The Food Of Sicily

 Most Italian culinary focus doesn't involve Sicily. It's usually the North with their  elegant, sophisticated dishes or Naples and Rome with their vibrant flavorful ones. Yet Sicilian cooking is fresh, one of the first farm to table cuisines.The ingredients come from the land and sea and marry the island's varied cultural ancestry.

The island has experieinced a wide array of cultures  starting almost from the beginning of time. The original Sicils (for whom the island was named after0 probably migrated from the iIalian  mainland's Amalfi coast. There were also other tribes , the Sicanians and Elymians which probably came from Spain and Greece..Later the Greeks and Arabs took over followed by the Romans, Germanic tribes, Arabs and Vikings. There was also the Spanish rule in the mid 1700's as well, bringing an Iberian influence to the cooking. There is also the Italian influence evidenced in their spaghetti dishes. The pasta is topped with breadcrumbs and chopped parsley.Another has Arab influences, pasta con sarde, This was created by General Eufemio's chef a Byzantine commander who protected the island''s coast. He needed a hearty meal to feed his many troops. A chef came up with one that utilized local produce, - namely sardines and Arab ingredients namely saffron and raisons.Pistacchios also figure in Sicilian cooing as well, thanks to the Moorish influence.

There are also farms on the island too, providing all sorts of fresh produce. The Sicilians love broccoli rape , drenched in garlic, olive oil and red pepper flakes.People from Catania to Messina enjoy a grilled vegetable salad. This is a combination of grilled eggplant, onion, pepper, zucchini and peppers along with tomatoes and balsamic vinegar.it can be eaten as a main dish with a good hunk of crusty Italian bread or served as a side with grilled steak or chicken.A favorite snack is arancini made with spinach,. These are fried rice balls stuffed with greens and mozzarella. They can also be filled with meats such as salami and other island cheeses like pecorino or ricotta. Fruit is also abundant on Sicily.Oranges and Meyer lemons are big in cooking and in salads. They're also popular ice flavors. A refreshign dish year round is Sicilian orange salad. This is sliced oranges mixed with black kalamata. olives and cnopped fennel. sliced red onions are also added to it and its' dressed with a combination  olive oil and lemon juice

Sicilian cuisine is a trip into fresh  ingredients turned into delicious dishes. They represent the island's love of the land and the sea. These are dishs with history and flavor.

for Concetta Portelli Helble

Can You Be Sugar Free?

One of the worst habits  we have is eating sugar. We crave cupcakes wit sweet , gooey icing puffs,  we add more of the white stuff to already candy like lattes.We even add brown sugar  to our bacon. However that may all be changing . There's a no sugar movement going on challenging sweet tooths all over the world to give up their addiction.

Sadly we are hard wired to eat sugar. Blame it on our earliest days when a sweet flavor signified non poisonous in plants and berries. If it was sugary, like a plum or an apple , then the eater could rest easy, knowing he or she wouldn't be sick or suffer dire consequences.Then humanity  fell in love with sugar cane about 10,000 years ago in New Guinea. People got their first sugar rush and loved it. Cane syrup then was used in religious rites and as a medicine. Iit then went onto the Asian mainland where the Indians were turning sugarcane into a powder,  used mostly for healing.It went to Persia and then spread throughout the Arab world. hey combined it with ground almonds to create the addictive confection marzipan. The European Crusaders got their first taste of sugar cane during their crusades and again fell hard for it. Later Columbus discovered sugar cane on Hispaniola and that began Europe's hard core addiction with sugar.It replaced the all natural sweetener . Now we are trying to undo those centuries of sugar use. It not only puts on the weight but tricks the body  into gaining weight,. Those white grains also do extensive damage to the liver as well.The liver is the only organ that processes glucose ad eating too much will result in taxing it.It also causes extensive damage to teeth as well.

