alice's heart-healthy italian recipes
vegeterian, vegan and more!

I have received several requests for vegan, vegetarian and heart-healthy Italian recipes. For those of you who aren't familiar with a "vegan" diet... it's considered to be a strict vegetarian who consumes no animal food or dairy products, or as a reader aplty put it "I don't eat or use anything that originally had a face". You don't have to be a vegetarian to make and eat these dishes. They are all delicious. Please let me know how you like them and, if you need more, send me an e-mail request.

NOTE: Vegan recipes are noted by this symbol (*)

ANTIPASTO - APPETIZER

(*)Pane alla Griglia con Olio d'Oliva - Grilled Bread with Olive Oil
In this recipe-for a change of pace from plain olive oil-try any of the oils currently on the market that are flavored with garlic, basil, or rosemary.

1 French bread baguette, cut into
1-inch diagonal slices
1/4 cup extra -virgin olive oil

Prepare barbecue (medium-high-heat). Brush both sides of bread generously with oil; season with salt and pepper. Grill until golden, about 1 minute per side.

6 Servings.

(*)Cuori di Carciofi con Aglio, Olio di Oliva e Prezzemolo - Artichoke Hearts with Garlic, Olive Oil and Parsley
3 Tbl olive oil
4 large garlic cloves, chopped
2 Tbl chopped Italian parsley
2 8-ounce packages frozen artichoke hearts, thawed
Salt
Pepper

Heat oil in heavy large skillet over medium heat. Add garlic and 1 tablespoon parsley; stir 30 seconds. Add artichokes and stir to coat. Cover skillet; simmer until artichokes are tender, about 12 minutes. Uncover; simmer until juices thicken and coat artichokes, stirring occasionally, about 2 minutes. Season with salt and pepper. Transfer to bowl; sprinkle with remaining 1 tablespoon parsley.

4 servings.

see also... heart healthy recipes spring veggies fall veggies winter veggies vegetable preparation tips

(*)Antipasto Misto - Mixed Antipasto
Here is a great antipasto which you can make the night before your party. It is Vegan if you don't serve or eat the mozzarella.

For the marinade:
1 large garlic clove, minced
2 tablespoons balsamic vinegar
2 tablespoons red-wine vinegar
1/2 teaspoon crumbled dried rosemary
1 teaspoon dried basil, crumbled
1 teaspoon dried orégano, crumbled
1/4 teaspoon dried hot red pepper flakes, or to taste
1/2 cup olive oil

3 large carrots, cut diagonally into 1/4-inch-thick slices
2 small fennel bulbs (about 1 1/2 pounds), cut crosswise into
1/4-inch-thick slices (about 3 cups)
2 red bell peppers, roasted and cut into strips
2 yellow bell peppers, roasted and cut into strips
a 12-ounce jar peperoncini (pickled Tuscan peppers), rinsed and drained well
3/4 pound black or green brine-cured olives or a combination
1/4 pound sun-dried tomatoes packed in oil, drained and cut into strips
3/4 pound marinated or plain bocconcini (small mozzarella balls, available at specialty foods shops and some supermarkets)
two 7-ounce jars marinated artichoke hearts, rinsed and drained well
1/3 cup minced fresh parsley leaves plus, if desired,
parsley sprigs for garnish

Make the marinade:
In a small bowl whisk together the garlic, the vinegars, the rosemary, the basil, the orégano, the red pepper flakes, and salt and pepper to taste, add the oil in a stream, whisking, and whisk the marinade until it is emulsified.

In a large saucepan of boiling water blanch the carrots and the fennel for 3 to 4 minutes, or until they are crisp-tender, drain them, and plunge them into a bowl of ice and cold water. Let the vegetables cool and drain them well. In a large bowl toss together the carrots, the fennel, the roasted peppers, the peperoncini, the olives, the sun-dried tomatoes, the bocconcini, the pepperoni, the artichoke hearts, the marinade, the minced parsley until the antipasto is combined well and chill the antipasto, covered, for at least 4 hours or overnight. Transfer the antipasto to a platter, garnish it with the parsley sprigs, and serve it at room temperature.

