Happiness is my latest pie, a dilled salmon potato

Dilled Salmon Potato Pie

28 oz cooked salmon, flaked (I used canned, boneless, skinless, Atlantic, drained)

2 lbs Yukon Gold potatoes, peeled, boiled, mashed

2 eggs, beaten 

1/2 stick salted butter

1/4 yellow onion diced

1 T sea salt for the potato water plus 1/2 tsp for seasoning

1 handful fresh dill fronds, chopped

1/2 lemon 

 

1- Set the oven to bake at 425F.

2- Start the water on the boil; peel and quarter the potatoes; boil covered by water salted with 1 T salt, about 20 minutes to fork tender; remove to a bowl and mash with a potato masher, plain, and let cool.

3- Meanwhile, dice the onions; melt the butter in a skillet and gently saute the onions until transparent, and set aside to cool.

4- Drain the salmon and flake it; add salmon to the potatoes, mashing in until thoroughly distributed.

5- Add the butter and sauteed onions to the potatoes and mash. Season with 1/2 tsp salt.

6- Chop the dill and mash it in.

7- Squeeze one half lemon with your hands over the mixture and mash.

8- Add the beaten eggs and mash.

9- Turn out the mixture into a large pie pan, sculpt until level, and bake in the middle of the pre-heated oven 42 minutes until golden brown on the top, because 42 is the answer to everything.

10- Let cool 5-10 minutes, slice and serve on warm plates with a fresh vegetable or a side salad.

 

Makes eight servings.

 

Two slices will stuff you with seven ounces of salmon, which is 40% of the US RDA for protein. You can fiddle with the quantity of salmon down, and the quantity of dill and lemon up, as desired. The last time I made this was with 21 oz of salmon and two slices seemed not quite enough at just over five ounces of salmon, even though it seemed to me that it should have been enough.

 

You could probably make salmon cakes with this, frying them in oil using one less egg and no lemon juice in the mixture to reduce the moisture content, since this is the bones of a Newfoundland cod cake recipe. But at the end of the day, I'd just rather shove it in the oven down here at 42.9704° N latitude.

 

IYKYK. 

 

 

 

 

 

   

Gluten-free lasagna

 

 A medical diagnosis of celiac disease is no barrier to making lasagna in my experience. These gluten-free pasta sheets by Chickapea, made from chickpeas and lentils, fit the bill perfectly.

Make your tomato sauce from whole peeled tomatoes and fresh carrot, celery, onion and extra virgin olive oil, and your ragu from ground meat without fillers.

Grate your parmigiano reggiano cheese from wedges, and use fresh mozzarella if that's in your recipe. 

Substitute a seasoned whole milk ricotta sauce with nutmeg for the béchamel normally made with wheat flour and butter, and you are good to go. I save salted pasta water left over from making other shapes of Chickapea pasta for other dinners to dilute the ricotta.

Your gluten-free family member will thank you for the effort. 

Happiness is Mediterranean Tomato Sauce from Rosso and Lukins' THE NEW BASICS

Mediterranean Tomato Sauce, adapted

1/2 c extra virgin olive oil

1 2oz can anchovies in oil

4 cloves garlic

2 28oz cans San Marzano tomatoes

3 T capers in salt, rinsed

1/2 c pitted Kalamata olives

ground black pepper

1) Combine EVOO, anchovies and all their oil, and garlic in a ceramic-coated dutch oven, mash gently and saute over medium heat a couple of minutes. To speed this up I just throw it all in the food processor first to chop it up, then add it to the dutch oven.

2) Add the tomatoes and crush, then add the capers and olives, bring up to heat, then simmer on low covered about an hour, stirring frequently.

3) Before using or storing, grind over some black pepper to taste.

4) Rosso and Lukins use only 35oz of tomatoes but triple the olives, 1.5 c.

