The Good Nutrition of Italian Seasoning

You may have noticed that I frequently include Italian Seasoning in many of my recipes. I love Italian seasoning. No wonder, the ingredients that make up this savory seasoning are a variety of herbs and spices, principally, basil, marjoram, oregano, parsley, rosemary, sage and thyme. Each contributes not only a pleasant aroma and mouth-watering taste to each recipe, but also a number of nutritional benefits. In the all-inclusive recipe that is “Italian seasoning”, each of the ingredients is in a dried or ground (powdered) state. Whenever possible, I prefer to add these freshly harvested ingredients from my own herb garden during Spring, Summer and Fall, while saving the last harvest of Fall, fresh-freezing them for use during the Winter. Two herbs that freeze especially well are basil and parsley. After washing and drying them thoroughly, I chop them, put them in small freezer bags and place them in the freezer. When needed, I take out the desired amount, and add it to my recipe.

The Benefits of Basil

Nothing beats the aromatic fragrance that fresh basil gives off when touched, or as a delicious contribution to the zesty taste when blended into or applied as a garnish to soups, salads, sauces and many main courses. Nutritionally, 2 teaspoons (5g) of chopped fresh basil leaves contain only 1.2 calories, no saturated fat, no trans fat, no cholesterol, no sodium, no sugars, only 0.2g protein and 0.1g of carbohydrate (dietary fiber). Fresh basil is also rich in omega-3 and omega-6 fatty acids and a good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese.

The Benefits of Marjoram

Marjoram works well in combination with the other herbs in Italian seasoning, and it promotes healthy digestion and treats simple gastrointestinal disorders, such as loss of appetite, indigestion, nausea and flatulence. It is said to soothe minor digestive upsets and colic. Its flavonoids promote healthy arteries and heart by preventing cholesterol buildup and improving blood circulation. On the culinary side, marjoram makes excellent stuffing for chicken and turkey roasts, is an attractive garnish for bean and pea soups, and, when cooked with them, enhances the flavor of carrots and squash. It also works well with cheese and egg dishes. Marjoram is considered to be one of the rare herbs whose flavor intensifies when dried. It is also used in homemade sausages and meats that are to be cured or smoked.

The Benefits of Oregano

Thymol and carvacrol are two of oregano's potent antibacterial properties. Oregano works in the intestinal tract to kill unfriendly bacteria without damage to the friendly bacteria. It is effective against candida albicans overgrowth throughout the body, and particularly in the sinus cavities. It has four times the antioxidant activity of blueberries. Dried oregano is very low in Cholesterol and Sodium. It is also a good source of Vitamin B6, Potassium and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Folate, Calcium, Iron, Magnesium and Manganese.

The Benefits of Rosemary

In winter, a rosemary plant inside the house in acts as a natural air cleaner and freshener, along with being a source for the herb to use in cooking. Rosemary stops gene mutations that could lead to cancer, and may help prevent damage to the blood vessels, thereby reducing heart attack risk.

The Benefits of Sage

Sage contains flavonoids, phenolic acids and oxygen handling enzymes which help it to prevent oxygen-based damage to cells. Sage may fight rheumatoid arthritis, bronchial asthma and atherosclerosis. It appears, also, to promote better brain function.

The Benefits of Parsley

Chief among the abilities of parsley is cancer fighting. Animal studies have shown that it inhibits tumor formation, particularly in the lungs. It neutralizes carcinogens including those found in cigarette smoke. It is a good source of antioxidants and heart-healthy nutrients such as beta-carotene, folic acid, and vitamins A and C.

The Benefits of Thyme

Thyme is a tasty seasoning for stock, soups and stews. It contains a variety of flavonoids and is a good source of manganese, both of which increase its antioxidant capacity. Also, adding thyme and/or basil to your vinaigrette will not only enhance the flavor of your fresh greens, but will help to ensure that the fresh produce in the salad is safe to eat. The range of other healthy nutrients in thyme is very impressive: it’s an excellent source of Iron and Manganese, a very good source of Calcium and a good source of dietary fiber.

A Dessert to Love: Chocolate Cake Roll

This cake roll makes a beautiful presentation, especially when filled with pistachio or mint ice cream, and topped with a raspberry sauce.

