Mediterranean Tuna Pasta Salad

This post is a little early because I'm supposed to leave for London tomorrow AM. Looks unlikely, but just in case, wanted to make sure I didn't depart without posting this week's recipe!

I suffer from PDD - Pasta Deficiency Disorder. I could eat pasta morning, noon, and night. But I'll admit that a diet of unfettered carbs just isn't healthy. Lucky for me, Mark Bittman wrote an article some time ago encouraging us to continue eating our pasta, but to shake it up: instead of preparing a lot of pasta with a little sauce, make a lot of vegetable-inclined sauce with a small amount of pasta. This changed my life. This week's recipe is inspired by this concept -- it's a leafy green salad with pasta mixed in, along with tuna, olives, and tomatoes.

Until recently, I had almost stopped eating tuna, due to the high levels of mercury and the large amount of bycatch from tuna fishing. However, I was delighted to discover that troll or pole-and-line caught tuna in the US is actually OK (for more information, visit the Monterey Bay Aquarium). I jumped for joy and immediately went to track some down. I will admit, the can I bought was more expensive than Sunkist, but when I tasted the tuna, boy, I promise it was worth the price. Canned tuna often has a bland, almost tinny flavor. This one actually tasted like fresh, robust fish.

A few notes about this recipe: a good quality olive oil is a must. There are many good $15 bottles out there and it's worth the investment for the flavor it will bring to your salads. I had also wanted to include capers, but could not open the new jar I had bought. I ran it under hot water, tapped it with a knife, tied a rubber band around the lid, but to no avail. I think it would add a nice zing, so feel free to add a teaspoon if you have some in your fridge.

Mediterranean Tuna Pasta Salad
generously serves 2

• slightly more than a quarter-sized round of angel hair whole wheat pasta (I like Barilla's fortified protein version)
• 3.5 oz arugula (two generous handfuls per bowl)
  
• regular olive oil for cooking
• 1/2 t red chili flakes
• 2 anchovy fillets
• 1/4 c chopped kalamata olives
• 1 can tuna, preferably troll or pole-and-line US caught
• 4 Campari tomatoes, chopped
• good quality olive oil
• a few squirts fresh lemon juice
• salt & pepper

First put medium pot of water on to boil. Follow cooking directions on package for al dente angel hair.

Divide arugula between serving bowls/plates. Toss with good quality olive oil (~1 T per bowl), a little lemon juice, and salt and pepper. Set aside.

As pasta cooks, in a small saute pan, heat about 1 T olive oil over medium heat. Add chili flakes and anchovy. As oil heats, use a wooden spoon or spatula to break up anchovy until it has "dissolved" into the oil. Add olives and stir briefly to coat. Add tuna and break up chunks into smaller pieces. Let cook, stirring occasionally, until heated through.

By now the pasta should be fully cooked. Drain and return to pot. Pour in the tuna and another tablespoon of the good quality olive oil and toss. Taste and adjust seasoning with salt, pepper, and olive oil as necessary. Divide between bowls of arugula and serve immediately. Arugula will wilt a bit -- don't worry, that's what is supposed to happen!

Spring Salad with Yogurt Dressing

My fellow Cantabrigians, I believe we can safely say that spring has sprung! The past few weeks I have longingly read about the rhubarb, asparagus, and ramps that fellow foodies in warmer climes have been enjoying. But with the leaves unfurling and the daffodils blooming, I feel I can say that I'm done eating kale and potatoes for the next six months.

For me, this salad encompasses that greenness of spring: a mixture of herbs paired with chopped lettuces and crisp cucumber. I wish I could take credit for the original inspiration for this recipe, but that belongs to the inimitable Ana Sortun, the chef and owner of Oleana and Sofra Bakery. These are two of my favorite foodie haunts around our fair city. When I don't have the time, money, or transportation to visit either place (Sofra is located on the edge of Watertown), I'm mollified by Ms. Sortun's cookbook Spice. Many of the restaurants' best recipes are included, though they are not for the novice chef or anyone who doesn't have at least an hour to spend on cooking dinner. The recipes are intricate, yes, but always delicious. As I've cooked my way through, I've found ways to cut corners and adapt so that I don't find myself bursting into tears when I realize that I've forgotten to make my own ras-el-hanout from scratch.

