Tremendously Tomato-y!

As the summer winds down, mountains of juicy tomatoes abound. Capturing and concentrating their flavors in sauces is a great way to preserve the harvest — not to mention use less-than-perfect-looking produce. Cooking down fresh tomatoes capitalizes on the flavorful juices, but roasting them first will concentrate flavor and evaporate
 moisture for a thicker texture.

While sauces with tomatoes can be found in many global cuisines, Italy is arguably the best known for really running with it, despite the region’s relatively young tomato tradition (tomatoes were only introduced in Italy in the last 500 years of the region’s 28-century 
history). Therefore, much of the terminology used for tomato sauces has its origins in Italian — except for the occasional French culinary term.

Among the most common, basic Italian tomato sauces are marinara, which is a chunky, tomato sauce with garlic, olive oil and oregano, and pomodoro, a slow-cooked, smooth tomato sauce (pomodoro is Italian for “tomato”). In addition, many 
regional traditions and ingredients create a palate of favorites, such as arrabiata (tomato sauce flavored with crushed red pepper flakes); Bolognese (a dense, slow-cooked meat sauce with vegetables and tomato — what French chefs coined as ragu — that originated in Bologna and should not be confused with more tomato-laden Neopolitan ragu from Naples); and puttanesca (tomato sauce flavored with capers and anchovies and often including olives and pepper flakes). Related French culinary terms include coulis (a smooth puree that has been strained) and tomato concasse (a culinary technique to prep tomatoes to use in sauces; concasse means to crush, break or grind in French).

Tip: Fresh tomatoes are great for freezing — and their slightly acidic sweetness is a welcome respite in the dead of winter. To freeze fresh tomatoes, simply rinse well with water, core out the top around the stem, dip in boiling water for about one minute and place in ice water to remove skins. Then chop or crush and freeze in freezer bags. Or you can leave the tomatoes whole, freeze them on a cookie sheet and transfer to freezer bags. Store for up to six months.

For two tomato sauce recipes, click here!

Oui, Oui, Cream-y!

When it comes to the French tradition of sauce making, it all begins with a roux — or flour whisked into melted butter and cooked until thick and smooth. The traditional roux ratio of butter to flour is 1:1. (For wheat-free alternatives, substitute potato flour or rice flour.)

Cream sauce classics often are used as springboards for a myriad sauces through the addition of herbs, vegetables, citrus and other ingredients. A standard white sauce, or bechamel, is not only versatile, but gives home cooks better control over salt, fats and other ingredients. Its standard ingredients are butter, flour and milk. The higher the milk fat content, the richer the sauce… and if you add cheese to bechamel and let it melt, you have a Mornay sauce. Two other notable sauces are made without milk or cream, but are no less creamy: French for “velvety,” a velout is made with light roux and a savory stock (traditionally made from chicken, veal or fish), while espagnole is a very dark brown roux combined with stock and is the basis for many brown sauce variations.

For four cream sauce recipes (plus a couple ways to use them), click here!

Eggs-actly Right!

Eggs may be among the most basic of ingredients, but when whisked into a frenzy with fat to create an emulsion binding fats and liquids, they are anything but boring. Two timeless favorites among egg sauces are mayonnaise and hollandaise.

Made of room temperature egg yolks, oil, vinegar or lemon juice and seasonings, mayonnaise is simple in theory but requires attention to detail. The processor or blender needs to be clean and dry, and the oil needs to be added very slowly and carefully. Rush this process and you will end up with a curdled, unappealing mixture. Done right and mayonnaise is a blank slate receptive to any number of ingredients and flavors; a launching pad for an endless number of sauces and spreads.

The traditional method for hollandaise sauce — vigorously whisking butter into heated egg yolks and lemon — makes for a good workout on “arms day,” but a food processor makes it substantially easier and virtually foolproof. This pale yellow sauce is a bright, tasty topper for vegetables, fish and, of course, the classic eggs Benedict. Hollandaise also is the foundation for many other sauces, including the famous bearnaise sauce, which includes a vinegar-wine reduction, aromatics and herbs.

For five egg sauce recipe variations, click here!

Herb-a-liciously Green!