Serves 6 to 8.

(*)Pinzimonio - Fresh Vegetable Platter with Olive Oil Dip
This is a recipe from Piedmont. Pinzimonio means "combination," and the dish consists of an assortment of the freshest vegetables available and some good-quality olive oil. Pick the vegetables from your garden, or go to a farmers' market. There need not be great variety: An arrangement of crisp carrots, radishes and spring onions would be wonderful, as would tender young artichokes and fragrant bulbs of fennel. Most of the vegetables are served raw, but some things, like string beans, are better blanched, and certain root vegetables, such as beets and potatoes, should be cooked thoroughly. The prosciutto and bread in this recipe are not traditional, but they add lots of flavor and substance. Quantities are left up to you; they will depend on the number of different vegetables served and the number of guests at the table.

Assorted cut-up vegetables (such as carrots, cucumbers, red bell peppers, yellow bell peppers, cherry tomatoes, fennel bulbs, green onions and radishes)
Extra-virgin olive oil
Sea salt
Crusty Italian bread
Paper-thin prosciutto slices

Arrange vegetables on platter. Allow guests to drizzle oil onto their plates and season oil to taste with salt. Serve olive oil with vegetables, bread and prosciutto.

PRIMI PIATTI - FIRST COURSES

ORZO - BARLEY

(*)Italian Barley
1/2 c Chopped onions
1/2 c Chopped sweet green peppers
1 Garlic clove; minced
1 cn Tomatoes; undrained/in chunk 16 oz. can
1/2 ts Dried oregano
1/2 ts Dried basil
2 c Water
5 1/4 oz Barley; 3/4 cup

A tasty side dish for almost any entree, this filling grain also reheats nicely in the microwave. In a medium saucepan over medium heat cook onions, green pepper, and garlic until lightly browned. Add small amounts of water if necessary to prevent drying. Add tomatoes spices and water. Bring to a boil. Stir in barley, reduce heat to low, cover and simmer 50 minutes until barley is tender and water is absorbed. Stir occasionally while cooking and add more water if necessary.

Serves 4.

RISO - RICE

(*)Riso al Limone e Pinoli - Lemon Pine Nut Rice
1/2 cup extra virgin olive oil
1/2 cup of pine nuts
1/2 cup red bell peppers, seeded and chopped small
1/4 cup green bell peppers, seeded and chopped small
1/4 cup yellow bell peppers, seeded and chopped small
1 tablespoon fresh garlic, minced
4 scallions, minced
1 1/2 cups white rice, cooked
1/2 cup lemon juice, freshly squeezed
1/2 cup fresh parsley, minced
1 lemon, cut into wedges
6 fresh parsley sprigs

Boil the rice until it is dry and fluffy. In a large skillet, place the olive oil and heat it on medium until it is hot. Add the pine nuts and saute them for 3 minutes, or until they are lightly browned. Watch this, it happens really fast. Add the bell peppers, garlic, and scallions. Saute the ingredients for 5 minute, or until the vegetables are crisp and tender. Add the cooked rice and mix it in well. Add the lemon juice and minced parsley, and mix them in. Garnish each serving of rice with a parsley sprig.

Serves 6.

(*)Risotto with Lemon and Herbs
This is my absolute favorite summer risotto.