We use this on Rosso and Lukins' Mediterranean Hero sandwich from the same cookbook, which is, in my opinion, absolutely fabulous, but is sort of a cheater's Pan Bagnat. We stir together canned atlantic salmon, chopped tomato, and red onion, and place this mixture in a hollowed-out side of an oiled french baguette cut lengthwise (stale is best). You top that with this sauce, then top that with sliced hard-boiled eggs and the other half of the baguette. Then we toast it in the oven at 350F for 15 minutes or so. Before serving we add romaine lettuce, and even avocado. The thing is glorious warm, room temperature, or cold. But this might be more glorious:

Happiness is red beans and rice, even if you don't have any red beans, just use whatever beans you have

Red Beans and Rice (h/t Rosso & Lukins)

1 pound navy beans, soaked overnight in the frig
2 cups chicken broth or made from bouillon cube
2.5 cups San Marzano tomato puree
2 bay leaves
1 T Worcestershire sauce
1/4 t Tabasco sauce
4 andouille sausages
1/2 t salt
1 t granulated onion
1/4 t garlic powder
1 cup white rice, boiled, drained and buttered


1) Drain beans and parboil covered in fresh water in a covered 3 quart dutch oven: Bring to a boil and shut off the heat for an hour, boil it again and shut off the heat for an hour, then bring to a boil for a third time and let simmer for an hour or two on low until the beans are tender.

2) Drain the beans and return to the dutch oven; add the broth, tomatoes, bay leaves, Worcestershire and Tabasco, sausages, salt, onion and garlic; bring to a boil, cover, and bake in a 350 degree F oven for an hour.

3) Boil the rice in 6 cups or so of salted water 15-20 minutes, just like pasta, stirring frequently but gently; drain and reserve rice in a buttered bowl covered in the warm oven (h/t James Peterson).

4) Add more Worcestershire and/or Tabasco to taste, if desired. Serves 3-4 over rice with plenty of beans left over for the morning toast.

Happiness is make-ahead Italian lentil loaf

Italian lentil loaf                                                        

                                                       

2 cups lentils

1 bay leaf

1 cup fine bulgur wheat

1 egg

1 T tomato paste

1 small yellow onion, finely chopped

1T extra virgin olive oil

4 oz rapini, blanched and finely chopped

1 clove garlic, pressed

1/4 t black pepper

1/2 t ground fennel seed

1/2 t crushed red pepper flakes, ground

1 t salt

1 t Hungarian paprika

2/3 cup grated Romano cheese

1 cup Panko bread crumbs

Ketchup or tomato sauce

1) Prepare the lentils by washing them. Bring 6 cups water to a boil in a saucepan, add the lentils and bay leaf, return to a boil and cover. Simmer on lowest setting for about 45 minutes. When tender, drain and reserve both the lentils and the cooking liquid to cool. Discard the bay leaf.

2) Prepare the bulgur. Boil two cups of liquid made from the reserved lentil broth in a saucepan, add the bulgur, stir, cover and turn off the heat and let bulgur cook 15 minutes. Then uncover to cool.

3) Whisk an egg in a mixing bowl. Whisk in the tomato paste, onion, olive oil, rapini, garlic, black pepper, fennel, red pepper, salt and paprika.

4) Using a large silicone spatula, stir in the cheese, bulgur and lentils, finishing with the bread crumbs.

5) Preheat the oven to 350 degrees F.

6) Grease two glass bread pans with Crisco.

7) Press the lentil mixture into the bread pans and bake about 40 minutes. The loaves are done when a toothpick comes out clean.

8) At this point paint the loaves with some tomato sauce or ketchup and bake 5 minutes more.

9) Let the loaves cool on the stove top until cool to the touch. Then cover with plastic wrap and refrigerate overnight for serving the next day with more ketchup or tomato sauce and a side salad. The loaves slice evenly and cleanly and servings can be easily reheated in the microwave on a plate and kept warm in the oven as you prepare the salad.

Serves at least six.     

Happiness is a homemade bean burrito, perhaps the best for you and cheapest meal you can make for yourself

I reckon the most expensive thing is the tortilla itself, while the whole shebang is something just north of 72 cents:

Flour tortilla: 33 cents

1 oz. sharp cheddar cheese: 18 cents

2/3 cup prepared pinto beans (13 cents) and basmati rice (4 cents): 17 cents

0.11 oz. spice mixture I prepare from bulk purchased salt, onion and garlic powders, chili powder, crushed red pepper, oregano leaves and cumin: 4.6 cents.

I can season a one pound batch of beans, which makes nine burritos, however I like for 41 cents doing it this way instead of 79 cents for an unadjustable store purchased packet, a savings of 48%.

The price of the beans shown is for a store purchased one pound bag at $1.19. At Sam's Club you can cut this to 63 cents per pound by buying the 12 lb. bulk bag. Per burrito that's 7 cents instead of 13 cents, bringing the whole enchilada down to 66 cents.