Grassy licorice basil, bright cilantro, earthy thyme, chives, mint and arugula simply sing in beautiful herb sauces. Unlike sauces that require precise measurements and techniques, herb sauces are forgiving and flexible. No basil? Toss in parsley. Has mint gone crazy in the garden? Use it in a pesto-like sauce. Add arugula to a chimichurri for a peppery spin.

While hundreds of herb sauces can be found across the globe, three celebrated classics — pesto, chimichurri verde and gremolata — not only are tasty when added to meats and vegetables, pasta, beans, sandwiches and soups, but they require little work and are easily adaptable to personal taste.

Originating in Genoa, Italy, pesto is Italian for “pounded” — and pesto purists make it with a mortar and pestle. (But let’s face it, a blender or food processor is much easier.) It’s traditionally an uncooked sauce made of basil, garlic, pine nuts, olive oil and Parmigiana-Reggiano cheese; however, almost any herb or green can be tossed into a pesto-like sauce, including kale, basil, parsley, cilantro and arugula. Pesto’s lighter, minty Argentinian cousin, chimichurri verde, has no cheese or nuts but includes a good dose of vinegar — a great marinade and sauce for chicken, beef, fish and shellfish. And while technically gremolata is not so much a sauce as it is a chopped-herb condiment traditionally made with parsley, lemon zest and garlic, its versatility and bright flavor places it among the top of easy, adaptable dishes. Add Parmigiana-Reggiano cheese and olive oil for a twist.

For three green herb sauce recipes, click here!

1. Béchamel Sauce

Ingredients
2 tablespoons butter
3 tablespoons flour
1 ½ cups milk*

Directions

Heat butter in a heavy saucepan over medium heat.

Add flour and whisk until smooth. Cook 3 minutes to remove floury taste.

Add 1/2 cup milk, whisking vigorously until thickened. Add remaining milk, whisking well until smooth. Cook 5 minutes until sauce is bubbly and thickened. Season with salt and pepper.

Cooking Note
*While any kind of milk can be used, the higher the milk fat content, the richer the sauce. My standard is 2% reduced-fat milk.

2. Mornay Sauce

This classic sauce is used in scalloped potatoes, over vegetables and in the Hot Brown sandwich. When sauce is thickened, add 1/2 cup grated Gruyere cheese and 1/4 cup Parmigiano Reggiano to pan. With a spoon, stir just until melted.

3. Veloute Sauce

A basic sauce used as a springboard for many other sauces, veloute frequently forms the base of soups. Using chicken or vegetable stock in place of milk, proceed as directed in béchamel sauce.

4. Slurry

Use a slurry to thicken soups, chili and stews when you want to avoid the fat in a traditional béchamel. It works great when you just need to thicken something and not necessarily form the base of a dish. Combine cold milk and flour. The ratio needn’t be precise, but 2 tablespoons flour to 1/2 cup cold milk typically thickens a pot of soup. Cold milk and flour tend to lump, so stir thoroughly to ensure all the flour is dissolved in the milk.

Mexican-Inspired Chicken Casserole

The white sauce binds the corn tortillas, chicken and cheese into a creamy casserole everyone will love.

Ingredients

5 tablespoons butter
6 tablespoons flour
1 teaspoon ground cumin
1/2 teaspoon coarse salt
1/4 teaspoon cayenne pepper
2 1/4 cups 2% reduced-fat milk
3 cups shredded cooked chicken
3 roma tomatoes, chopped
4 green onions, chopped
1/4 cup chopped cilantro
8 ounces Mexican melting cheese (whole-milk mozzarella) or Monterey Jack, grated
6 to 8 corn tortillas

Directions

Preheat oven to 375°F.

1. Melt butter in medium saucepan. Add flour, cumin, salt and pepper. Whisk well until smooth. Cook 2 minutes.
2. Gradually add milk, whisking constantly until smooth. Cook until thickened, about 3 minutes.
3. In a separate bowl, combine chicken, tomatoes, green onions and cilantro.
4. Place a small amount of white sauce in bottom of 2-quart casserole or souffle dish. Place approximately two corn tortillas in dish, tearing into pieces to fit corners, to form a layer. Top with some sauce, half the chicken mixture and one-third the grated cheese.
5. Repeat one more layer, ending with tortillas, white sauce and cheese. Cover and bake 30 minutes.
6. Uncover and bake 10 minutes longer or until browned and bubbly.