6 cups vegetable stock, preferably homemade**Recipe follows
2 tablespoons minced shallots
1/4 cup extra virgin olive oil
2 cups Arborio rice
1/2 cup finely minced fresh herbs such as basil, parsley, rosemary,
tarragon, mint, and marjoram
Zest and juice of 1 lemon
1/2 cup freshly grated Parmesan cheese (optional)
Salt and freshly ground black
pepper to taste

Heat the stock in a saucepan or in the microwave and keep it at a simmer. In a large saucepan, saute the shallots in 2 tablespoons of the olive oil over medium heat until soft but not browned, about 3 minutes. Add the rice and stir until it is well coated with the oil and begins to become translucent, about 2 minutes. Add a cup of hot stock, stirring constantly until the rice has absorbed all the liquid. Keep adding stock a cup at a time, stirring all the while and maintaining the heat at a simmer until all the stock is used and the rice is almost tender, about 18 to 20 minutes. Do not cook the rice too fast and try not to let it stick. It should be creamy and al dente.

Remove from the heat and stir in the remaining olive oil, all the herbs, the lemon zest and lemon juice, and the cheese. Cover and let rest for several minutes to allow the flavors to come together. Season with salt and pepper and serve immediately on warm plates. Decorate with sprigs of herbs or some lemon zest if you wish.

Serves 8.

(*)Caramelized Vegetable Soup Stock
For those who prefer a meatless all-purpose stock, this recipe produces a flavorful broth good on its own or as a basis for any number of dishes. Freeze it in ice cubes to add as a flavor enhancer to almost any savory dish.

3 tablespoons olive oil
3 large cloves garlic, peeled and halved
2 large onions, peeled and quartered
3 large leeks, white part only, chopped (reserve green leek tops)
4 large carrots, peeled and cut into chunks
3 large stalks celery, cut into 3-inch pieces (reserve leaves for broth)
1 small turnip, peeled and cut into chunks
10 cups water
1 cup coarsely chopped parsley, including stems
1/4 cup coarsely chopped fresh thyme, including stems
1 bay leaf
1/4 teaspoon peppercorns
1/4 teaspoon allspice
2 slices fresh ginger, cut into 1/8-inch thick slices
salt and freshly ground pepper to taste

In a large heavy bottomed soup pot or Dutch oven, heat 2 tablespoons of the oil. Add garlic, onions, leeks, carrots, celery, and turnip and saute at a very low heat, stirring frequently, for 50 to 60 minutes until vegetables are golden and slightly caramelized. Add water and the remaining herbs and spices and reserved celery leaves. Cover the stock entirely with the reserved green leek tops. Bring to a boil, reduce heat, and simmer for 11/2 hours. Strain the stock into a bowl through a sieve or colander, pressing firmly on the solids to extract as much of the liquid as possible, then discard vegetables. Add salt and pepper to taste to the broth. Cool and refrigerate or freeze.

Makes 8 cups.

(From: more recipes from a Kitchen Garden, by Renee Shepherd and Fran Raboff, Ten Speed Press, 1995.)

MINESTRA / ZUPPA - SOUP

(*)Chilled Cantaloupe Soup
Herb and fruit flavors blend deliciously in this refreshing light first course or hot summer day lunch.

6 to 8 medium tomatoes, peeled
1 large cucumber, peeled, seeded
1/2 cup coarsely chopped onion
1 cup vegetable stock - see previous recipe
1/2 teaspoon salt
pepper to taste
1/2 teaspoon ginger
1 tablespoon fresh-grated lemon zest
4 teaspoons lemon juice
1 large cantaloupe, cut into 1-inch chunks
2 tablespoons chopped fresh basil
Garnish with fresh mint

Puree tomatoes in a blender or food processor until smooth. Remove all but one-half cup to a large bowl. Add cucumbers and onion to the half cup of tomatoes left in the blender and puree. Combine blended mixture in a large bowl with tomatoes. Stir in chicken stock, salt, pepper, ginger, lemon zest and juice. Chill several hours. Combine melon chunks with basil and chill. To finish, combine soup and melon chunks. To serve: Pour the soup into chilled bowls and put a few spoonfuls of melon into each. Garnish with mint leaves.

Alternate serving suggestion: Hollow out cantaloupe halves, leaving a 1/4-inch thick wall and fill with the chilled soup.

Serves 6.