The price of a little canola oil for frying is not included.

Toppings are another matter entirely, which with the salsa are really the salad part of the meal.

Happiness is low-sodium barley lentil soup for lunch

Barley growing in Provence to the right, lavender to the left

3 cups turkey stock from Thanksgiving, made from the leftover bones

6 cups water

3/4 cup green lentils, rinsed

3/4 cup hulled barley, rinsed

2 bay leaves

1 yellow onion, chopped

3 small carrots, chopped

1 large garlic clove, chopped

extra virgin olive oil

1 teaspoon French sea salt

2 teaspoons dried rosemary leaves

1/2 teaspoon black pepper

1/2 teaspoon dried thyme leaves

 

1/ bring the stock and water to a boil and add the lentils, barley and bay leaves

2/ simmer at a low boil one hour, covered

3/ chop the onion, carrots and garlic and saute in the olive oil until softened, set aside

4/ to a spice grinder add sea salt, black pepper, rosemary and thyme leaves and pulse until powdery

5/ when the barley and lentils are soft, add the sautéed vegetables and the spices to the soup and stir occasionally while simmering, twenty minutes more

makes about eight cups, approximately 310 mg sodium per cup (lentils 15 mg, barley 15 mg, onion 10 mg, carrots 105 mg, salt 2325 milligrams = 2470 mg/8 = 308.75 mg/cup)

Happiness is low-sodium split pea soup with smoked pork hock

1.5 lb smoked pork hock, soaked in water (about 115 mg sodium/oz = 2760 mg sodium)

1 lb split peas, rinsed (250 mg natural sodium)

3 carrots, peeled and diced (about 126 mg natural sodium)

1 medium yellow onion, chopped (about 10 mg natural sodium)

12 cups water

1/ bring 12 cups fresh water to a boil, add split peas and simmer partly covered about one hour

2/ meanwhile soak the smoked pork hock in fresh cold water while the peas simmer

3/ dice the carrots and sauté in extra virgin olive oil

4/ chop the onion and add to the carrots and sauté until soft-ish

5/ remove the pork hock from the soak and add it to the soup

6/ add the vegetables to the soup

7/ cover and simmer another hour or two

8/ remove the hock and when cool enough remove the fleshy meat, chop it finely and return it to the soup, heat through and serve

Makes about 12 cups (you can make this soup thicker by subtracting a cup or two of water at the start, but you will increase the sodium concentration accordingly)

Sodium per cup 262 mg (3146 mg/12)

Happiness is sodium-adjustable barley, beef and mushroom soup for lunch

6 cups water

.75 cups hulled barley, rinsed

1.25 cups leftover, strained and defatted beef stock made from a chuck roast

8 oz. leftover shredded beef chuck (braised in onions, rosemary, peppercorns and 1 T balsamic vinegar all day)

.5 cup sauteed baby bella mushrooms, sauteed in extra virgin olive oil and chopped

1/ boil the water, add the barley, and simmer covered until puffed up, about 1 hour

2/ add stock, beef and mushrooms and heat through on simmer, about 15 minutes

makes about 8.5 cups

contains about 32 mg natural sodium per cup

add 1/8 teaspoon salt per cup served or to taste (an additional 291 mg)

Happiness is a grilled hamburger with pickle, butter and onion

You slice a yellow onion into a sauce pan using a mandoline, add a tablespoon of butter and simmer over the heat until the onions are translucent.

Spoon the butter and onion onto your bun, add a hot grilled hamburger and top with a few of these babies.

Simple and delicious, done the old Wisconsin way.

Happiness is a 12-lb. Thanksgiving turkey for seven bucks at D&W Fresh Market

Gott sei dank! Thanks be to God!

Ours looked just like this, too, and was done in just three hours at 325 degrees F., because we never stuff our turkey. And was it ever delicious!

At the two hour mark we oiled the skin and baked it another half hour, then covered it with aluminum foil for another half hour.

The neck and gizzard were stewed separately for two hours, from which we made the giblet gravy.

Wunderbar!

The turkey was served with sautéed whole green beans baked for five minutes in the oven topped with french fried onions, and red garnet yams with butter and dark brown sugar.

A meal fit for a king, easily enjoyed by hoi polloi.

