My Basic Sofrito

My Basic Sofrito
Prep Time
60 minutes
Number of Servings
Serves 4
Ingredients
  • 1 small tomato
  • 1 large onion, chopped
  • Salt
  • Extra-virgin olive oil
  • 1 garlic clove
  • Pimentón (Spanish smoked paprika)
  • Saffron
Directions
  1. Cut tomato in half and, skin side out, grate using a coarse metal grater over a bowl to catch pulp. Discard skin, and set pulp aside. 
  2. In a heated pan or cazuela, sauté onion lightly seasoned with salt in a glug of oil until it begins to caramelize, which will take about 25 minutes, stirring occasionally with a wooden spoon. Add garlic—whole, chopped, or best of all, crushed, because studies show that crushing garlic and allowing it to stand for 10 minutes before cooking enhances anticancer properties. Add tomato pulp, another glug of oil, and a touch more salt, stirring constantly. 
  3. Continue to sauté until tomatoes break down and meld with onions, about 25 to 30 minutes. Adjust salt. A teaspoon of pimentón can also be added at this point. Stir gently and cook a few minutes more, making sure to crumble a few saffron threads into sofrito during final minutes of cooking. A good sofrito takes about an hour, which activates the protective synergy of the antioxidant foods in the mixture.

Broiled English Muffin French Onion Soup

Broiled English Muffin French Onion Soup
Number of Servings
Serves 4
Ingredients
Directions
  1. Heat 2 tablespoons of olive oil in a large pot over medium heat. Add 4 cups of sliced onions and cook, stirring occasionally, until caramelized and golden brown, about 25-30 minutes. 
  2. Once the onions are caramelized, pour in the 4 cups of vegetable broth, 2 Tbsp soy sauce,1 tsp fresh thyme, and 2 tsp balsamic vinegar. Season with 1 tsp salt and 1 tsp pepper to taste. Bring the soup to a simmer and let it cook for another 10 to 15 minutes to allow the flavors to blend together.
  3. While the soup is simmering, preheat your broiler. Split each English muffin with a fork and place on a baking sheet. Broil for 3 to 4 minutes until nice and toasty.
  4. Ladle the hot soup into oven-safe bowls. Place toasted English muffin halves on top of each bowl of soup. Sprinkle the grated Gruyere cheese evenly over the English muffins.
  5. Place the bowls under the broiler and broil until the cheese is melted and bubbly, about 2 to 3 minutes. Keep a close eye on them to prevent burning.
  6. Once the cheese is melted and bubbly, carefully remove the bowls from the broiler.
  7. Serve immediately.
Nutrition Info
741 Calories, 36 g Protein, 36 mg Cholesterol, 105 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 20 g Fiber, 21 g Total fat (8 g sat), 1,014 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin B6, Phosphorus, Zinc, [nut:4] Magnesium, [nut:3] Calcium, Iron, [nut:2] Vitamin B2 (riboflavin), Vitamin B12, [nut:1] Vitamin A, Vitamin C, Potassium

The Allium Family

The Allium Family
Learn about onions, scallions, shallots, and more.
Mark Wallace
garlic chives on a cutting board

Even if they haven’t been formally introduced, most people know members of the allium family.

This versatile group of aromatic vegetables includes onions, scallions, and shallots (as well as chives, garlic, and leeks).

How do these pungent veggies differ from one another, and how are they used in cooking?

Members of The Allium Family

  • Chives

    A petite member of the allium family, chives are delicious and easy to grow.

    If you put a chive plant in your garden, be prepared to divide it regularly or it may take over, crowding out other plants.

    Common Uses

    Popular in French cooking, chives often garnish potato soups, omelets, and other dishes that benefit from their fresh green zing.

    The purplish flowers also are edible; you can use them to dress up a cheese plate or fish dish.

  • Onions

    One of the basic ingredients in many a kitchen, onions range in size from tiny to baseball-sized, and in color from white through yellow to purple and brown.

    Common Uses

    Raw onion lends itself to use in salads and, finely minced, in dressings and sauces.

    Cooked as the flavor foundation of soups, stews, and casseroles, onion also stars as the main ingredient in onion soup and onion tart.

  • Ramps

    This member of the onion family is a spring wildflower found in forests in the eastern United States and known in some areas as ramson, spring onion, or wild leek.

    Common Uses

    Upscale restaurants serve ramps for its garlicky aroma and onion flavor.