(Adapted from: more recipes from a Kitchen Garden, by Renee Shepherd and Fran Raboff, Ten Speed Press, 1995.)

SPAGHETTI

(*)Spaghetti al Pomodoro Fresco - Spaghetti with Fresh Tomato Sauce
Here is a classic Italian recipe which is naturally vegan.

6 ripe salad tomatoes or 10 perini (pear- shaped Italian tomatoes)
fresh Basil
2 fresh Jalapeno peppers
Olive oil
1lb of spaghetti
Parmesan Cheese (optional)

You can make the sauce a day ahead and store it in the refrigerator. Serve it at room temperature. To make the sauce, Drop the tomatoes into boiling water for less than a minute, remove, put into a colander, rinse with cold water and peel. Chop the tomatoes into chunks and put into a bowl. Wash the peppers and remove the seeds; chop very fine. Wash the Basil; peel the garlic and chop the two together very fine. Put into the bowl with the tomatoes. Set aside or put into refrigerator.

Make the spaghetti - you know how to do that. Put a serving dish and individual deep dishes in the oven at 200F while the pasta is cooking. When the spaghetti is back in the warm pan, add the sauce and a little olive oil, stir and put into warmed serving dish.

SECONDI PIATTI

ASPARAGI - ASPARAGUS

(*)Asparagi alla griglia Grilled Asparagus Spears
The grill and a dash of roasted garlic oil-give the asparagus terrific flavor without adding much fat.

4 cups water
2 teaspoons olive oil
1 1/2 teaspoons roasted garlic oil or olive oil
1 1/2 pounds large asparagus, trimmed
2 tablespoons chopped fresh Italian parsley

Prepare barbecue (medium-high heat). Combine water, olive oil and roasted garlic oil in large bowl. Add asparagus to water mixture and toss to coat. Let stand 5 minutes. Drain. Season with salt and pepper. Grill asparagus until crisp-tender, turning frequently, about 6 minutes. Transfer to platter. Sprinkle with parsley.

Serves 6.

ORZO - BARLEY

(*)Toasted Barley Salad with Red Bell Pepper, Corn and Grilled Portobello Mushrooms
This dish (except the grilled mushrooms) can be prepared one day before your party. Dry-toasting the barley adds a nutty taste and helps the barley retain its texture in this excellent meatless dish.

1/2 cup pearl barley
1 1/2 cups canned vegetable broth
1 large poblano chili or green bell pepper
1 small red bell pepper
2 large plum tomatoes, seeded, chopped (about 1 cup)
1 cup fresh corn kernels
1/3 cup chopped fresh cilantro
1/4 cup chopped green onions
2 1/2 tablespoons fresh lime juice
2 tablespoons olive oil
Nonstick olive oil spray
4 large portobello mushrooms, stemmed, dark gills scraped away
24 large spinach leaves

Place barley in heavy large saucepan. Cook over medium heat until pale golden, shaking pan occasionally, about 10 minutes. Add broth to pan and bring to boil. Reduce heat to medium-low, cover and simmer until barley is tender and broth is absorbed, about 35 minutes. Uncover and let barley cool.

Char poblano and red bell pepper over gas flame or in broiler until blackened on all sides. Enclose in paper bag and let stand 10 minutes. Peel, seed and dice poblano and red bell pepper. Place barley, poblano and red bell pepper in large bowl. Add tomatoes and next 5 ingredients; toss to blend. Season salad with salt and pepper. (Can be prepared 1 day ahead. Cover; refrigerate. Bring to room temperature before serving.) Prepare barbecue (medium-high heat). Spray mushrooms with nonstick spray; sprinkle with salt and pepper. Grill until cooked through, about 4 minutes per side. Transfer to work surface; slice thinly.

Arrange 6 spinach leaves on each of 4 plates. Top with barley salad. Arrange 1 sliced mushroom alongside each salad. Serve while mushrooms are still warm.