How do we curb our addictions and go sugar free? The obvious answer is give up baked goods, soda and candy. These are the easiest because the sugar in them is obvious.We can easily substitute cookies and sweets with with fresh fruit and 90 percent good for you dark chocolate. Soda can be replaced with flavored sparkling water. Hot tea and even coffee can be sweetened with honey or agave syrup.  , instead of white refined sugar . The problem is that sugar is everywhere, even in the most savory of foods.They lurk in our condiments.Ketchup has it to balance out the spices as does mayo, steak sauces and even mustard.The best bet is use spices  or herbs to flavor meats and vegetables.Salad dressing is a culprit too. It can turn a healthy bowl of greens into a sundae. Stick to a simple vinaigrette, possibly spiked with oregano or parsley.Yogurt, that much touted health food has a whopping forty-seven grams of sugar.if fruit is added Try to cut down on it or stick to plain Greek yogurt and add your own fruit. Bread is another culprit, with some of  us eating it as much as twice a day everyday. Try to sub in pita bread which has very little sugar in it. Another idea is wrapping up meats and cheeses in lettuce wraps. As for toast for breakfast, think oatmeal with a trickle of honey and cinnamon .


We can go sugar free. It's a hard task but will become easier as we distance ourselves further and further away from it. The end result is worth it.  - a healthy body.

Buckwheat A Cold Weather Must Have

This is the season to eat hearty and healthy. Buckwheat , thankfully falls under these two categories along with being tasty and extremely versatile. You can make vitamin loaded meals with this amazing herb . You can also add some flavor to a bland January diet as well. Buckwheat is great in almost everything from pancakes to pasta.

Buckwheat is surprisingly part of the herb family(Fagopyrum sagittatum Gilib) and not a cereal or a grain. it was first cultivated in Manchuria and central China and then moved west to the Arab countries. the seeds were then sown in northern Italy, Holland, Germany and Scandinavia where it grew in more or less hardy terrains. The Dutch brought it to the Hudson Valley in the mid 1600's where it was a staple of early colonial cuisine. Buckwheat is also known as kasha or groats . It is one of the best things to eat. Buckwheat is high in fiber along with being chock full of Vitamins B1 and B2. The flour lowers cholesterol and helps reduce high blood pressure . It is an excellent source of fiber and is helpful in preventing such cancers ans colon and breast. The only drawback is that it can cause rash in allergy sensitive people. if eaten too much.

Most people only eat buckwheat for breakfast. the most common is kasha cereal however it is good in griddle cakes as well. Recently I've eaten buckwheat pasta which is a dense chewy kind and buckwheat dumplings again chewy but with a nutty flavor. I actually like these buckwheat products better than their whole wheat cousins. I would love to experiment with making a buckwheat pizza or ravioli sometime,long with a buckwheat waffle. I also like the fact that the flour makes for a more robust version anything This makes for a better but much more healthier meal choice during these frigid days.

Buckwheat is definitely the food product to consider , especially during these chilly days. there's nothing like starting the day off with a stack of buckwheat pancakes or ending it with a soothing buckwheat pasta. It's a great way if dealing with winter.

Spain's Culinary Wonders

Spain is known for many things including excellent cuisine. The country has many different provinces and different examples of regional cooking. It is centuries old and full of native meats and vegetables. There is tapas, seafood, rice and flan , all traditional, all good.

Spanish food has both Arab and European influences. The country was first settled by Greeks, Romans and Phoenicians who brought with them their love of olive oil and good wine. The Arabs also claimed the peninsula and gave Spain. their different sweets and cakes. The Celts also had settlements in Northern Spain in Asturias and gave that region some of their food preferences. The Spaniards also love saffron and any of their dishes are seasoned with it. It is one of the main ingredient s in their national dish, paella.

Spain has some excellent seacoasts that provide the country with shrimp, lobster and eels. The interior is home for pig farms which give the Spanish their beloved serrano ham. Veal is also big in Spain especially in the north.Other crops like the tomato and potato have come when the country was the dominant leader in discovery.