    Both the leaves and the white parts of the stalks are edible, giving ramps the spotlight in regional cuisines, especially in Appalachia.

  • Scallions / Green Onions

    There’s some controversy among food experts around what, exactly, scallions are.

    “In many parts of the country, they’re called green onions or spring onions,” according to Melissa Clark, a food writer for the New York Times.

    “Spring onions” are early onions on their way to becoming regular, full-sized onions, adds cookbook author Stacy Ballis, who notes that the terms “scallions” and “green onions” refer to the same vegetable.

    She suggests finding out what they are called in your part of the country.

    Common Uses

    Salads and salsas are two uses for raw scallions, and nothing beats a drift of chopped scallions atop a mound of nachos.

    They add an aromatic, pungent note to anything they’re cooked in, and Clark says “they are often paired with garlic and ginger and make up the foundation of myriad [Asian] dishes.”

    The white bulbs have more of an onion taste; the green parts taste more like chives.

  • Shallots

    Although they are clearly related, these members of the allium family have a more delicate flavor than onions and are less sharp than garlic.

    Common Uses

    Widely used by French cooks to flavor sauces, shallots also shine in Asian and Creole cuisines, and add a special flavor when used, finely chopped, in salads or to garnish cooked dishes.

    Shallots can pinch-hit for onions in almost any recipe; substitute them ounce for ounce.

Sources

“The difference between green onions, scallions, spring onions, garlic scapes, leeks, and ramps” by Stacey Ballis, www.foodandwine.com, 4/24/23

“Know your onions (and shallots, leeks, and ramps)” by M. Clark, New York Times, www.nytimes.com, 5/17/21

Larousse Gastronomique (2009, Clarkson Potter, $125)

“What is a shallot? And . . . how, exactly is it different from an onion?” by A. Biggs and editors of Bon Appétit, www.bonappetit.com, 11/13/23

“Chives,” Area 2 Farms, www.area2farms.com

“Ramps, Allium tricoccum” by Susan Mahr, University of Wisconsin, Madison, hort.extension.wisc.edu

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Contributor
Nan Fornal
Tags
onions
scallions / green onion
shallots
kitchen / cooking

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Potato & Mushroom Pierogi

Potato & Mushroom Pierogi
Prep Time
30 minutes
Number of Servings
24 pierogi
Ingredients
Directions

  1. Make Dough

    1. Place flour and sea salt in a medium mixing bowl and mix.
    2. Add water and oil. Mix with a spoon until cool.
    3. Using your hands, form a ball of dough. Place dough on a lightly floured surface and knead 2 to 3 minutes.
    4. Place back in mixing bowl, cover, and refrigerate for 30 minutes.

  2. Caramelize Onions

    1. Heat oil in a heavy skillet and sauté onions with a pinch of sea salt until translucent and golden brown, stirring frequently. Set aside.

  3. Boil Potatoes

    1. Place potatoes in a pan with water to cover and add a pinch of salt. Bring to a boil.
    2. Reduce heat to medium and simmer until potatoes are tender.
    3. Remove, pour into a colander, and drain water. Divide in half for each type of filling. Set aside to cool.

  4. Make Mushroom Filling

    1. Place maitake and shiitake in a small saucepan and cover with cold water. Bring to a boil.
    2. Reduce heat and simmer for 10 minutes. Remove, drain, and coarsely chop.
    3. Heat oil in a skillet and sauté fresh mushrooms with the soy sauce for about 2 to 3 minutes.
    4. Add the maitake, shiitake, and garlic. Sauté 3 to 5 minutes.
    5. Add [q:1 1/2] cups of cooked potatoes and mash with a potato masher or fork.
    6. Add [q:1/2] cup caramelized onions, sauerkraut, black pepper, and sea salt. Mix well. Set filling aside.

  5. Make Potato Filling

    1. Heat oil and sauté onions until translucent.
    2. Add [q:1 1/2] cups cooked potatoes and mash with a potato masher or fork.
    3. Add remaining half of the caramelized onions, sauerkraut, salt, and pepper. Mix.

  6. Make Peirogi

    1. Form the Pierogi

      1. Divide the dough into thirds and roll out on a lightly floured surface until about [q:1/8]-inch thick. Using a pastry cutter or glass, cut the dough into 3 to [q:3 1/2]-inch circles for the pierogi shell.
      2. To form the pierogi, place [q:1 1/2] to 2 teaspoons of filling in the center of each dough circle. Moisten edge of half the dough with a little water, fold it over the filling, and pinch the edges together firmly.
      3. Repeat, alternating fillings. Keep the filled pierogi covered until all have been formed.