Nutrition Information

Serves 8, serving size 1 1⁄3 cup
Calories: 306
Total fat: 17g; Sat. fat: 10g
Chol.: 75mg; Sodium: 363mg
Carb.: 18g; Fiber: 2g; Sugars: 5g
Protein 21g; Potassium 328mg; Phosphorous 314mg

Creamy Seafood Lasagna

Perfect for entertaining!

Ingredients
4 tablespoons butter, divided
2 shallots, diced
2 ounces country ham, diced
1 pound bay scallops or small shrimp
8 ounces mushrooms, sliced
1/4 cup white wine
2 cups whole milk
1 small onion, quartered
1 bay leaf
6 peppercorns
1/4 cup all-purpose flour
2⁄3 cup heavy cream or half-and-half
14-ounce can diced tomatoes, drained
1/2 cup chopped fresh parsley
12 ounces white fish such as tilapia, grouper or flounder
12 lasagna noodles, cooked al dente
4 ounces gruyere cheese, grated
2 ounces grated Parmigiano Reggiano cheese

Directions

1. Melt 2 tablespoons butter in skillet, add shallots and ham, and sauté 5 minutes.
2. Add scallops and mushrooms; cook 5 minutes.
3. Add wine; cook 10 minutes.
4. Place milk in saucepan. Add onion, bay leaf and peppercorns. Simmer 10 minutes. Let stand. Strain.
5. Melt remaining butter in saucepan. Add flour, whisking well; cook 3 minutes.
6. Add strained milk mixture; cook until thickened, about 10 minutes.
7. Add cream, tomatoes and parsley.
8. Preheat oven to 350°F.
9. Spread some sauce in bottom of lasagna pan. Place 4 noodles on top. Top with all of fish filets to cover most of noodles. Top with half the remaining sauce. Top with 4 noodles, scallop mixture and half the gruyere cheese. Top with remaining noodles, remaining white sauce, remaining gruyere and Parmigiano Reggiano.
10. Cover with foil and bake 40 minutes or until bubbly.
11. Uncover and bake 10 minutes longer or until top is golden. Serve with a pile of arugula greens.

Nutrition Information

Serves 9, serving size 1 cup
Calories 480
Total fat 22g; Sat. fat 13g
Chol. 101mg; Sodium 625mg
Carb. 39g; Fiber 3g; Sugars 5g
Protein 32g; Potassium 561mg; Phosphorous 515mg

Arugula Pesto

Bright, fresh green herbs awaken the senses! Our featured Food & Nutrition Test Kitchen recipe is Arugula Pesto, developed by Jill Melton, MS, RD. Almost any herb or leafy green can be tossed into pesto, including kale, basil, parsley, cilantro and arugula. Customize it to suit your preferences and ingredients you have on hand.

Dollop pesto onto hot pasta, chicken chili, beans, turkey roll-ups or inside stuffed shells. Use it as a dip for crudité and pita chips, a spread on sandwiches or however you like!

On social media, share pics of your pesto on its own or added to a meal or snack (an element on a charcuterie board, perhaps?) with the hashtag #FNTestKitchen.

After you make this recipe, submit feedback and photos via our Test Kitchen form (deadline: May 28). You’ll be entered to win a Véritable^® SMART Garden ($249 value)!

Ingredients

2 garlic cloves
½ cup toasted walnuts or pine nuts
4 cups packed arugula leaves
¼ cup extra-virgin olive oil
¼ cup water
2 ounces finely grated Parmigiano-Reggiano cheese
¼ teaspoon coarse salt

Directions

1. Place garlic cloves in a food processor and pulse until finely chopped.
2. Add the nuts and pulse.
3. Add arugula and process until finely chopped.
4. With machine running, slowly add the olive oil and water until a paste forms.
5. Stir in the cheese and salt.