It's National Burger Day today, but we made stir-fry by mistake dontcha know

We use a Cantonese style wok with a lower base ring on a gas stove without difficulty

We grill burgers on Sunday evenings like clockwork, but not today!

And to think it was the National Day to celebrate our custom. Oops.

We made stir-fry in the wok because we had accumulated leftovers from . . . the grill!

But not beef! Pork and chicken, mostly.

Here's the basic ingredient list for our stovetop stir fry (you can get by without the celery if you have 1/4 tsp. celery seed):

2 cups leftover cooked meat, like pork and chicken, diced small without the skin or fat

1 cup fresh mushrooms, about 4 oz., diced and then sautéed in butter or oil

3/4 cup diced carrot, about 2

2/3 cup diced onion

1 green onion chopped

2/3 cup diced sweet bell pepper, orange or red

1 cup diced celery stalk, about 2

1 cup sweet baby peas or pea pods

1 can drained bamboo shoots

1 can drained sliced water chestnuts

2 cloves garlic chopped

1 tsp. grated fresh ginger root

3 slices bacon already cooked, chopped

1 cup prepared Jasmine rice in a pan, left covered off the heat (1 cup rice, 2 cups water, a little salt, brought to a boil in a heavy covered pan and then simmered on low for 20 minutes--easy peasy)

1/2 to 1 tsp. sugar

ground black pepper

San-Jay Tamari sauce

2-3 tablespoons Sesame or Canola oil

Here's the cooking order:

Heat oil in the wok OVER MEDIUM

Add carrots and stir

Add celery and stir

Add onion and stir

Add mushrooms and stir

Add garlic and stir

Add sweet pepper and stir

Add black pepper and stir

Add meats and stir

Add fresh peas or pea pods and stir,

And bamboo shoots and water chestnuts and stir,

and cover and steam 3 minutes ON MEDIUM LOW.

Then add ginger and more black pepper

Add 1/4 cup Tamari sauce and the sugar in a pool in the bottom, mix together and stir everything

Add the cooked rice and stir until well blended

Add more Tamari sauce as desired (but you want to keep the mixture on the dry side)

Stir in cooked bacon and green onion

Turn off and cover and prepare to serve immediately 

The 11 additional superfoods taking you to 25 forms of happiness

honey

garlic

extra virgin olive oil

apples

avocados

cinnamon

dark chocolate

dried fruits, such as figs, or apricots, dates, plums and cranberries ad infinitum

kiwifruit

onions

pomegranate

Happiness is Chinese braised beef with 5-spice seasoning you can make from scratch

Chinese 5-spice seasoning


1.5 T anise seed
2.5 t fennel seed
1.5 t ground cinnamon
0.5 t ground black pepper
0.5 t ground white pepper (optional)
0.5 t ground clove
0.5 t ground ginger (optional)

If you use them all it's 7-spice seasoning, right?! The dominant spice is obviously the anise seed.

Put them all in a coffee grinder and pulse until powdery, about 15 seconds.

This was wonderful for a nice Chinese beef braise I made today.

Recipes for that will vary, but I used one teaspoon (t) of the above for about 3 pounds of beef chuck, as well as 6 big cloves of garlic pressed, a thumb-sized piece of fresh ginger root finely diced, a bunch of green onions chopped and .25 t hot red pepper flakes (or use a fresh red chilli pepper).

You coat the raw cubed beef with 2 T salted flour in a freezer bag and brown that in a pan in batches in oil. Take your time and do that right and you won't be sorry. The browned meat then goes into the crock pot, after which I very briefly sauteed the mixture above in the fat left in the pan, a couple of minutes.

Then I added 2 cups of beef stock I had ready, made from a bouillon cube, 3 T of Tamari sauce, 3 T of red wine and 2 t sugar to the pan, heating and scraping and mixing until nice and hot.

The contents of the pan go over the meat in the crock pot, then cover it and cook on low at least six hours.

Serve the meat and gravy over Jasmine rice with a vegetable on the side. I chose green peas.

It was so good I wanted seconds and thirds and fourths.

Eat Lentils Today To Bring Good Luck For The New Year

So say the Italians, according to this story:

We all get another chance in the new year — clean slate, new resolutions. For a little extra push of luck there are culinary superstitions from cultures all over the world. ... Legumes of any kind bring good luck because they resemble coins and, therefore, wealth. ... Italians eat lentils and sausage to bring in the new year. The lentils play the same role as black-eyed peas and the sausages, sliced crosswise, resemble coins. The pork — specifically the fat — signifies abundance.