    2. Boil the Pierogi

      1. Bring 3 to 4 quarts of water to boil in a medium pot.
      2. Working in batches of 5 or 6, cook pierogi in boiling water until they float to the surface - about 3 to 4 minutes.
      3. Remove and drain in a colander. Repeat until all pierogi have been boiled.

    3. Fry the Pierogi

      1. Heat 2 to 3 tablespoons oil in a heavy skillet and fry pierogi until golden brown on each side.
      2. Continue boiling and frying the pierogi until all have been cooked.
Nutrition Info
118 calories, 5 g fat (36% calories from fat), 3 g protein, 16 g carbohydrate, 1 g fiber, 0 mg cholesterol, 106 mg sodium

NAC’s Effect on Viruses

NAC’s Effect on Viruses
A nutrient found in onions may reduce symptoms.
Mark Wallace
the flower of an onion plant

What Is NAC?

Since the 1960s, the antioxidant n-acetylcysteine (NAC), which is found abundantly in onions—and to a lesser extent in other members of the allium family—has known popularity as an antidote to certain poisons and as a mucus-thinning substance. The World Health Organization includes it in a list of essential medicines.

As with any supplement you are considering, check with your healthcare provider first. Don’t take more than the recommended dosage.

Why Is NAC Becoming More Popular?

With COVID-19, which has both a longer incubation period and a higher mortality rate than influenza, many wonder whether particular nutrients can help protect them and their loved ones.

One supplement that is being mentioned is NAC.

Is NAC Effective Against Coronavirus?

  • Not Tested Against COVID-19

    There is as yet no research on NAC’s effect on the virus that causes COVID-19. One flu study showed “significantly fewer influenza-like episodes and days of bed confinement” for a group that had taken 600 milligrams (mg) of NAC twice a day for six months, as opposed to a placebo group.

  • Shown to Reduce Apparent A/H1N1

    Authors of research on NAC’s effectiveness against another viral illness, A/H1N1, concluded that long-term administration of NAC did not prevent infection, but it did reduce the incidence of “clinically apparent disease.”

NAC Helps Protect Lungs in Pneumonia Patients

Antioxidants, including NAC, have been found to help alleviate lung injury.

Recent studies that added 1,200-1,500 milligrams a day of NAC to conventional treatment for pneumonia, including COVID-associated pneumonia, resulted in reduced inflammation and lung damage and increased blood oxygen saturation.

Sources

“Attenuation of influenza-like symptomatology and improvement of cell-mediated immunity with long-term N-acetylcysteine treatment” by S. De Flora et al., European Respiratory Journal

“Coronavirus disease 2019 (COVID-19),” Examine.com, updated 3/19/20

“Medical and dietary uses of N-acetylcysteine” by S. Salamon et al., Antioxidants, 5/19

“NAC in the complex treatment of COVID-associated pneumonia” by V. Gaynitdinova et al., European Respiratory Journal, 2021

“Nutraceuticals have potential for boosting the type 1 interferon response to RNA viruses including influenza and coronavirus” by Mark F. McCarty and James J. DiNicolantonio, Progress in Cardiovascular Diseases, 2/20

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Contributor
Nan Fornal
Tags
cold & flu
viruses
onions
COVID-19
lung health / respiratory
NAC

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Frisée Salad with Avocado Kefir Goddess Dressing

Frisée Salad with Avocado Kefir Goddess Dressing
Prep Time
45 minutes
Number of Servings
Serves 4
Ingredients

  • Onion

    • 1 small red onion, thinly sliced 
    • Juice of 1 lime 
    • Pinch of kosher salt 

  • Dressing 

    • [q:1/2] cup organic plain whole-milk kefir 
    • 1 medium avocado, pitted and peeled, divided
    • 2 Tbsp lemon juice 
    • 1 bunch fresh chives 
    • [q:1/2] cup loosely packed fresh tarragon leaves 
    • 1 bunch fresh parsley (1 inch of stems trimmed and discarded) 
    • 1 clove garlic, peeled 
    • Sea salt 
    • [q:1/4] cup extra-virgin olive oil 

  • To Serve

    • 1 head frisée, roughly chopped 
    • 1 head green or red leaf lettuce, torn into small pieces 
    • 1 cup radishes, quartered
Directions

  1. Onion

    1. Soak onion in lime juice and salt for 30 minutes. Drain and discard liquid.

  2. Dressing

    1. In a blender, combine kefir, half of avocado, the lemon juice, chives, tarragon, parsley, garlic, and pinch of sea salt.
    2. Purée and, with the blender running, drizzle oil in slowly, until dressing is smooth and has a beautiful dark avocado green color. Taste and add more salt if needed.