Nutrition Information

Serves 20
Serving Size: 1 tablespoon

Calories 57; Total fat 5g; Sat. Fat 1g; Chol. 2mg; Sodium 69mg; Carb 1g; Fiber 0g; Sugars 0g; Protein 2g; Potassium 33mg; Phosphorus 33mg

Chimichurri Verde

This zesty green sauce comes Argentina makes a great marinade and sauce for chicken, beef, fish and shellfish. Try chimichurri in place of cocktail sauce with cold shrimp. It takes well to any combination of herbs and spices. Fresh oregano and red pepper flakes are good additions.

Ingredients

1 cup basil leaves
1 cup parsley leaves
½ cup cilantro leaves
⅓ cup extra-virgin olive oil
1 shallot, chopped; or ¼ cup chopped onion
2 cloves garlic
¼ cup sherry or red wine vinegar
½ teaspoon ground cumin
½ teaspoon salt

Directions

Combine all ingredients in a food processor. Process until smooth.

Nutrition Information

Serves 16
Serving Size: 1 tablespoon

Calories 44; Total fat 5g; Sat. Fat 1g; Chol. 0mg; Sodium 76mg; Carb. 1g; Fiber 0g; Sugars 0g; Protein 0g; Potassium 38mg; Phosphorus 6mg

Gremolata

Recipe by Jill Melton, MS, RD

Gremolata is a traditional accompaniment to the Milanese braised veal shank dish osso buco alla Milanese, and brightens up steak, vegetables and beans. Add Parmigiana-Reggiano cheese and olive oil to serve with roast chicken.

Ingredients

1 cup loosely-packed parsley
1 clove garlic
2 lemons

Directions

1. Finely chop parsley.
2. With a microplane or fine grater, grate the garlic and then the lemons (avoiding the bitter white pith underneath the skin) until you have 1 tablespoon of zest.
3. Combine parsley, garlic and lemon.
4. Serve with pasta and olive oil, fish, roast chicken or stew.

Serving Variation

Parmesan Gremolata: Add ¼ cup finely-grated Parmigiano-Reggiano cheese, 1 tablespoon fresh lemon juice and ¼ cup extra-virgin olive oil to parsley mixture.

Nutrition Information

Serves 8
Serving Size: 1 tablespoon

Calories 4; Total fat 0g; Sat. Fat 0g; Chol. 0mg; Sodium 4mg; Carb 1g; Fiber 0g; Sugars 0g; Protein 0g; Potassium 45mg; Phosphorus 5mg

The normal ratio of oil to egg yolks is ¾ to 1 cup oil per egg yolk. Cutting back on the oil and incorporating water at the end makes a lighter mayo that’s still creamy. Omit water and replace it with ¼ cup oil for a traditional full-fat version. Avoid using a strong-flavored olive oil; it will be overbearing in the mayonnaise.

Ingredients

2 egg yolks
1/2 teaspoon Dijon mustard
1.2 teaspoon kosher salt
1 teaspoon red wine vinegar
1 1/4cups vegetable oil or mild olive oil
1/2 cup water

Directions

1. Place yolks, mustard, salt and vinegar in bowl of a food processor or blender. Process until the yolks are blended and light yellow.
2. Add ¼ cup oil a drop at a time until mixture is emulsified and thick. Add remaining oil in a thin stream until mayo is thick and blended.
3. Add water in a thin stream until incorporated into mayonnaise.

Nutrition Information

Makes 1 cup; Serves 16 (Serving size: 1 tablespoon)

Calories 156; Total fat 17g; Sat. fat 3g; Chol . 23mg; Sodium 61mg; Carb . 0g; Fiber 0g; Sugars 0g; Protein 0g; Potassium 3mg; Phosphorous 8mg

Red Curry Mayonnaise

Try this on a turkey sandwich with fig preserves and Swiss cheese.

