Meals Made Easy: Making the Most of the Flavors You Know You Love

When baking, follow directions.  When cooking, go by your own taste.
~Laiko Bahrs

People often tell me that one of their greatest struggles with food, eating and weight loss is not knowing what to make for a meal. They feel like they never have any new ideas and never have ingredients in the house. One of the tips that I share is to use the flavors and ingredients that you know that you love as the base for many different meals. In this article I am providing an excerpt from my book that illustrates how to do that using tomato and basil, two abundant summer ingredients, and will give you lots of recipes that are perfect for this season. Here you go:

"Next, using the favored flavors of tomato and basil, let’s recreate the menu with four completely distinct dishes. I call this process “Transfer Cooking.” You are transferring the flavors you have come to love into a new plate. This way, you can use the same ingredients and make a completely different meal or opt to simply sauté these vegetables and herbs knowing that you’ll look forward to their flavor as a side dish for something else.  Watch what happens when we put the focus on flavor:

Mozzarella, Tomato and Basil Salad

Traditionally you see this sliced on a plate, perhaps served with some extra virgin olive oil.  It’s great that way but I love to chop everything up. I mix chunks of tomatoes with chunks of fresh mozzarella and basil in a bowl with some extra virgin olive oil and sea salt so all the flavors marry beautifully. The juice of the tomatoes mixes with the milky cheese and the fruity, silky olive oil. Enjoy it alone or with some fresh, crusty multigrain or sourdough bread.

Serves 2-3

Feel free to vary the amounts based upon what you enjoy!!!

½ lb Fresh Mozzarella, cut into big bite size cubes

½ cup of the best tomatoes available to you, cut into big bite size pieces

5-6 large leaves of basil, thinly sliced

½ cup thinly sliced arugula (optional)

The best Extra Virgin Olive Oil that you have, to taste

Sea Salt, to taste

Combine all ingredients in a bowl, toss and enjoy!!!

Pasta with Fresh Tomato and Basil

Yes, you can make a fresh sauce; it’s easy and heavenly. In fact, it’s one of my favorite things. But here we’ll make it even faster and easier and ideal for the summer heat. Notice how close this recipe is to the one above but it makes an entirely different meal.

Serves 4-6
½ cup of the best tomatoes available to you, cut into big bite size pieces

5-6 large leaves of basil, thinly sliced

½ cup thinly sliced arugula (optional)

1 large clove fresh garlic, pressed

¼ cup or more of the best Extra Virgin Olive Oil that you have, to taste

Sea Salt, to taste

½ lb Fresh Mozzarella, cut into big bite size cubes or freshly grated Parmigiano
Reggiano or Pecorino Romano or cheese of your choice.

1 lb. of whole wheat penne pasta

Combine the 1st six ingredients in a bowl large enough to hold them and the pasta which will be added later. Let it sit on the counter so it gets really juicy while you’re cooking the pasta. Cook the pasta according to package directions, drain it and add the hot pasta to the tomato mixture.  The heat from the pasta will ever so slightly “cook” the sauce and the result is delicious. Season with a bit more extra virgin olive oil, add the cheese and enjoy.

Here is another simple recipe relying upon the flavors and ingredients that you know how to use and love but with a very different result. A fish like mahi-mahi, halibut or swordfish also works well instead of chicken with this preparation.

Grilled Boneless Chicken Breast with Tomato, Basil and Arugula Salad

Serves 2
2 boneless chicken breasts (ideally organic or farm fresh), thinly pounded.

¼ cup of a basic Extra Virgin Olive Oil

1 large clove fresh garlic, crushed

½ cup of the best tomatoes available to you, cut into big bite size pieces

5-6 large leaves of basil, thinly sliced

1-2 cups arugula, depending upon your taste for it

The best Extra Virgin Olive Oil that you have, to taste

Sea Salt, to taste

Freshly ground pepper to taste

Marinate the chicken with the basic extra virgin olive oil, a crushed clove of garlic, sea salt and pepper and refrigerate for an hour or more (you can do it in the AM and then it will be ready and really flavorful when you come home to make dinner).

Combine the tomatoes, basil, arugula, best extra virgin olive oil and sea salt in a bowl and put to the side for about 15 minutes to allow the flavors to marry and the juices to develop. Heat your grill or grill pan to high and then reduce to medium.

Cook the chicken for about 5 minutes and turn with tongs, if it’s ready. “Ready” meaning it will release easily. If it doesn’t, give it another minute. Cook the second side for about 3 minutes (if pounded, the chicken is thin and will cook quickly so you don’t want it overdone). Top it with the tomato mixture. You can add a splash of balsamic vinegar to the tomato mixture if you’d like.

Relying again on what you know and love, you are making a new dish from “old” ingredients and flavors here.  Feel free to substitute canned wild salmon for the tuna or even left over grilled fish.

Tuna with White Beans, Arugula, Tomato and Basil

Serves 2

1 can or jar of tuna, packed in water or olive oil (whichever you prefer)

1/4 cup of grape or cherry tomatoes cut in half or the best tomatoes available to you; cut into big bite size pieces

1 can or jar of organic white beans, any variety, rinsed and drained (I like Eden organic brand)

5-6 large leaves of basil, thinly sliced

2 cups of arugula (wild or baby if you can get it)

*The best Extra Virgin Olive Oil that you have, to taste

Balsamic Vinegar or fresh lemon juice, to taste (or a mix of both)

Sea Salt, to taste

Freshly ground black pepper, to taste

Combine all ingredients in a bowl, toss and enjoy!!!

*TIP: Typically when you dress a salad the ratio is 3:1, 3 parts oil to 1 part vinegar or lemon juice.

I really could go on and on with variations – and so could you. Look at how simple it can be to make fast, healthy and great tasting food when you invite your favorite flavors to meet a new dish. By changing the way you look at food’s possibilities, you can infinitely change the way you eat every day.”

This is just one tip to help make it easier for you to eat real food regularly. Not only do meals become more interesting, your food shopping also becomes easier and there are fewer wasted ingredients in your refrigerator. If you’d like to know more, send me an email.