Roasted Butternut Squash & Apple Bisque

 

Ingredients:
1 large butternut squash (4.5 to 5 Pounds), cut lengthwise and seeded
1 box/32 oz. of unsalted chicken or vegetable broth/stock
2 medium granny smith apples, cut in half and seeded
2 medium or 1 large yellow or white onion, peeled and quartered
olive oil
salt and pepper
1 tsp. of sugar
1 Tbsp. of fresh rosemary or sage, roughly chopped
1 tsp. pumpkin pie spice blend
3/4  cup of heavy cream (optional)
Optional – add a sprinkle of crispy bacon or prosciutto

Preheat oven to 425 degrees F.

Arrange squash, apples, and onions cut side up on large rimmed baking sheet large shallow roasting pan.

 

 

 

 

 

 

 

Drizzle with olive oil, sprinkle with salt, pepper, and pumpkin pie spice, and roast 30 minutes.  Take out apples and set aside.  Roast 30 minutes more or until very golden and tender.  Let cool slightly.
With a spoon, scoop out flesh of squash halves and transfer to a medium bowl.

 

 

 

 

 

 

Discard any tough, dark, bottom layers from onion quarters.

 

 

 
Cut apple and onion into large chunks.  The blender will take care of the apple skins- no need to remove them.

In a blender, add one-third a third of stock first, then one-third of roasted vegetable mixture.  Start at a low speed then increase speed until pureed.  Pour pureed mixture in a large heavy saucepot (4 quarts or larger) and repeat with rest of stock and vegetables.  On medium low heat, simmer for about 20 minutes.  Add fresh chopped sage or rosemary.   Taste it and adjust salt/pepper to taste.

 

 

 

 

 

 

If using heavy cream, turn heat down to low, add cream, and mix well.  Simmer for 5 minutes more – do not let boil.

Optional – add a sprinkle of crispy bacon or prosciutto.

This will last 3 days in refrigerator and up to three months in an airtight freezer container/bag.  You can freeze products with heavy cream you cannot freeze milk.  So make sure to use heavy cream if using.  

The Cape Cod Kitchen is about cooking and naturally preserving with whole foods. 

You are not going to see recipes with highly processed foods.  These recipes can be changed for any dietary needs. I will also provide info on how to naturally preserve each these recipes.

There is a great benefit to consuming foods that do not have chemicals/preservatives or that are not prepackeged and highly processed.

Most of all, you will learn how to naturally preserve whole food recipes and still be able to bring it on the go with a quick microwave or oven/stove heat up.

High Protein – Low Sugar Berry Smoothie – 240 Calories

High Protein – Low Sugar Berry Smoothie -240 Calories

It took a while to get this recipe just right.  I use whole milk organic yogurt. Fat reduced or fat free dairy has a lot of chemicals (to make up for the fat), added sugar, and is also highly processed.  Also plain yogurt is the way to go here because fruit flavored yogurt has added sugar, preservatives and calories. 
This smoothie is great for breakfast or lunch on the go and totally fills you up. I use organic whole frozen berries that is a blend of strawberries, raspberries, blueberries, and black raspberries.  You can usually find a blend like this very easily. Buying frozen organic fruit and veggies is also more economical and lasts longer. 

Ingredients:

In order of adding to blender:

1/2 cup of water (no need to add extra calories or sugar)
1 cup whole milk plain yogurt – I use this:

 

 

 

 

1 cup of frozen mixed berries
1 tablespoon of pure vanilla extract (optional)
1 teaspoon of pure maple syrup

Directions:
Add the ingredients above in order to a blender. Pulse until smooth.

 

You can double this recipe and have some for later or just to make ahead.  Pour blended smoothie into a quart size zip top bag and put into a freezer bag. It will last in the freezer for one month and in the refrigerator for 2-3 days.

 

Greek Salad

GREEK SALAD

No lettuce needed for this hearty salad.  Chickpeas add protein. 

Ingredients:

Refer to photo above for cutting the size of vegetables

4 large vine ripe tomatoes – seeded
3 English cucumbers seeded and sliced thick
3 mini sweet orange peppers cut crosswise
5 large ribs of celery cut crosswise
1 medium red onion thinly sliced
1 can of chickpeas – drained and rinsed
1/2 of a block of feta cubed –buying feta in a block has more flavor and is moister than crumbles also stays fresher longer.

2 tablespoons of italian seasoning blend
Juice of 2 lemons
3 tablespoons of olive oil – extra virgin
Salt & pepper to taste

Directions:
Combine all the veggies in a large bowl 
Add chickpeas, and feta cubes
In a small bowl, whisk together the lemon juice olive oil and italian seasoning.  Pour over salad and combine. Salt & pepper to taste. 