Ingredients

1/4 cup Lighter Mayonnaise (recipe above)
1/2 teaspoon jarred red curry paste

Directions

1. Combine mayonnaise and curry paste. Stir well.
2. Chill.

Nutrition Information

Serves 4. (Serving size: 1 tablespoon)

Calories 156; Total fat 17g; Sat. fat 3g; Chol . 23mg; Sodium 63mg; Carb . 0g; Fiber 0g; Sugars 0g; Protein 0g; Potassium 5mg; Phosphorous 9mg

Avocado Mayonnaise Spread

Ripe avocado, cilantro and parsley are pureed with mayonnaise for a green sauce perfect for sandwiches.

Ingredients

1/2 avocado
1/2 cup coarsely chopped Italian parsley
1/2 cup coarsely chopped cilantro
2 tablespoons Lighter Mayonnaise (recipe above)
1 tablespoon fresh lemon juice
1 pinch salt

Directions

1. Place avocado, parsley and cilantro in bowl of food processor. Process until smooth.
2. Add mayonnaise, lemon juice and salt. Process until smooth.

Nutrition Information

Serves 8 (Serving size: 1 tablespoon)

Calories 42; Total fat 5g; Sat. fat 1g; Chol . 6mg; Sodium 18mg; Carb . 0g; Fiber 0g; Sugars 0g; Protein 0g; Potassium 11mg; Phosphorous 3mg

Blender Hollandaise Sauce

Traditionally, hollandaise sauce is made by beating butter into heated egg yolks. With the food processor, warm melted butter is whirled into the egg yolks, making it substantially easier and virtually foolproof.

Ingredients

3 egg yolks
1 tablespoon lemon juice
1/4 teaspoon salt
1 stick butter, melted and warm

Directions

1. Place egg yolks, lemon juice and salt in bowl of food processor. Process until combined.
2. With the machine running, add warm butter in a very thin stream until sauce is thick and creamy.

Nutrition Information

Serves 12. (Serving size: 1 tablespoon)

Calories 82; Total fat 9g; Sat. fat 5g; Chol . 66mg; Sodium 52mg; Carb . 0g; Fiber 0g; Sugars 0g; Protein 1g; Potassium 8mg; Phosphorous 19mg

Roasted Red Pepper Mayonnaise

Roasting your own red bell peppers is great, but red peppers from a jar are fine. If you’re inclined to dip your fries into mayonnaise, this is a great alternative. The sweetness of the peppers perfectly pairs with salty fries. This is also a good dip for artichoke leaves and as a spread on sandwiches. If you’re a fan of smoky flavors, add a half teaspoon smoked paprika.

Ingredients

2 roasted bell peppers, fresh or jarred
2 cloves garlic
1/4 teaspoon salt
1/4 cup Lighter Mayonnaise (recipe above)
1/2 teaspoon brown sugar (optional)
1/2 teaspoon smoked paprika (optional)

Directions

1. Puree peppers, garlic and salt in a food processor until smooth. This will make about ¾ cup pepper puree.*
2. Combine 4 tablespoons pepper puree with mayonnaise, and brown sugar and paprika, if using.
3. Stir well. Chill.

Cooking Note

• Use the remaining pepper puree for soups, sauces or to make more red pepper mayonnaise.

Nutrition Information

Serves 8. (Serving size: 1 tablespoon)

Calories 82; Total fat 9g; Sat. fat 1g; Chol . 12mg; Sodium 55mg; Carb . 1g; Fiber 0g; Sugars 0g; Protein 0g; Potassium 23mg; Phosphorous 7mg

With bits of colorful tomatoes and raw garlic for punch, this chunky sauce is also multipurpose; add a dose of heavy cream and fresh basil, and it morphs into creamy tomato basil soup. Or toss in chunks of fresh mozzarella and croutons, serve cold and you have a gazpacho.

Ingredients
1 onion, diced
1 small carrot, grated or 1 red bell pepper, chopped (optional)
10 very ripe, juicy tomatoes, crushed (about 12 cups)
1/2 teaspoon kosher salt
1 teaspoon sugar
1 tablespoon sherry vinegar
2 tablespoons olive oil
2 large cloves crushed garlic
1 handful chopped fresh basil
Coarse ground black pepper

Directions

1. Sauté the onions, carrot or red pepper in olive oil. Add crushed tomatoes. Simmer 1 to 2 hours (depending on how watery your tomatoes are) or until thick.
2. Add remaining ingredients. Cook 15 minutes more.
3. Adjust seasonings.