Serves 4.

FUNGHI - MUSHROOMS

(*)Grilled Portobello Mushrooms
2 tablespoons balsamic vinegar
3 garlic cloves, minced
1 1/2 teaspoons minced fresh thyme leaves or 1/2 teaspoon dried, crumbled
1/2 cup olive oil
1 1/2 pounds Portobello mushrooms, stems discarded
18 to 24 arugula leaves, trimmed, washed thoroughly, and spun dry

In a small bowl whisk together vinegar, garlic, thyme, and salt and pepper to taste. Whisk in oil in a stream, whisking until dressing is emulsified. In a large resealable plastic bag drizzle dressing over mushrooms at room temperature, turning bag once or twice, 1 hour. Heat a well-seasoned ridged grill pan over moderately high heat until hot and grill mushrooms in batches, covered, 2 to 3 minutes on each side, or until tender. Transfer mushrooms as cooked to a platter and keep warm, covered with foil. Divide arugula among 6 plates. Slice mushrooms thin and serve with arugula.

Serves 6

CIPOLLE - ONIONS

(*)Grilled Onions
Per Metal Skewer:
several rounds of onion, 2"-3 in diameter, cut crosswise, about 1/2" to 3/4" thick
1/2 cup balsamic vinegar
2 tablespoons rosemary, chopped

Mix the rosemary in the balsamic vinegar in a large bowl. Dip each round of onion in the liquid before threading it longitudinally onto the skewer. 3-4 rounds on each skewer, depending on how large they are. Place skewers on the rack, 4-6" above the coals. Cook, turning frequently to avoid burning. Baste occasionally with the marinade.

ZUCCA - SQUASH

Fresh Grilled Summer Squash
4 medium summer squash
6 tbsp butter
2 tbsp brown sugar
1/2 tsp ground cinnamon
1/4 tsp ground ginger
1/4 tsp ground mace

Prepare and heat up your barbecue grill. Slice the squash into 1/2 inch slices. Combine the butter, sugar, cinnamon, ginger, and mace in a small saucepan. Stir over medium heat until the sugar is disolved. Brush the squash with the spiced butter and place on the hot grill. Cook, basting frequently, until the squash is tender and lightly browned on both sides.

POMODORO - TOMATO

(*)Fresh Tomato Tart with Basil-Garlic Crust
A make ahead main course dish which is truly delicious. This tart is simple and delicious.

1 recipe Basil and Garlic Tart Dough (below)
8 ounces fresh mozzarella cheese, very thinly sliced
2 large, ripe tomatoes (about 1 pound), cored and cut crosswise into thin slices
Salt and freshly ground black pepper
1 tablespoon extra virgin olive oil

Prepare the dough as instructed below and fit it into a 10-inch tart pan with a removable bottom. Preheat the oven to 375 degrees F. Line the bottom of the tart shell with the slices of cheese. Arrange the tomatoes over the cheese in a ring around the edge of the tart and a second ring in the center, slightly overlapping the slices. Sprinkle with salt and pepper to taste and drizzle with the oil. Bake until the crust is golden brown and the cheese has started to brown in spots, 35 to 40 minutes. Cool on a rack for at least 5 minutes before slicing. Serve hot, warm or at room temperature.

(*)Basil and Garlic Tart Dough
1/3 cup fresh basil leaves (you may substitute dried basil if fresh is not available)
1 medium clove garlic
1-1/4 cups unbleached all-purpose flour
1/2 tsp. salt
8 tablespoons (1 stick) unsalted butter, chilled and cut into 8 to 10 pieces
4-5 tablespoons ice water

It's easiest to use a food processor to prepare the crust, but a pastry blender or your fingers will work equally well. Place the basil and garlic in the work bowl of a food processor. Process, scraping down the sides of the bowl as needed, until finely chopped. Add the flour and salt and pulse several times to combine. Place the butter in the work bowl. Pulse about 10 times, or until the mixture resembles pea-size crumbs. Add the water, 1 tablespoon at a time, pulsing several times after each addition.