 

 

Spring Roasted Pesto Chicken

 

SPRING ROASTED PESTO CHICKEN

Using the pesto I made previously, I decided it would be a great flavor to roast a chicken.

 

Ingredients:
3.5 to 4.5 pound whole chicken at room temperature (let sit on counter for one hour) 
3 tablespoons of pesto (if frozen take out and let sit at room temperature)
1 Medium onion, quartered
Salt and Pepper to taste

Directions:
Preheat oven to 425 degrees
Remove giblets from inside the chicken and discard
Salt and Pepper chicken inside and out
Take pesto (just use your hands) and rub inside the cavity, under skin of chicken and on top of chicken skin

Add quartered onion to inside of chicken
Roast chicken for 45 mins, check the color to make sure not too brown, and cover with foil if necessary.
Roast 15 mins more. Insert instant read thermometer between breast and thigh-behind the leg, you want 160 degrees

My chicken was just under 4 pounds and took an hour and 15 mins to get to 160. Once it’s at 160 take out, cover with foil and let rest for 30 mins. The temp will rise to about 165. 

 

 

 

 

Little Necks with Pancetta, Shallots, and Tarragon – no shucking required!

Little neck clams generally only have a very small amount of sand on them, to purge the clams scrub the shell in water and then place them in water for about 20 – 30 minutes for a recipe right before you are ready to cook them.

Pancetta is optional. Also good is Applegate Farms turkey bacon or any nitrate free bacon. Also a good sub for bacon is chopped Kalamata olives.  

This recipe serves 2.  I usually have with a salad.   If feeling indulgent, it certainly would be awesome over pasta. 

Ingredients:
1 & ½  pounds of fresh little neck clams
4 oz. of Pancetta or turkey bacon or sub some chopped Kalamata olives
1 cup of thinly sliced shallots about 3 whole shallots
2 tablespoons of chopped tarragon
Juice of one lemon
1 cup of no salt or low sodium chicken or vegetable stock. I used dry white wine – Pinot Grigio
Salt and pepper to taste
Optional: ¼ to ½ teaspoon of crushed red pepper

Directions:
Scrub clams in cold water and let sit in a bowl with cold water for 20 -30 mins.
You need a large pan or skillet with a tight fitting lid; the clams are going to be steamed.
Heat a large pan medium high heat.
Add Pancetta or bacon or olives (if using olives add 1 tablespoon of olive oil)

Add shallots stir and cook until golden brown.


Add clams, tarragon, lemon juice, stock or wine, a pinch of salt and fresh ground pepper.

Turn heat on high and cover with lid. Clams should open in about 5 minutes. Discard any clams that do not open.

Add clams to plate or bowl and add cooking liquid.

Pesto- not just for pasta…

Making your own pesto is another great way to add flavor and enhance whole foods.  Because good quality basil is available year round now – it’s doesn’t have to be just a summertime condiment.  I use pesto year round in soups, stews, seafood, poultry, pork and vegetables.  I also use it for dips, spreads, sauces, and salad dressings.  This time of year I make it because I observe lent.  This is amazing on halibut, swordfish, salmon, cod, or any shellfish either baked or pan seared.  This recipe yields about 2 cups prepared. To make extra, to freeze in ice cube trays, double this recipe.  It will maintain freshness for about 3 months frozen or up to a week in an airtight container in the refrigerator.  I made this in a blender; you can also use a food processor.

Ingredients:
1 cup of extra virgin olive oil
3 Cups packed fresh basil leaves- stems removed do not use any leaves that have spots on them – it will taste bitter & use as much of the smaller leaves as possible- save the large ones for salads, sauces or soups.
5-6 medium size cloves of garlic whole & peeled
½ cup of raw pine nuts
The zest of an entire lemon – try not to get down to the white pith- it’s also bitter
½ cup of grated Parmesan cheese
½ teaspoon of salt
½ teaspoon of grated black pepper or to taste

Directions:
If using a blender add olive oil first.
Then add the rest of ingredients. Pulse until everything is combined.  If too thick – add more oil. See picture for consistency.

Taste it! Does it need salt or more pepper?
Like it spicy? Add ¼ teaspoon of crushed red pepper.

To preserve for Freezer:

Add to ice cube trays. Cover twice in plastic wrap. Freeze for 24 hours in trays. Once the pesto is frozen –  transfer to freezer safe bags and/or containers. Keep as much air out as possible. One cube frozen is about 2 tablespoons thawed. If you are adding to soups, stews or sauces- no need to defrost. If making dips, dressings or marinades, let thaw at room temperature or overnight in refrigerator.