This salad is adapted from the recipe for "Chopped Romaine and Cucumber Salad with Yogurt Dressing." I've changed some of the proportions and omitted a number of steps (by the time I start making dinner, I could care less about toasting nuts). Basically, this is a simplified version that any chef armed with a good cutting board and sharp knife can tackle.

Spring Salad with Yogurt Dressing
below are the quantities per single serving

• 4 romaine lettuce leaves
• 1 generous handful arugula
  
• 2 T chopped Italian (flat-leaf) parsley
• 1 T chopped mint
• 1 T chopped dill
• 2 T chopped walnuts
• 1/3 of an English cucumber, chopped

• 1 1/2 T yogurt, preferably fat-free Greek
• 2 T olive oil
• 1/2 t red wine or sherry vinegar
• 1/2 t fresh lemon juice
• fresh ground pepper and salt
  
• cayenne pepper

Coarsely chop romaine and arugula and place in a serving bowl. Top with herbs, walnuts, and cucumber. In a small mug, mix together with a fork yogurt, olive oil, vinegar, and lemon juice. Pour over salad and toss. Season with salt and pepper. Garnish with several dashes of cayenne.

My Chopped Salad

By the end of February, I'm ready to be done with winter. I need some sunshine and a break from kale, potatoes and other wintry vegetables (although I do love them so). It's the perfect time for a large composed salad. I'm somewhat of a salad freak. When I would come back to the States while living in China, my dad would come downstairs at 11 PM to find me eating enormous bowls of fresh mesclun greens drizzled with olive oil, balsamic vinegar, and cracked Tellicherry pepper. No ice cream for this foreigner.

I've used my favorite ingredients for this chopped salad, but really, it's a recipe that lends itself well to improvisation. If you don't eat chicken, substitute chickpeas. No interest in bacon? A little chopped ham is delicious too. Swap feta for the blue cheese and add some kalamata olives for a Mediterranean twist. Also, you don't have to be fussy with the presentation. I normally would just throw each ingredient into a large bowl as I chopped and then toss them all together with the dressing before serving.

A note on the meaty products I used: although eating tomatoes in February is not very eco-conscious, I do try to be aware of where my animal products come from (thank you, Jonathan Safran Foer for scaring me into ethical omnivore submission). The eggs come from heritage breed chickens raised up the road from my parents in the Berkshires. The bacon is from Applegate Farms. The chicken breast comes from little Amish chickies in Lancaster, PA. The latter two were both purchased at Whole Foods. You can truly taste the differences, especially with the eggs and chicken.

My Chopped Salad

• 2 hard boiled eggs
• 1 poached chicken breast, cubed
• 1 avocado, cubed
• 1 medium sized tomato, chopped
• 2 carrots, chopped
• 1/4 c. crumbled blue cheese, such as Roquefort
• 1/2 English cucumber, chopped
• 2 extra crispy bacon strips, finely chopped
• 10 romaine lettuce leaves, cut crosswise into 1 inch strips
  

For the dressing:

• 1 small shallot, finely chopped
• 1/2 t kosher salt
  
• 1 t Dijon mustard
• 3 T olive oil
• 1 T sherry vinegar (red wine works too)

Combine salad ingredients in a large bowl. In a separate cup, mix salad dressing ingredients together with a fork. Drizzle dressing over salad, toss well, and serve.

Some cooking tips:

To hard boil an egg: place eggs in a small sauce pan and cover with cold water. Bring to a boil over high heat and let boil vigorously for 1 minute. Remove pan from heat, cover tightly, and set aside for 12 minutes. Drain eggs in cold water, then peel. If you would like some gently and amusing hand holding for your first try, check out this: http://www.eggwatchers.com/ (Thank you, Abby!)

To poach a chicken breast: in a shallow pan, place 2 inches of cold water. Add the chicken and bring to a gentle simmer over medium heat and cover pan with lid. After about 4 minutes, turn breast over and cook for 4 more minutes. Check for doneness by slicing into the breast since you will be chopping it up anyway! Cooking times will vary slightly depending on the thickness of the breast.