  3. To Plate

    1. In a large bowl, combine frisée, lettuce, drained onions, and radishes. Add goddess dressing to sides of bowl and mix well. Sea-son with more sea salt if needed.
    2. Transfer salad to a large platter and garnish with remaining avocado, sliced.
Nutrition Info
281 Calories, 6 g Protein, 18 g Carbohydrates, 7 g Fiber, 23 g Total fat (4 g sat), 359 mg Sodium, [nutrition:5] Vitamin C, K, [nutrition:4] Vitamin A, [nutrition:3] Vitamin B6, Folate, [nutrition:2] Vitamin B2 (riboflavin), E, Iron, [nutrition:1] Vitamin B1 (thiamine), B3 (niacin), Calcium, Magnesium, Phosphorus, Potassium, Zinc

Roasted Poblano Creamy Spaghetti with Grilled Chicken, Onions, & Peppers

Roasted Poblano Creamy Spaghetti with Grilled Chicken, Onions, & Peppers
Prep Time
45 mins prep
Number of Servings
4
Ingredients
  • 1 lb poblano chilies
  • [q:3/4] cup plain unsweetened Greek yogurt
  • [q:1/4] cup roughly chopped cilantro
  • 1 garlic clove, grated
  • Salt and pepper
  • 4 oz spaghetti
  • 4 (6 oz) boneless, skinless chicken breasts
  • 2 Tbsp vegetable oil, divided
  • 1 small onion, cut in half along the equator
  • 1 red bell pepper, sliced lengthwise into 2 pieces
Directions
  1. To fire roast chilies for poblano cream sauce, place chilies on a baking tray and broil them until skin is blackened, turning as needed.
  2. Place peppers in a bowl and cover with plastic wrap. When cool enough to handle, after about 20 minutes, remove blackened skin from peppers by wiping it off with your fingers. Rinse remaining blackened skin off. Cut chilies in half and remove and discard seeds. Roughly chop chilies and place in bowl of a food processor along with yogurt, cilantro, garlic, and salt and pepper to taste. Purée.
  3. Bring a large pot of water to boil. Cook spaghetti according to package directions. Drain spaghetti and set aside.
  4. Heat a grill pan over medium-high heat. Season chicken breast with salt and pepper and coat with 2 teaspoons of the oil. Grill chicken breast for approximately 4 minutes per side or until cooked through. Toss onion and bell pepper pieces with remaining oil. Season to taste with salt and pepper. Grill until just softened and slightly charred about 3 minutes. Slice grilled onion and bell pepper pieces into long strips.
  5. Toss spaghetti with sliced bell pepper and onion and half of poblano-yogurt sauce. Heat through. Divide between 4 bowls. Top each bowl with a grilled chicken breast and dollop of remaining sauce.
Nutrition Info
487 Calories, 49 g Protein, 39 g Carbohydrates, 4 g Fiber, 15 g Total fat (3 g sat), 405 mg Sodium, [nutrition:5] Vitamin B3 (niacin), B6, C, Phosphorus, [nutrition:3] Vitamin B2 (riboflavin), [nutrition:2] Vitamin B1 (thiamine), E, Magnesium, Potassium, [nutrition:1] Vitamin A, B12, D, K, Folate, Iron, Zinc

Kitchen Hacks for Slicing and Dicing

Kitchen Hacks for Slicing and Dicing
Mark Wallace
a kitchen knife on a cutting board of sliced and diced fruits and vegetables

Cooking doesn’t have to be complicated. Whether you’re just learning how or consider yourself the family chef, this list of kitchen hacks will help you quicken kitchen time while keeping your meals healthy and delicious.

Tips for Using a Knife in The Kitchen

  • Keep Your Cutting Tools in Shape

    • After using a cutting board, rub half a lemon on it to prevent odor from collecting on it over time.

    • If your knives are getting a bit dull, grab an old coffee mug and carefully scrape the knife along the bottom ring. Then wash the knife before use.

  • Slicing, Dicing, and Peeling Produce

    • How to Cut Small Tomatoes and Grapes

      1. Place a handful of them on a clean surface and put a clean plate on top of them.
      2. Hold the plate down lightly with one hand to keep the food in place.
      3. Hold the knife parallel to the plate with the other hand as you cut the food in half.