Baked Stuffed Zebra Eggplant

One Medium sized Zebra Eggplant

Zebra eggplants have no seeds and are not bitter. They are common in most major supermarkets and do not cost more than dark purple ones.  I use them because there is no need for any sort of extra prep.

Ingredients:
1 Tbsp. of olive oil
4 Oz of turkey bacon (Applegate Farms) sliced thinly (optional)
1/2 cup of onion diced
2 cups (about) chopped eggplant
1 & 1/2 cups (about) chopped mushrooms
1 Tbsp. minced garlic
crushed red pepper to taste
1 tsps. of Italian seasoning – blends of dried herbs are good to have in the pantry because you will use it more than if  you just have a random jar of marjoram- that you forget about.  My brand has thyme, marjoram, onion, rosemary, basil, savory & sage- all in one blend.  I use it often, is organic,  and has no other fillers.
1 14- 15oz can of diced tomatoes – do not drain
3 Tbsp. of plain panko
1/4 Cup each of  grated/shredded mozzarella and parmesan cheese –shred it yourself- don’t use the prepackaged stuff.

Directions:
Pre-heat oven to 400 degrees
Slice eggplant in half and score like this:

leave a 1/4 inch around the skin for stuffing.  Use a small spoon or knife and remove the eggplant similar to an avocado but try not to go through to the skin

Add 1 Tbsp. of olive oil to a large skillet and heat on medium high heat
Add bacon and let get brown
Add onion through Italian seasoning
Turn heat down to medium/medium low and mix together let cook for about 5-7  mins.

Add the liquid from the diced tomatoes and let simmer for 5 mins.
Taste it!  Add salt and ground pepper to taste.
Put the eggplant shells/skins on a baking sheet and fill with cooked mixture

Top with diced tomatoes

Add breadcrumbs and cheese

Bake for 15- 20 mins.  until top is browned

This can be frozen (cut in half crosswise) in a plastic/glass container and put inside a freezer bag.

Good for about 6 months frozen. Reheat in a microwave for 3-4 mins or reheat frozen in an oven safe dish, uncovered @ 350 for 20 mins.

Pumpkin Granola

Pumpkin Granola

Here is an example of a whole food snack that has zero chemicals or preservatives.  

Store in airtight container at room temp for 1 week OR freeze for up to 3 months in individual sandwich bags (inside a large freezer bag) for a grab and go snack or add to plain (read- less sugar) yogurt. 

WET INGREDIENTS:
1/4 cup coconut oil
1/4 cup raw or organic honey
1 Tsp. pumpkin pie spice blend
2 Tbsps. brown sugar
1 tsp. vanilla

DRY INGREDIENTS:
3 cups old fashion oats
3/4 cups slivered almonds
1/2 cup raw sunflower seeds
1/2 cup raw pumpkin seeds
2 Tbsps.flax seeds
2 Tbsps. wheat germ
Dash of salt
1 cup dried fruit I used cranberries, mango and blueberries —ADD AFTER BAKING

DIRECTIONS:
1) Pre-heat oven to 325 degrees
2) Mix dry and wet ingredients separately then combine the two
3)  Bake @ 325 degrees for 25-30 mins. in a single layer on a large baking sheet or sheet pan
4) Let cool and mix in dried fruit.

Share this:

Sausage Bean and Escarole Soup

No preservatives or chemicals here… This recipe can be frozen in a large freezer safe container or individual containers inside a freezer bag for on the go lunches for work or a quick reheat after a long day. 

Ingredients:
3 pounds ground Italian sausage (casings removed)
I used 2 pounds sweet & 1 pound hot
1 large Vidalia onion, chopped
4 large carrots,  chopped
2 Tbs minced garlic
3 Tbs of dried Italian seasoning
2 quarts (two 32oz boxes)  no salt or low sodium chicken stock
2  15oz cans of any beans you like – I used one can of red kidney & one can of white cannellini beans
2 medium heads of escarole I used escarole instead of kale because it maintains color and texture more than kale in both the cooking and freezing process. You can sub kale, collared greens, mustard greens, rainbow chard, or even a bok choy though.  cut into large slices

Directions:
1)     Brown sausage on med high heat in a large heavy pot about 15 mins. Add onion & carrots cook another 10 mins.
2)     Add garlic and Italian seasoning
3)     Add beans: 1 can drained, and 1 can entirely
4)     Add chicken stock  and if needed, add some water to just cover everything
5)     Bring to a simmer (not boil) on med low heat covered for 15 mins.
6)     Uncover, add escarole and let simmer uncovered for additional 10 mins.
7)     Salt & pepper to taste
8)     Serve with grated parmesan