Ingredients:

1/3 cup all-purpose flour
¼ cup unsweetened cocoa powder (Dutch process dark or regular)
¼ tsp baking soda
2 egg yolks
1/3 cup granulated sugar; set aside an additional ½ cup for beating into egg whites
3 Tbsp buttermilk (or sour milk--1/2 tsp white vinegar, add milk to make 3 Tbsp)
½ tsp almond extract
4 egg whites
1 Tbsp confectioners’ sugar

Filling: 8 oz Cool Whip, or 1 pint frozen yogurt or any ice cream flavor

Topping: Confectioners’ sugar or ½ cup chocolate fudge sauce, or a fruit sauce

Optional: 2 Tbsp chopped toasted almonds or other nuts

Preheat oven to 375 degrees, Spray a 15x10” jelly roll pan with cooking spray. Line pan with wax paper to fit. Spray wax paper well.

In a small bowl, stir together the flour, cocoa and baking soda; set aside. Place egg yolks in large bowl and beat on high speed about 5 minutes, or until thick and lemon colored. Slowly add 1/3 cup granulated sugar, beating constantly. Beat in buttermilk and almond extract. Add flour mixture to egg yolk mixture; beat on low just until combined.

In another large bowl, beat egg whites with clean dry beaters until soft peaks form. Slowly beat in remaining ½ cup sugar. Continue beating until stiff peaks form. Stir one-quarter of egg white mixture into chocolate mixture, gently fold in remaining egg white mixture. Spread batter evenly in prepared pan.

Bake 12-15 minutes or until no imprint remains when cake is lightly touched in the center. Meanwhile, sift confectioners’ sugar onto a clean dish towel. Immediately loosen cake from side of pan and invert onto prepared towel. Remove wax paper and trim the cake’s edges.

Starting with the long side, roll up cake with the towel. Transfer cake, seam side down to a wire rack to cool completely. Unroll cake, spread with topping of choice to within 1/2” of long edges and all the way to the edge on the small side. Re-roll cake, place seam-side down on a freezer safe plate. Cover with plastic wrap and freeze for at least 4 hours or overnight before serving. Just before serving, sprinkle with confectioners’ sugar, or frost with topping and nuts or drizzle with sauce.

Quick, Easy & Delicious Spinach Salad

Here is a salad that will please the eyes and taste buds of your family and friends. It is easy to make and takes very little time to prepare.

Ingredients:

1 package fresh baby spinach (enough for 4 salads)
Thin sliced red onion
½ jar roasted red pepper strips
2 Tbsp toasted pine nuts, pecans or other nuts of choice
2 to 3 oz. Gorgonzola cheese

Dressing:

¼ cup balsamic vinegar (from Modena, Italy)
¼ cup seedless raspberry fruit spread (no sugar added)
2 Tbsp extra virgin olive oil
1 large garlic clove, quartered
Salt and pepper to taste


Whisk together balsamic vinegar, raspberry fruit spread, olive oil, garlic, salt and pepper. Let stand for 15 minutes. Arrange spinach, red onion and red peppers on chilled salad plate. Remove garlic and drizzle dressing over spinach. Top with pine nuts and Gorgonzola cheese.

(The above are approximate measurements. Add more fruit spread, vinegar or oil to your taste.)

The Benefits of the Savory Biscotti Spices

Here are some nutrition notes on the four key spices in my recipe for savory spice biscotti: cinnamon, cloves, ginger and nutmeg - which give these cookies their rich, holiday taste.

Research studies have shown that cinnamon can help lower the risk of high blood cholesterol, triglyceride and glucose levels. Of all these spices, cinnamon is one of the richest sources of antioxidants. Cinnamon also has anti-clotting and anti-inflammatory properties, which reduce clumping of blood platelets.

During the year-end holidays, cloves offer their uniquely warm, sweet and aromatic taste to eggnog, ginger bread and pumpkin pie, and also make a wonderful addition to my holiday biscotti. They provide antioxidants and anti-inflammatory benefits, and are an excellent source of manganese, dietary fiber, vitamin C and Omega-3 fatty acids, calcium and magnesium.

Gingerol, the active ingredient in ginger, has been shown to alleviate nausea, vomiting, motion sickness and morning sickness. It is a powerful antioxidant, and its anti-inflammatory abilities make it useful in fighting heart disease, cancer, Alzheimer's disease, and arthritis.

Nutmeg can help lower blood pressure, soothe a stomach ache, stop diarrhea and help to detoxify the body. It relieves stress and stimulates mental activity. Nutmeg has anti-inflammatory that help to reduce joint and muscle pain, and is good for the heart by helping to increase blood circulation and stimulate the cardio-vascular system.

Year 'round Favorite Recipe: Savory Spice Biscotti

One popular cookie recipe for Thanksgiving, Christmas and New Year’s entertaining is this biscotti which contains many of the savory spices found in other holiday treats such as pumpkin pie and eggnog. It’s become such a favorite among family and friends that I’ve chosen to serve it throughout the entire year.