Spain is an interesting country with a variety of different dishes and tastes. It's a major influence on world cooking as well.

Exotic Goodness - The Banana

Nothing beats a banana as a wholesome snack. This tasty is not only good for you its' just downright delicious. It's the best ingredient in any dessert dish,rating number one both in flavor and nutrition.


Bananas originated in Malaysia and then traveled to India. it was on the subcontinent that Alexander had his first taste of the fruit in 327 BCE. Bananas were even mentioned in the writings of the Pali Buddhists six centuries before the birth of Christ. This ancient fruit then was transplanted to the island of Madagascar where it then was introduced to the African continent. It was the Arabs who did mass trading in bananas and gave them their name banan meaning "finger " in Arabic. A> from they moved to the Iberian Peninsula and also the Canary Islands. Portuguese missionaries later brought them to the Caribbean where they soon grew in abundance. American had to wait until 1876 to get their first taste of the fruit. They were sold, foil wrapped at the Centennial Exposition in Philadelphia. The banana doesn;t come froma tree but from a large herb of the Musacae family.

Nowadays everyone has bananas as part of their diet. The fruit is rich in potassium with a large one having 150 mg of it. They also are loaded with Vitamin A , thiamine and folic acid. One banana is only 150 calories.Remember to buy yellow ones and store on your table or kitchen counter. DON'T store them in the fridge . They won;t ripen there and you'll wind up with a mess.You can use the leftover peels as mulch for your garden.

As for recipes my favorite is the ice cream less banana split. (which was created during the 1920s!) It's just a sliced up banana, covered in chocolate syrup and topped with Cool Whip. This a great , relatively low calorie snack when you're craving the other but can't have it. Banana bread is another favorite because it combines the fruit with sugar and vanilla (it's a no brainer that my favorite all natural lotion by Pure & Basic is their banana and wild vanilla scent. It smells just like freshly baked banana bread!!!!)You can also chunk up bananas and grill them for a minute or two and then serve with vanilla ice cream and brown sugar.

Bananas are a great and nutritious treat. Their sweet, mellow flavor is just the thing for anyone craving a sweet snack. Their nutritional value is just right for adults and kids .

Lemon Zesty

Lemons are a part of the summer. We use them in ades, ices, dressings and marinades. We even use it as a summer beauty products to lighten hair and to soften rough skin. They are the perfect fruit for just about everything. Use them for everything and anything.

Lemons were first introduced into European cuisine via Arab traders during the start of the Middle Ages. The plant was originally a hybrid of the lime and citron.It was used for centuries by sailors to protect them from scurvy. Columbus brought it to the New World with him while French explorers carried sacks of lemons with them to to Canada. At the court of Louis XI lemons were given out as favors along with oranges at balls.The Spanish on the other hand thought they were evil and even had them excommunicated (because they thought they were misshaped oranges). They are now commercially grown in California although many SoCal homes have them in their gardens

Lemons are excellent for a daily dose of Vitamin C. Remember to take a mix of honey and lemon juice if you have a cold or sore throat. Lemons are also good for stomach aches . My grandmother always had one with her to suck on to relieve digestive problems. I still prefer having lemons or lemon juice when I have a virus. Even fresh made lemonade can help with stomach problems. The fruit also possesses a large quantity of potassium as well as smaller amounts of calcium and magnesium.

Anything lemon is good. You can make a nice fruity lemonade by adding sliced lemons and strawberries to it. Freeze it for some lemon pops. This is the season to take advantage of lemon ice, whether you make it at home or buy it at any gelateria. Remember that lemon juice adds zing to marinade so add a few tablespoons to make your steaks and chickens pop. Also spritz on kabobs before grilling for a zestier taste. They add a zing to the veggies, making them more flavorful.


Lemons are the perfect summer fruit. They're versatile to go from dinner to dessert and liven up any taste. Not only that they'll protect you from those dreaded summer colds.Amp up your Vitamin C intake this season by adding a few lemon to your summer dishes and desserts.