superfood – foodamaze

This caponata pasta is the lighter adaptation of a traditional dish from Sicily which is a true lush vegetarian delight. It would be difficult to define it, because it is simply too good, so essential, yet leaving you with the most fulfilling feeling only a vernacular masterpiece can deliver. Caponata is symphony of warm colours, intense smells and flavours, all mingling with its own ancient history.

The aubergine is the protagonist of this dish, combined with celery, tomatoes, onions, capers, olives, pine kernels, basil, and olive oil, lots of it–as you are supposed to fry the vegetables in it. The whole lot is magically concocted with some sugar and a splash of vinegar. It sounds funny today to think that when aubergines arrived in Sicily with the first Arab invasion they were deemed to be apples that had gone off and carriers of diseases.

The earliest appearance of caponata in Sicily seems to date to the eighteenth century and its origin is of the poorest ones. A renowned local dish used the fish ‘capone’, quite expensive, which was deep fried and served with a sweet-and-sour sauce made with vinegar. The sauce was so delicious that it started to be prepared with aubergines and tomatoes, some of the cheapest and most available vegetables for anyone, especially those that could not afford the capone fish.

Caponata penne (serves 2)

200-250 g penne
1 aubergine
100 g sun-dried tomatoes (drained)
30 g pine kernels
1 tbsp of sliced black olives
2 tbsp olive oil
1 garlic clover
1 mozzarella (about 150 g drained)

Gently cook the garlic in a frying pan with 1 tbsp of hot olive oil, till golden. Chop the washed aubergine and cook at mid-high heat for 10 minutes, tossing them now and then. After 5 minutes, add the sliced sun-dried tomatoes and olives. There is no need to add salt or pepper.

After the first ten minutes of cooking, lower the heat to minimum, add the pine kernels, while you put the pasta in salted boiling water–penne usually cook al dente in 11 minutes.

Before the last minute of pasta cooking, take the caponata off the fire and add diced mozzarella. One minute later, drain the pasta, add it to the caponata pan, and mix to let the mozzarella melt.

Serve hot (!), with 1 tbsp of fresh olive oil and a couple of sun-dried tomatoes to decorate. You can also add two leaves of fresh basil if you like to strengthen the bitter flavour.

by Max

When I feel like having a healthy, tasty bite, and quick to prepare, I have two ‘superfoods’ that save my day: wholewheat pasta and saffron. They offer great combinations with many other ingredients, such as vegetables, cheese, fish, and meat. Today I added toasted sunflower seeds and pine kernels, a few porcini mushrooms, and a sprinkle of Parmigiano-Reggiano.

Wholewheat pasta is a blessing for a carbs-lover like me. In Italy we eat pasta almost every day (well, forget that ‘almost’) and it is common to have either durum wheat, wholewheat, or egg pasta. Wholewheat is rich in fibre, protein, and vitamins, but we actually have it when we want to add a crunchier and nuttier flavour to our pasta dish. Metabolism does the rest.

Today’s special guest, though, is saffron.

Saffron offers you a palette of warm autumn colours: it is yellow on your food and it comes from the red styles of a precious purple flower. The plant itself grows slowly out of the summer into its autumnal ripeness. The little bulbs are planted in August and not watered, because they have to wait for early September rains. Then, the first leaves jut out of the soil and the flowers can be only hand-picked during the second half of October, before they open at dawn. Six purple petals hide three yellow, male anthers and the three red, female stigmas which are then toasted on almond and oak embers. Only the stigmas give flavour, but it is not uncommon to find also bits of anthers left in saffron bags, which will add more colour to the final product. You need up to 200,000 flowers for 1 kg of saffron. Luckily, you need only less than a gram for your cooking.

Its flavour alone is quite enigmatic, almost bitter and sharp, but yet so smooth and almost sweet when you let it dissolve in your food. It tastes like its ancient Greek myth, where the flower was the tragic end of Crocus, a young lover of nymph Smilax, favourite of god Hermes. And this bitter-sweetness is reflected in your food. I would recommend using Italian saffron from l’Aquila (PDO), but there are also other ones available on the market, particularly from Iran and Spain.

Wholewheat penne with saffron (serves 4)

400 g wholewheat pasta (penne/fusilli/any short shape)
1 bag of saffron (stigmas or powder)

Optional:
2 tsp sunflower seeds
2 tsp pine kernels

While you get the water for your pasta boiling, place in hot oven (180°/fan 160°/mark 4) a tin containing the sunflower seeds and pine kernels with a pinch of salt an a drop of olive oil. They will toast for about ten minutes while your pasta is cooking.

Add the pasta to salted, boiling water and let cook as indicated on package–usually, it is 11 minutes for short pasta. Do not cook too much al dente when you use wholewheat, because this type of pasta retains its crunchiness a bit longer than the durum wheat one.

To prepare the saffron, you can either leave the stigmas in a bit of warm water (the time depends on how long they have been toasted, it is usually specified on the pouch) and add them and their water to the pasta pot a couple of minutes before the pasta is ready to be drained. If you are using saffron powder, then keep some of the cooking water when you drain your pasta. Place the pasta in a pot, dust the pasta with the saffron powder, and add the little cooking water directly onto the saffron. Mix well.

If you are going for the optional extra of today’s recipe, add the toasted sunflower seeds and pine kernels before serving and don’t forget a sprinkle of Parmigiano-Reggiano! Enjoy!

by Max