Nutrition Information
Serves 8 (serving size: 1 cup)
(Without optional ingredients)
Calories 67; Total fat 4g; Sat. fat 1g; Chol. 0mg; Sodium 125mg; Carb. 8g; Fiber 2g; Sugars 5g; Protein 2g; Potassium 392mg; Phosphorus 43mg

Roasted Red Tomato Sauce

Roasting tomatoes concentrates their flavor and evaporates their moisture — and is a perfect way to use those less-than-perfect tomatoes, so ask for “seconds” at the farmers market and simply cut off the blemishes.

Ingredients
12 tomatoes (any kind)
1 tablespoon olive oil
1/2 teaspoon salt
3 cloves garlic, sliced
Coarse ground black pepper
Sherry or balsamic vinegar (optional)

Directions

1. Preheat oven to 250°F.
2. Slice and core tomatoes. Place on parchment or foil-lined baking sheet.
3. Drizzle with olive oil; sprinkle with coarse salt, pepper and sliced garlic.
4. Bake 2 to 4 hours or until juices have evaporated. Place in a food processor, pulse until smooth (or chunky).
5. Add sherry or balsamic vinegar to taste and water if sauce is too thick (which depends on how long you cook the tomatoes).

Nutrition Information
Serves 8 (serving size: 1⁄4 cup)
Calories 50; Total fat 2g; Sat. fat 0g; Chol. 0mg; Sodium 155mg; Carb. 8g; Fiber 2g; Sugars 5g; Protein 2g; Potassium 442mg; Phosphorus 46mg

In the pantheon of sweet sauces, egg-y rich crème anglaise and caramel sauce reign. While crème anglaise and caramel sauce rely on skill and science, a simple chocolate sauce is more forgiving — as are fruit sauces, generally whisked up from cooked fresh fruits.

Crème Anglaise

Recipe by Jill Melton, MS, RD

A simple mixture of egg yolks, milk or cream, sugar and vanilla, crème anglaise is great to make when you have an abundance of egg yolks. But egg yolks are tricky and prone to curdling, so a few pointers: Whisk the egg yolks with the sugar just before adding to the custard, or else the yolks will become sticky and leave little clumps of yolk in the sauce. Once the hot milk is steeped with the vanilla, you need to temper the egg yolks. This means adding a small amount of hot milk to the yolk mixture, stirring, and then adding that mixture back to the hot milk. It’s also necessary to heat slowly and stir fairly constantly to prevent curdling. Lastly, be patient. Crème anglaise cannot be rushed! A slow, low heat will create a silky sauce.

Ingredients
2 cups 2% low-fat (or whole) milk
½ vanilla bean, split lengthwise
4 egg yolks
¼ cup sugar
Pinch of kosher salt

Directions

1. Scrape vanilla seeds into milk in a saucepan. Heat over medium heat. Do not let boil.
2. Remove from heat and let steep with vanilla 30 minutes.
3. Reheat milk mixture. Whisk eggs and sugar and salt in a medium bowl. Pour ¼ of hot milk mixture into egg mixture. Whisk.
4. Return egg mixture to milk in saucepan. Cook 5 minutes or until thick and thermometer registers 180°F.
5. Remove from heat. Chill.
6. Serve with fresh berries, particularly fresh raspberries for an elegant dessert.

Nutrition Information
Serves 4.
Serving size: ¼ cup

Calories: 82; Total fat: 3g; Saturated fat: 2g; Cholesterol: 97mg; Sodium: 48mg; Carbohydrates: 10g; Fiber: 0g; Sugars: 9g; Protein: 3g; Potassium: 95mg; Phosphorus: 89mg

Note: Vanilla bean not included; insignificant contribution.

Berry Balsamic Coulis

Recipe by Jill Melton, MS, RD

The simplest fruit sauce is typically called a coulis (koo-LEE), a purèe of raw fruit, typically berries.

