped
2 oz. goat cheese, crumbled

For the Shallot Vinaigrette:
2 shallots, finely chopped
1 Tbsp. Dijon mustard
1 lemon, juiced
1 Tbsp. red wine vinegar
1/3 cup olive oil
1/4 tsp. salt
1/4 tsp. ground black pepper

  1. Preheat oven to 400°F. On a sheet pan, place red and golden beets on two separate sheets of aluminum foil and drizzle each set with 1 tsp. olive oil. Wrap foil tightly around the beets and bake for an hour.
  2. Check tenderness. If a paring knife goes through easily, remove beets from the oven and let them cool slightly. If they aren’t yet tender, return to oven for up to 15 minutes. Once cooled, remove skins using a paper towel and cut beets into bite-sized wedges.
  3. Meanwhile, make the vinaigrette. In a small bowl, mix shallots, mustard, lemon juice and red wine vinegar until smooth. Add olive oil, whisking in a steady stream to emulsify. Season with salt and pepper.
  4. Toss red and golden beets separately in 1 Tbsp. each of the vinaigrette. In a large bowl, toss the kale with 2 Tbsp. dressing, massaging the leaves to soften them. Add apples and 1 tsp. dressing, tossing to combine.
  5. Place greens on a serving platter and top with beets, almonds and goat cheese. Serve immediately alongside any additional dressing.

CHEF’S NOTE: Sweet potatoes or a winter squash like delicata can be subbed for beets. Any leftover dressing— which also makes a great marinade—can be stored in the fridge for up to a week.

Nutrition facts (per serving): 167 calories, 10g total fat, 1.5g saturated fat, 1.5mg cholesterol, 141mg sodium, 15g carbohydrates, 4g fiber, 9g sugar, 4g protein

Butternut Squash Lasagna
(Serves 6)

1 medium (roughly 2-lb.) butternut squash
1 Tbsp. olive oil
1 medium yellow onion, sliced
8 oz. mushrooms, sliced
3 cloves garlic, finely chopped
1 ½ tsp. thyme, chopped
3/4 cup part-skim ricotta
3/4 cup low-fat cottage cheese
6 oz. baby spinach
1 egg, lightly beaten
1 lemon, zested and halved
3/4 cup Gruyere cheese (or low-fat Mozzarella)
3/4 tsp. salt, divided
1/2 tsp. black pepper, divided
Cooking spray to prepare pan

  1. Preheat oven to 350°F. Peel butternut squash and remove the neck of the squash from the base, reserving base for another use. Cut the neck in half crosswise, then cut each half into very thin 1/8-inch planks (you should finish with 20 to 24 planks). Place planks on a sheet tray lightly coated with cooking spray and bake until slightly fork tender, for 15 to 18 minutes, flipping halfway through.
  2. Meanwhile, in a large skillet, heat olive oil over medium-high heat. Add onions and sauté for 4 to 5 minutes. Add mushrooms, garlic and thyme, cooking until mushrooms are browned, for 3 to 4 minutes. Season with 1/2 tsp. salt and 1/4 tsp. pepper. Add spinach, stirring for 1 to 2 minutes until spinach is just wilted. Set mixture aside.
  3. In a large bowl, mix ricotta and cottage cheese with egg, lemon zest, juice of half the lemon and remaining salt and pepper.
  4. Lightly coat an 8×8-inch baking dish with cooking spray. Spread half the ricotta mixture across the bottom of the pan. Top with a layer of 10 to 12 butternut squash slices, overlapping slightly to cover ricotta. Top with half the vegetable mixture and sprinkle 1/4 cup of Gruyere cheese on top.
  5. Repeat layering in the same order, topping with remaining Gruyere. Cover with foil and bake for 40 to 45 minutes, until the cheese is bubbling and the squash is tender. Remove foil and broil on high for 2 to 3 minutes, until cheese is lightly browned and bubbling. Let rest for 10 minutes, then cut and serve warm.

Nutrition facts (per serving): 344 calories, 16g total fat, 8g saturated fat, 77mg cholesterol, 489mg sodium, 30g carbohydrates, 4g fiber, 7g sugar, 18g protein

Lemon Curd with Berries
(Serves 8)

4 large eggs, brought to room temperature
1/4 cup maple syrup
Zest of 1 lemon
1/2 cup lemon juice
Pinch of salt
1/4 cup coconut oil, melted and slightly cooled
Fresh blueberries, raspberries and/or strawberries for serving

  1. In a nonstick or stainless steel medium saucepan, combine eggs, maple syrup, lemon zest, lemon juice and salt. Whisk together and cook gently on low, stirring constantly until thickened, roughly 4 to 6 minutes. It will thicken quite quickly, so don’t walk away or the eggs may scramble. Remove from heat and whisk in coconut oil.
  2. Over a bowl, pour mixture through a fine-mesh sieve/strainer. Discard what is collected in strainer. Cover and chill curd in the fridge for at least 30 minutes, up to overnight. (The longer it chills, the firmer it will be.)
  3. To serve, scoop into individual bowls and sprinkle with fresh berries.

Nutrition facts (per serving, before berries): 123 calories, 8g total fat, 6g saturated fat, 93mg cholesterol, 55mg sodium,6.5g carbohydrates, 0g fiber, 6g sugar, 3g protein

Want to turn your curd into a tart? Here’s how:

For a crust:
1/2 cup almonds
1/2 cup walnuts
1/2 cup rolled oats
1/4 cup coconut
6 oz. dates
2 Tbsp. coconut oil

  1. Preheat oven to 350°F. In a food processor, add the almonds, walnuts, oats and coconut. Pulse to combine until roughly chopped.
  2. Add coconut oil and dates and blend until the mixture sticks together, forming a dough. Add water, 1 Tbsp. at a time, if it seems too dry.
  3. Press the mixture into a 9-inch tart pan with a removable bottom. Bake the tart shell on a sheet pan for 15 minutes and let cool to room temperature.

To assemble tart: Once crust is cooled to room temperature, pour strained (but not cooled) lemon curd into the tart shell on top of crust. Chill tart for at least 30 minutes, up to overnight. (The longer it chills, the firmer it will be.) Unmold the tart onto a platter or cake stand. Sprinkle with fresh berries before serving.

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