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Category Archives: spanish/tapas


  • 1 ½ cups pitted Kalamata olives
  • 2 tsp minced garlic or less
  • 2 tablespoons capers or less
  • ½ cup extra virgin olive oil

Mince together 1st 3 ingredients in a food processor or emersion blender. I prefer it chunky and do not process this very much. Slowly add olive oil. If you prefer a thicker spread, omit or use less of the oil.  When making a light appetizer, a thinner Olivada will spread like butter.  A chunkier Olivada with less oil can be piled on like a bruschetta and even served as lunch with a salad. My neice Irina ate this for lunch through her childhood! Spread on French bread, hearty whole grain crusty bread or crackers.

Nutrition Notes: Olives are a great source of monounsaturated fats which are also found in nuts, olive and canola oils and avocados. Monounsaturated fats improve blood cholesterol levels, which can decrease your risk of heart disease, and they may help with keeping blood sugar levels in check (potentially helpful for appetite control and reducing the risk for diabetes). A few studies have looked at monounsaturated fats as being beneficial for specifically reducing belly fat, but firm findings are lacking.  To take it a step further, replace saturated fats with whole plant food sources of fat instead of refined plant oils which are stripped of their fiber, vitamins, minerals & phytochemical compounds. Whole plant foods rich in mono and poly unsaturated fats are olives, avocado, nuts, & seeds from plants like sunflowers, olives, soybean & safflower.

The olives are high in salt, so balance this with less salty foods thru the day.



Mango Salsa

  • 2 mangos, peeled and cut up into medium diced pieces
  • ½ cup fresh lime juice
  • 1 tsp Kosher salt
  • ½ cup red onion, cup up into small diced pieces
  • ½ red pepper, cup up into small diced pieces
  • ½ cup green onion, sliced
  • ¼ cup chopped fresh cilantro

Combine ingredients and serve with tortilla chips or as a salad.

NSF  6/2010

Catalan Cannelloni

Our dear friends in Barcelona, Julia and Rosa, make this every New Year.

  • 1 lb. package dried Barilla No Boil lasagne

Meat Mixture:

  • 1/4 cup olive oil
  • 1 yellow onion, chopped
  • ¾ lb ground turkey
  • ¾ lb ground pork
  • 6 cloves garlic, minced
  • salt and pepper
  • 1/3 cup sweet sherry or red vermouth
  • ½ cup of the Bechamel

Bechamel: or 4 cups of your own recipe of a thin white sauce

  • ½ cup butter
  • 1 yellow onion, finely chopped
  • 1/3 cup flour
  • 4 cups whole milk, warmed
  • salt and pepper
  • pinch of grated nutmeg
  • 1 cup cured Mahon or Parmesan cheese, grated

Cook the pasta in salted boiling water until al dente; only a few minutes
Drain and lay out on paper towels
Cut each rectangle in half to form 2 squares

Over very low heat, melt butter and add onion and cook slowly until transparent
Whisk in flour and cook 4-5 minutes without browning stirring constantly.
Whisk in milk a little at a time. Stir and cook until sauce coats the back of a spoon, 3-5 minutes.
Season with salt, pepper and nutmeg.
Add ¾ cup cheese
Keep warm.

Heat olive oil and saute onion until transparent.
Add ground meat, breaking into tiny pieces and cook thoroughly
Add the wine, salt and pepper and cook until the wine reduces, 5-6 minutes
Remove from heat and chop the meat finely in the food processor.
Stir in ½ cup bechamel until you  have a smooth mixture

Butter a 9×13 inch glass  or ceramic baking dish or individual serving dishes
Spread 1 Tablespoon meat down the side of each square of pasta
Roll into thin tubes and place in baking dish seam side down
Pour sauce over all the canneloni. Sprinkle with remaining ¼ cup cheese
Freeze or bake at 350 until bubbling, about 15 minutes.

NSF 1/10