Ingredients
12 ounces fresh or frozen raspberries or strawberries
¼ cup balsamic vinegar
1⁄3 cup powdered sugar
Pinch of salt

Directions

1. Place berries in blender or food processor. Pulse until smooth.
2. Add vinegar and sugar. Pulse until smooth.
3. Serve over pound cake, angel food cake, ice cream or pudding.

Nutrition Information
Serves 5.
Serving size: ¼ cup

Calories 64; Total fat 0g; Saturated fat: 0g; Cholesterol: 0mg; Sodium: 33mg; Carbohydrates: 15g; Fiber: 1g; Sugars: 13g; Protein: 1g; Potassium: 119mg; Phosphorus: 19mg

Butterscotch Bourbon Sauce

Recipe by Jill Melton, MS, RD

Ingredients
4 tablespoons butter
2⁄3 cup light brown sugar
½ cup heavy cream
Pinch of kosher salt
1 tablespoon vanilla
1-2 tablespoons bourbon

Directions

1. Combine butter, sugar, cream and salt in a heavy saucepan. Bring to a boil, stirring occasionally until the sauce is smooth and thickened. Remove from heat.
2. Add vanilla and bourbon. Stir. Let cool.
3. Store in refrigerator. Serve over pears, apples or ice cream.

Nutrition Information
Serves 24.
Serving size: 2 tablespoons

Calories: 118; Total fat: 8g; Saturated fat: 5g; Cholesterol: 24mg; Sodium: 18mg; Carbohydrates: 12g; Fiber: 0g; Sugars: 12g; Protein: 0g; Potassium: 26mg; Phosphorus: 8mg

Note: Bourbon not included; insignificant contribution.

Rich Chocolate Coffee Sauce

Recipe by Jill Melton, MS, RD

Use a high-quality milk or dark chocolate — at least 60% cocoa butter. Add a pinch of hot red pepper for a kick!

Ingredients
1 cup half and half
1 tablespoon espresso powder
5 ounces chocolate, chopped
2 tablespoons butter
2 teaspoons vanilla

Directions

1. Combine the cream and the espresso. Stir well and heat over medium heat until hot. Do not boil.
2. Remove from heat and whisk in the chopped chocolate. Blend until smooth.
3. Add butter and vanilla and whisk until glossy and smooth.
4. Chill.

Nutrition Information
Serves 24
Serving size: 2 tablespoons

Calories: 114; Total fat: 9g; Saturated fat: 5g; Cholesterol: 13mg; Sodium: 10mg; Carbohydrates: 7g; Fiber: 1g; Sugars: 5g; Protein: 1g; Potassium: 103mg; Phosphorus: 51mg

Note: Assumed dark chocolate 60-69% cacao solids.

1⁄3 cup pine nuts
1 pound ground lamb
1 egg
1⁄3 cup raisins
1/2 teaspoon ground cumin
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
4 ciabatta rolls
Fresh arugula
Feta yogurt sauce (optional)

Directions

1. Combine all the ingredients except the rolls, arugula and yogurt sauce. Mix gently.
2. Shape into 4 patties.
3. Grill or cook in a skillet 4 minutes per side.
4. Serve on rolls with fresh arugula and feta yogurt sauce.

Nutrition Information

Serves 4 (Serving size: 1 burger)

Calories 519; Total fat 26g; Sat. fat 8g; Chol . 124mg; Sodium 615mg; Carb . 46g; Fiber 2g; Sugars 10g; Protein 29g; Potassium N/A; Phosphorous N/A

The word “yogurt” comes from a Turkish word meaning to curdle or thicken. In Turkish cuisine, yogurt is found in everything from soups, dips and salads to kebabs and the ubiquitous kofte (ground lamb kebabs). Cucumber-studded tzatziki is served with seafood or oregano-scented lamb in Greece. Shwarma, Israel’s state dish, is topped with pickled veggies, hummus and yogurt, all piled in pita bread.

While yogurt has been a staple in the Middle East and Europe for thousands of years, it was virtually unknown in the U.S. until the 1970s, when it was introduced in sweetened, frozen form. Now we’ve embraced yogurt. Per capita yogurt consumption has increased more than 400 percent during the past 30 years and yogurt is the fastest-growing segment in the dairy category. Yogurt sauces are low-fat and easy to whisk together. Just blend yogurt with seasonings and the sauce is done. The perfect accompaniment to spicy, rich dishes, yogurt sauce adds a bright note and gives respite to the palate.