I was making Lentil Soup from The Silver Palate Cookbook, somewhat modified, when I learned of the superstition (great minds think alike):

8 cups homemade chicken stock

1.5 cups organic green lentils, washed

2 small bay leaves and 2 matching-sized pieces of Parmesan rind (I save these in the freezer)

6 oz. uncured bacon, diced

1 medium organic onion, diced

3 organic carrots, peeled and diced

3 large cloves homegrown garlic, diced

1 tsp. dried thyme leaves

1/4 tsp. celery seed

1/4 tsp. Folgate lavender buds

1. Wash the lentils, drain, and boil gently for 45 minutes in the chicken stock in a covered large soup pot along with the bay leaves and Parmesan rinds, which add a unique creaminess.

2. Meanwhile prepare the bacon and saute in a dutch oven, stirring frequently until crisp over less than medium heat. Reserve for serving.

3. Dice the vegetables as the bacon finishes and sweat them for 20 minutes covered in the bacon fat of the dutch oven over less than medium heat. I add the carrots first, then the onions carefully on top and sweat together for 10 minutes, then I stir and sweat five minutes more, and then I add the garlic on top without stirring for the last five minutes.

4. Add the vegetables to the stock and lentils, which by now should be done. Also add the seasonings, which I grind ahead of time in my coffee grinder very briefly. Simmer for 15 minutes. Remove the bay leaves and the Parmesan rinds, if you can find them.

5. Serve with reserved bacon dice, and season with salt and pepper to taste with some buttered, toasted bread or an English Muffin.

Good luck!

h/t Monica

Bunny Has Left The Building

Well, the bunny has just left the building. I swear he grew an inch taller overnight even though he didn't touch the carrot and lettuce we left out for him right next to the piano before we went to bed.

I slept on the couch last night in the hope that I'd wake up and catch the little fellow trying to get out where he came in, but no such luck.

I woke up about 2:45 this morning and evidently while I slept bunny had decided to leave the confines of the piano and drop some turds in the dining room and pee in the corner. The cats came up from the basement about 5 and went out, but not before Pal's nose clued me in to the present on the tile in the corner. So even though I was awake and heard some clunks in the piano around 4 I was disappointed in my silent watch. Just as well. They are almost impossible to catch with three sets of bare hands, let alone one.

So after making some inquiries this morning I had resolved to line the bottom of the piano with fresh cut onions by removing the access panel above the pedals, but when my son decided to begin his piano practice he discovered that bunny had already come out of his own accord, and was behind it again. I guess enduring one more practice session was just too much to ask of bunny, and no, my son is not practicing Prokofiev at present. 

We prodded him with a long stick once again and bunny decided to head to the breakfast nook, by-passing once again (!) the wide open front door. But eventually we coaxed him back there, and though he stopped short of exiting, a gentle push with a shirt had him tumbling out and finally off the stairs to ground.

Just another day in paradise.

Good luck little bunny. You are a hail fellow well met, or something.

My Current Super Foods Menu

Monday--Burritos (homemade pinto beans, onions, and saved bacon fat from uncured bacon, ground turkey, homemade Mexican seasonings, in an Azteca brand flour tortilla with extra sharp cheddar cheese and fresh toppings including homemade guacamole, black olives, salsa, green onion and chopped spinach)

Tuesday--Basil Pesto Sockeye Pie (canned wild sockeye salmon, eggs, homegrown tomato sauce, homemade basil pesto sauce, rolled oats) with a green salad of romaine lettuce and spinach with a lemon-evoo dressing

Wednesday--Italian pasta with homemade hot Italian turkey sausage, homemade tomato sauce, grated Pecorino Romano cheese and steamed green beans or baby broccoli or a romaine-spinach salad

Thursday--One of two flexible nights in the week like Sunday, but often curry night, usually leftover poultry, butter, garlic, Penzeys curry powder, canned coconut milk, flaked coconut, dried cranberries, diced Fuji apples and chopped almonds served over Jasmine rice with a salad on the side, or Italian meatloaf made with ground turkey, rapini and seasonings, or baked chicken with rice and broccoli