Ingredients:

1 cup granulated sugar
1 cup packed dark brown sugar
½ cup chopped toasted almonds
1/3 cup light tasting olive oil
2 rounded tsp ground cinnamon
1 tsp ground cloves
¼ tsp ginger
¼ tsp nutmeg
2 tsp water
2 large egg whites
1 large egg
2 ½ cups all-purpose flour
2 tsp baking powder
½ tsp salt
Cooking spray

Preheat oven to 350. Combine first 11 ingredients (sugar through egg) in a large bowl; beat at low speed of mixer for 1 minute. Combine flour and baking powder; gradually add flour mixture to sugar mixture, beating until well-blended (dough will be soft). Refrigerate for several hours. Turn dough out onto floured surface; shape dough into four 12-inch logs (I prefer smaller biscotti, so I make four logs, instead of two.). Place the logs on two baking sheets coated with cooking spray. Bake 350 degrees for 25 minutes, switching the two baking sheets from upper to lower shelves after the first 12 minutes. Cool and remove from baking sheets. Cut each log diagonally into ¾-inch slices. (NOTE: You do not have to double-bake this type of biscotti; the cookies will firm up, yet remain moist as they cool.)

Yield: approximately 4 dozen biscotti.

Health Benefits of Butternut Squash

The star of today’s soup recipe is butternut squash.

Butternut squash's tangerine hue indicates an abundance of powerhouse nutrients shown to protect against heart disease. Its very high levels of beta-carotene (which your body automatically converts to vitamin A), have been identified as a deterrent against breast cancer, heart disease and age-related macular degeneration, as well as a supporter of healthy lung development in fetuses and newborns. Beta-carotene may also play a role in reducing lung inflammation and emphysema. Additionally, with only a 1-cup serving, you get nearly half the recommended daily dose of antioxidant-rich vitamin C.

Low in fat, butternut squash delivers an ample dose of dietary fiber, making it an exceptionally heart-friendly choice. Its bulk fills you up, allowing you to skip second helpings.

Butternut squash also provides significant amounts of potassium, important for bone health, and vitamin B6, essential for the proper functioning of both the nervous and immune systems. The folate content boosts its heart-healthiness, and helps guard against brain and spinal-cord-related birth defects such as spina bifida. This winter variety of squash also may have anti-inflammatory effects because of its high antioxidant content. Including more winter squash in your diet could help reduce risk of inflammation-related disorders such as rheumatoid arthritis and asthma.

All of these benefits add to the taste and comfort of a steaming bowl of this hearty and heart-smart squash soup on a cold winter’s day.

Perfect for a Winter’s Eve: Butternut Squash Soup

The colder weather of winter is a perfect time for today’s soup course, featuring healthful butternut squash. After peeling the squash, it is an easy soup to make, and our granddaughters love its warmth and taste. The substitution of vegetable stock for chicken broth makes it ideal for vegetarians.

Ingredients:

1 to 2 large chopped onions (mixture of white, Vidalia, yellow, to taste)
1 Tbsp chopped garlic
1 leek white part only, rinsed and chopped
¼ to ½ cup extra virgin olive oil
1 carrot, chopped
1 celery stalk, chopped
8 cups low-salt, defatted chicken broth, or vegetable stock
4 to 5 lbs butternut squash, peeled, cored and chopped
Salt and pepper to taste
Grated Parmesan or Romano cheese for garnish
Chopped basil for garnish

Sauté onion, garlic and leek in olive oil in a large stock pot for 5 minutes. Add celery, carrot and squash and sauté for 5 minutes more. Pour in broth or stock, and cook until squash is tender, approximately 1 hour or so. Add more salt and pepper if needed. Purée using a hand or counter-top blender, and serve in individual bowls with cheese and basil garnish. If soup is too thick, add more broth to desired consistency.

Optional: Add one roasted red pepper, cut into strips and then into ½-inch pieces.

A Favorite Appetizer: Stuffed Mushrooms

This appetizer is an old family favorite ever since our dear friend Barbara introduced it to us while we lived in the Boston area more than thirty-five years ago.

1 lb Mushrooms, small to medium size
8 oz Lite cream cheese at room temperature
1 to 2 Tbsp Milk
1 to 2 Fresh cloves of garlic, minced
1 Tbsp Bread crumbs
1 Tbsp Parmesan or Romano cheese, grated
1 Tbsp Fresh chopped basil, or other herbs of choice
1/8 tsp Salt or to taste

Dash of pepper
Olive oil


Soften cream cheese with a little milk, add garlic, bread crumbs, grated cheese, basil or other herbs, salt and pepper. Mix well. Clean mushrooms, remove stems and stuff with cream cheese mixture. Place on oiled pan and with a spoon, place one drop of oil on each mushroom. Bake 350° for 15-20 minutes.