      Check out this demo.

    • How to Cut Open a Pomegranate

      1. Place it right-side up. Cut a circle about an inch wide in diameter off of the top of the pomegranate so you can see the seeds inside.
      2. Place the knife between two groups of seeds without letting it touch the center of the pomegranate.
      3. Cut downward until you get to the bottom. Continue cutting from top to bottom until you’ve cut between every seed.
      4. When you’re done, you’ll be able to pull the pomegranate open with no mess.

      See a video here.

    • Cutting Onions, The Easy Way

      1. Cut the onion in half from top to bottom and remove the peel.
      2. Place one half flat-side down and cut in the opposite direction.
      3. Carefully hold the knife parallel to the cutting board and cut from top to bottom again.

      Watch how it's done here.

      While you’re cutting that onion, chew gum and avoid inhaling through your nose. This will help you avoid getting onion chemicals in your nasal cavity. Gum can also help to diffuse the tear-causing chemicals and the odors associated with onions.

Sources

“Need to Sharpen a Knife? All You Need Is a Coffee Mug” by Taylor Martin, CNet.com, 3/16

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Contributor
Pamela Bump
Tags
kitchen / cooking
onions
pomegranate

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Italian Tuna and White Bean Salad

Italian Tuna and White Bean Salad
Prep Time
20 minutes
Number of Servings
Serves 6
Ingredients
  • 4 cup mixed salad greens
  • 1 (15 oz) can white cannellini beans, drained and rinsed
  • 1 can solid white tuna, drained and flaked with a fork
  • [q:1/2] cup pitted Kalamata olives
  • [q:1/4] of a small red onion, thinly sliced
  • 1 small tomato, diced
  • Tuscan Vinaigrette
  • Lemon wedges
Directions
  1. In a large salad bowl, toss greens with beans, tuna, olives, onion, and tomato. Set aside.
  2. Make Tuscan Vinaigrette. Drizzle desired amount of vinaigrette over salad. Toss again.
  3. Serve immediately with a few lemon wedges.
Nutrition Info
398 Calories, 13 g Protein, 10 mg Cholesterol, 24 g Carbohydrates, 2 g Total sugars (0 g Added sugars), 9 g Fiber, 29 g Total fat (4 g sat), 356 mg Sodium, [nut:4] Vitamin K, [nut:2] Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Vitamin E, Folate, Iron, Phosphorus, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin C, Magnesium, Potassium, Zinc

Kale, Butternut, and Gruyère Dressing

Kale, Butternut, and Gruyère Dressing
Prep Time
1 hour
Number of Servings
Serves 8
Ingredients
  • 1 medium butternut squash ([q:1 1/2] to 2 pounds), peeled and cut into [q:1/2] inch cubes
  • 1 medium onion, roughly chopped
  • 2 Tbsp extra virgin olive oil
  • 1 tsp sea salt, divided
  • [q:1/2] tsp black pepper
  • 1 small bunch lacinato kale, ribs removed, shredded (about 4 cups lightly packed)
  • 1 Tbsp chopped fresh sage
  • 1 loaf Food For Life Gluten Free Sprouted For Life bread, cut into [q:1/2] inch cubes
  • 2 cups vegetable broth
  • 4 ounces Gruyère cheese, shredded
Directions
  1. Preheat oven to 400˚F. Lightly grease a 9x13" baking pan and set aside.
  2. On a large baking sheet, toss to combine squash, onion, oil, [q:1/2] tsp salt, and pepper, and spread in a single layer. Bake until squash is tender and browned, 20 to 25 minutes. Reduce oven temperature to 350˚F.
  3. In a large bowl, combine kale, sage, bread cubes, [q:1/2] tsp salt, and squash mixture. Transfer to prepared pan, pour broth evenly over the top, and sprinkle with cheese. Loosely cover with foil and bake 20 minutes, then remove foil and bake until stuffing is browned, about 10 minutes more.
Nutrition Info
378 Calories, 10 g Protein, 16 mg Cholesterol, 55 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 6 g Fiber, 14 g Total fat (3 g sat), 719 mg Sodium, [nut:5] Vitamin A, Vitamin C, Vitamin K, [nut:4] Phosphorus, [nut:2] Vitamin B6, Calcium, [nut:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Folate, Iron, Magnesium, Potassium
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