After 4 tablespoons water have been added, process the dough for several seconds to see if it is coming together into a ball. If not, add the remaining 1 tablespoon water. Once the dough seems to be coming together, continue processing until it comes together into a ball. Remove the dough from the food processor. Flatten the dough into a 5-inch disk. Wrap it in plastic and refrigerate for at least an hour. Remove the dough from the refrigerator and roll it out on a lightly floured surface into a 12-inch circle. Follow tart recipe above.

Serves 4 to 6.

INSALATA - SALAD

(*)Farinella - Grain and Tomato Salad
Farro is an ancient grain (emmer, often called spelt, in English) similar to barley, traditionally used in bean soup in Tuscany. You can a salad based on the panzanella recipe but substituting the boiled farro, for soaked and squeezed bread.

1 cup (about 6 ounces) half-peeled emmer, spelt, or pearl barley, rinsed and drained
6 cups water
1 small red onion, chopped coarse
2 tablespoons red-wine vinegar
4 medium vine-ripened tomatoes, peeled (if desired), seeded, and chopped coarse
1 cucumber, peeled, seeded, and chopped coarse
1/2 cup arugula, washed well, spun dry, and chopped
2 tablespoons chopped fresh basil leaves
3 to 4 tablespoons extra-virgin olive oil
fine sea salt to taste
freshly ground black pepper to taste

In a 3-quart saucepan combine spelt or barley, water, and salt to taste and simmer just until tender, 35 to 40 minutes. Drain spelt in a colander and rinse with cold water. Chill spelt 30 minutes, or until cold. While spelt is cooking and chilling, in a bowl combine onion and vinegar and let stand at room temperature. Add chilled spelt and remaining ingredients and toss salad to combine well.

Serves 4 to 6.

(Adapted from Red, White & Greens by Faith Willinger).

(*)Grilled Vegetable Salad
2 to 3 small heads radicchio, halved
3 Japanese eggplants, halved lengthwise
2 large yellow crookneck squash, halved lengthwise
1 large red bell pepper, halved
1 large red onion, cut into 1/2-inch-thick slices
1 large tomato, halved, seeded
5 large garlic cloves, minced
1/4 cup plus 5 tablespoons balsamic vinegar
1/4 cup vegetable broth
3 tablespoons chopped fresh basil
1 tablespoon olive oil
3 cups sliced red leaf lettuce
1/4 cup grated Parmesan cheese served seperately - Optional

Place first 6 ingredients cut sides up on baking sheet. Spritz with water. Season with salt and pepper. Let vegetables stand approximately 1 1/2 hours. Preheat barbecue (medium-high heat). Combine 3 garlic cloves with 1/4 cup vinegar. Drizzle over vegetables. Grill vegetables until tender, turning once. Transfer to baking sheet as each vegetable is tender. Let cool. Reserve all vegetable juices.

Combine remaining 2 garlic cloves and 5 tablespoons vinegar with broth, basil and oil. Coarsely chop vegetables. Place in large bowl. Pour accumulated juices into vinegar mixture. Add lettuce and cheese to vegetables. Pour vinegar mixture over. Toss well. Season with salt and pepper; serve.

Serves 4.

DOLCI - SWEETS

(*)Strawberries with Lemon and Sugar
This recipe can be expanded include blue berries, raspberries and blackberries. Put the strawberries in a colander and rinse. Then, using either a teaspoon or a knife, remove the stem and cut the berry in half or quarters, depending on size. Put these into a large serving bowl. Sprinkle with several tablespoons of sugar and squeeze the juice of one lemon over the top. Mix gently. Put a top on it and put it in the refrigerator until serving time.

(*)Grapes
Buy several clusters of grapes. Rinse the grapes and put them in serving dishes. Put the dishes in different places so that grapes are available everywhere.

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