Sure to Please: Zesty Italian Salad

This is one of our favorite salads, an important part of so many festive family gatherings during my childhood.

Ingredients:

In a large salad bowl, place an assortment of torn Romaine, bibb and green or red leaf lettuces, or spinach, enough to feed all the guests

Red onion, thinly sliced

Roasted sweet red peppers or chopped pimento

Quartered artichoke hearts

An assortment of chopped raw vegetables


Dressing:

½ cup extra virgin olive oil
¼ cup red wine vinegar (or a mixture of red wine & balsamic vinegars to taste)
1- 2 cloves fresh minced garlic
1 -2 tsp chopped red onion
1 -2 tsp chopped Italian seasoning (or to taste)
Salt & pepper to taste
Grated Romano or Parmesan cheese to taste

Optional: 1-2 anchovies, mashed
¼ tsp sugar
Feta or grated Mozzarella cheese

Let dressing sit at least 15 minutes to blend flavors, then add to, and toss with salad ingredients.

Savory Sicilian Crock-Pot Roast

Here’s another meat-and-potatoes, comfort food recipe to warm your body on a cold winter’s night. It’s a meat and healthful vegetable meal, bathed in a rich Sicilian sauce seasoned to cause your family and friends to rave about it and ask for more.

Ingredients:

2 ½ to 3 lb round, rump or sirloin tip roast
1 Tbsp olive oil
2 large onions, quartered
2 celery stalks, thinly sliced
2 carrots, scrubbed and thinly sliced
3 cloves minced garlic
1 6 oz can tomato paste
1 cup red wine
1 ½ oz dried porcini mushrooms (chop and reconstitute in 1 cup hot water for 15 min.)
1 Tbsp sea salt
1 Tbsp Italian Seasoning
1 to 2 bay leaves
28 oz can whole tomatoes

Heat olive oil in a Dutch oven and brown the meat. Place in crock pot. Then sauté onion, celery and carrots for 8 minutes; add garlic and sauté for another 2 minutes. Add tomato paste and stir. Pour over roast in crock pot. Pour wine into the Dutch oven, and cook to scrape up the brown bits. Pour the reconstituted porcini liquid through a paper towel-lined strainer into the wine. Then add the mushrooms, salt, Italian seasoning, bay leaves and tomatoes (lightly chopped with juice), stir and pour over the meat in the crock pot. Cook for 8 hours on low, or 4 hours on high. Discard bay leaves, and serve with mashed potatoes.

Cold Weather Comfort Food: Hearty Minestrone Soup

On terribly cold days like these, my husband and I enjoy simple, hot, hearty and healthy meals contained in a single serving. Just such a meal is one of our favorite soups, chock full of vegetables and pasta in a rich and tasty tomato stock – with the added zest of mildly seasoned turkey Italian sausage.

The added beauty of a soup like this in an economic turndown is its low cost per serving, and the ability to freeze and store portions for several other meals, days or weeks later.


Ingredients:

½ cup great northern beans, rinsed and picked over (cooked, can beans may be substituted)
1 large Spanish onion cut ¼” dice
1-2 celery ribs cut 1/3” dice
1 large potato cut 1/3” dice
1-2 carrots cut 1/3” dice
2 cloves minced garlic
1 zucchini cut ¼” dice
1 yellow squash cut ¼” dice
4 sun-dried tomatoes (soak in hot water, drain & chop)
1 medium parsnip cut 1/3” dice
¼ cup chopped parsley
2 bay leaves
1 Tbsp dried basil
1 tsp dried marjoram
1 28 oz can tomatoes & juice, chopped
8 cups vegetable or beef stock or bouillon
1 to 1 ½ cups assorted frozen veggies such as corn, peas, green beans, etc.
1 cup orzo or other small macaroni

Optional: 1 to 2 Tbsp olive oil when soup is finished for flavor and
grated Asiago, Romano or Parmesan cheese for top


In medium sauce pan, simmer beans in 2 quarts of water about 1 hour. Drain & rinse. Combine onion, celery, potato, carrots, parsnip, garlic and 1cup water. Cook until onions are soft. Stir in sun-dried tomatoes, bay leaves, basil and marjoram. Cook 10 minutes. Add tomatoes & stock & bring to boil. Cover and simmer 1 ½” hour. Stir in cooked beans and zucchini & bring to a boil, stir in parsley. Add cooked orzo or macaroni. Sprinkle each bowl with grated cheese.

[Note: I use Goya beef and chicken bouillon, mixed with water in place of canned beef stock.]