Friday--Filet of something from the sea, these days baked skin-on steelhead trout with lemon pepper, Jasmine rice and a steamed vegetable like baby broccoli or green beans, or a curried salmon-rice cake with a fruit sauce, or sockeye pie leftovers

Saturday--Napoli style pizza baked in cast iron with homemade basil pesto sauce, homemade tomato sauce, mozzarella, and fresh roma tomato slices, with a fresh salad

Sunday--Charcoal Grill Day: usually hamburgers ground at home from a single piece of Angus chuck served with all the toppings desired on a potato bun and steamed green petite peas with butter, otherwise grilled marinated Otto's chicken (locally grown) with red potatoes baked in the oven, or a stir fry in the wok, or pasta carbonara

Luncheon is usually a homemade barley-lentil soup using homemade chicken broth with some homemade buttered toast, or leftovers like a burrito, and an apple on the side with a square of 70% cocoa chocolate to finish, or a can of Norwegian bristling sardines on rye crackers with a fresh pear

Breakfast is usually stove-top espresso with 2% milk steamed, a hardboiled egg or a fried egg with toast and jam, and a fresh orange, or a blueberry-banana smoothie with homemade yogurt, coconut milk, cinnamon and ground flaxseed meal, or whole oatmeal with berries and walnuts

Wine, especially on Wednesdays and Saturdays.

Purists will revolt as purists do, but life is for the enjoying.

Lentil Barley Soup With Paprika and Rapini

I'm forever making soup with lentils and barley because they are super for you, inexpensive, taste good, and cook quickly. And you can marry them to a variety of herb and vegetable combinations to make healthy eating more interesting from day to day.

Sometimes it's sage and butternut squash, other times oregano and diced Italian tomatoes, or rosemary, bay leaf and parmesan rind with a pinch of cayenne or crushed red pepper flakes. Sometimes I'll leave out the barley, sometimes I'll use cooked leftover long grain brown rice instead. Soup is flexible.

In this recipe I use a little sweet Hungarian paprika with chopped rapini, otherwise known as broccoli rabe, a relative of the turnip family, a dark green leafy vegetable loaded with nutrition and a unique flavor.

When thinking soup, think three steps: the boil, the sweat, and the finish. The boil is where the "hard" cooking occurs, in which you avoid adding the more delicate ingredients which will suffer for the experience. The sweat is for softening the base vegetables like garlic, onion, carrot, and celery. In the finish, you add your herbs, spices and showcase ingredients to heat them through and simmer for a shorter period.

Lentil Barley Soup With Paprika and Rapini

3 quarts prepared Quick Chicken Stock

1 cup lentils, washed (French green lentils du Puy hold up best)

1 cup organic hulled barley, washed (use pearled barley if you must)

3 cloves garlic, pressed

1 large onion, diced

3 large carrots, peeled and diced

.5 cup extra virgin olive oil

2 t salt

.5 t black pepper

1 heaping teaspoon sweet Hungarian paprika

.5 cup tomato paste

4 oz. chopped rapini leaves and heads, washed

1. Add the lentils and barley to the chicken stock in a large stainless steel pot, bring to a boil, and bubble on the boil gently about one hour, until the barley is tooth tender.

2. Heat the oil over low heat in a heavy sauce pan, press the garlic, chop the onions and carrots, and saute these together, covered, over gentle heat, about ten to twenty minutes, stirring now and again, until the onions are translucent and the carrots softened. Let rest covered off the heat.

3. Wash and dry the rapini, accumulate 4 oz. of leaves and heads and chop up finely.

4. To the cooked lentils and barley, add the salt, pepper, paprika and tomato paste. Stir and adjust seasonings to your liking. Then add the onion and carrot mixture and stir. Bring to a boil and simmer for fifteen minutes, and then add the chopped rapini and simmer for ten minutes more.

It's a pretty soup to serve, with little green, orange and white colors bobbing in a reddish brown sea. Perfect for today's blizzard in Michigan.

Quick Chicken Stock for Soup

A big bunch of rapini on sale means you've got left overs after you've made my Italian meatloaf. And leftovers means soup, which I consider fundamental to the menu everyday, despite the comments of a young French visitor to Michigan a few years ago who scoffed at me saying, "Soup is for old people!" Hot liquids have been shown in studies to satisfy and turn off the hunger impulse, which makes soup, as well as hot liquids like green tea, a daily imperative if you are trying to watch your calories.

Soup from scratch is easy, but requires a little planning. The plan always begins with the cheapest chicken I can find. The right price is about 79 cents per pound, and the right quantity is about five pounds. But I usually buy fifteen or twenty pounds and throw the chicken in five pound flats into my freezer for future use. With five pounds you can make copious amounts of broth quickly, and better and much cheaper than the best broths and stocks found on the shelf in aseptic packaging.

I use a poultry shears to cut the chicken into individual pieces as necessary, and I layer them skin side up in a large stainless steel roasting pan. Under the broiler they go for about fifteen minutes, and then on bake for about 45 minutes at 350 degrees F. Roasting the chicken first intensifies the flavors, and when it comes out it goes right into the crock pot on low for about eight hours, covered in fresh, clean water. Alternatively, you can use a large dutch oven with a heavy lid in a gas oven set on warm for eight hours if you prefer. Don't forget to scrape the roaster pan clean into the crock pot or dutch oven. Every extra bit of the caramelized stuff just adds to the flavor of your broth.

At the end of eight hours, scoop out the chicken from the crock pot into a large stainless steel stock pot. Then strain the broth from the crock pot through a colander or sieve into heatproof bowls and allow to cool a while before refrigerating overnight. In the morning you can easily skim off the hardened fat from the surfaces leaving some very fine broth behind. Use this to start your soup, in combination with an equal amount of fresh water.

Back to the chicken in the stock pot. Using your poultry shears, cut up all the chicken into pieces, making sure to cut the bones in half. Cover with two quarts of water, bring to a boil, and simmer on the bubble for at least one hour, two if you've got 'em. The marrow of the chicken bones will produce a second batch of broth which is creamy and gelatinous. Strain and cool as with the first batch, and supplement with equal parts water when making your soup. The chicken meat, by this point, has had it. It won't even satisfy the cat, so just pitch it.

You can get much fancier in the making of broth by adding onions and garlic and other vegetables to the roasting pan to make your broth more complex if you wish, but for people in a hurry this bare bones method works very well without too much fuss. And did I mention how cheap it is?

Italian Meatloaf

Wow. What a revelation this was after preparing it for the first time this evening. So full of flavor, almost sweet even, which was surprising because the usual meatloaves made with ground turkey just don't have any zing, and for this one I also used bitter greens.

The idea for it started to come to me when I saw the rapini on special today. I remembered how my sister-in-law in New Jersey at one time had served up some hot and sweet Italian sausages the old world way with sauteed rapini, otherwise called broccoli rabe. But instead of sauteing the rapini with the onions and the garlic in the oil, it seemed better to me to skip the saute altogether and incorporate all these raw into the meat mixture. The result was amazing. The boy said, "Dad, you could make some money with this one."

That'll do, for me.

Italian Meatloaf

1 egg, beaten in a large mixing bowl

1 T extra virgin olive oil

2/3 cup grated Pecorino Romano cheese

.5 cup oat bran

1.25 lbs. ground turkey

4 T tomato paste (.25 cup)

.5 cup onion, finely chopped

1 clove garlic, finely chopped

4 oz. rapini leaves and heads, finely chopped

.25 t black pepper

.5 t fennel seed

.5 t crushed red pepper flakes

1 t salt

1 t sweet Hungarian paprika

1. To the beaten egg, add the oil, cheese, oat bran, tomato paste, and turkey. Gently mash with, you guessed it, ye olde trusty potato masher, until thoroughly mixed.

2. Add the black pepper, fennel seed, crushed red pepper, salt, and paprika to a coffee grinder. Pulse until fine, and add to the meat mixture. Mash in until mixed.

3. Then add the rapini, garlic, and onions. Mash to blend in.

4. Heat the oven on bake to 375 degrees F.

5. Load the mixture into a well-greased glass loaf pan, or into a non-stick loaf pan. I used a non-stick gold finish loaf pan from Williams Sonoma with good results.

6. Bake for about 50 minutes until an instant read thermometer stuck in the middle of the loaf reads 180 degrees F. Use a heat-proof silicone spatula all the way around the loaf to loosen it a little and turn out onto a plate to cool for five minutes. Slice like bread and serve with your favorite tomato sauce on top, or with ketchup dontcha know, and a nice spinach salad on the side. That's livin!