Raita is a cooling Indian yogurt sauce often used to balance spicy dals and curries. While cucumber- and mint-infused raita is common, raita can be made with many different vegetables and spices.

Tzatziki is a Greek sauce made from yogurt with chopped cucumbers, lemon, garlic, mint or parsley (olive oil also is sometimes included).

Labneh is making its way to the U.S. It’s a drained yogurt or yogurt cheese that can be used interchangeably with Greek yogurt. Dairies in California are making it, and you can find it in tubs as you do yogurt. It has more body than yogurt and is even a bit firmer than sour cream.

Because it is thicker and has more body, Greek yogurt is the yogurt of choice for the following sauces, but other forms of plain yogurt may be substituted.

All recipes developed by Jill Melton, MS, RD

Feta Yogurt Sauce

This sauce is based on a recipe by Indian cookbook author Madhur Jaffrey. It’s a great accompaniment to spicy Indian food as well as salmon.

Ingredients
2 cups low-fat plain Greek yogurt
1 small cucumber, peeled and chopped
2 tablespoons freshly chopped mint or parsley
1 clove garlic, minced
½ cup (2 ounces) crumbled feta cheese
¼ teaspoon salt

Directions

1. Combine all ingredients in a bowl and mix well. Makes 2 ¼ cups.

Harrisa Yogurt Sauce

Harissa is a hot Tunisian chili sauce. It’s made from roasted red peppers, hot chili peppers, garlic and spices. Fiery hot harissa combined with cooling yogurt makes a terrific sauce for beef, lamb and chicken.

Ingredients
1 cup low-fat plain Greek yogurt
1 tablespoon olive oil
¼ cup fresh parsley, finely chopped
½ tablespoon fresh lemon juice
1 tablespoon harissa sauce
Kosher salt to taste

Directions

1. Combine all ingredients and stir well. Chill. Makes 1 1⁄3 cups.

Tahini Yogurt Sauce

This is a combination of Israel’s tahini sauce and yogurt, which brightens and lightens the tahini.

Ingredients
¾ cup low-fat plain Greek yogurt
3 tablespoons tahini
2 tablespoons lemon juice
1 tablespoon water
1 clove garlic, minced

Directions

1. Combine all ingredients and stir well. Chill. Makes 1 cup.

Green Goddess Dressing

This dressing is said to be created by the chef at the Palace Hotel in San Francisco in honor of actor George Arliss, who was starring in a play titled “The Green Goddess.” The creamy salad dressing was very popular in the 1920s through the 1980s.

Ingredients
½ cup low-fat mayonnaise
½ cup low-fat sour cream
½ cup low-fat plain Greek yogurt
¼ cup each chopped parsley, basil and oregano
¼ cup minced green onion or chives
2 teaspoons sugar
1 tablespoon lemon juice

Directions

1. Whisk together all ingredients. Chill. Serve with greens or vegetables. Makes 1½ cups.

Honey-Mustard Salmon

Ingredients
2 cloves garlic, minced
1 tablespoon Dijon mustard
1 tablespoon honey
¼ teaspoon cayenne pepper
4 6-ounce salmon fillets
¾ cup feta yogurt sauce

Directions

1. Preheat oven to 375°F. Combine the garlic, mustard, honey and pepper. Brush on salmon. Bake salmon for 15 to 20 minutes or until fish just flakes with a fork. Serve each salmon fillet with three tablespoons feta yogurt sauce. Serves 4.

Nutritional Info:

Feta Yogurt Sauce (Serving size: 1 tablespoon) — Calories 13; Total fat 1g; Sat. fat 0g; Chol . 2mg; Sodium 43mg; Carb . 1g; Fiber 0g; Sugars 1g; Protein 1g; Potassium 40mg; Phosphorous 26mg

Harissa Yogurt Sauce (Serving size: 1 tablespoon) — Calories 13; Total fat 1g; Sat. fat 0g; Chol . 1mg; Sodium 26mg; Carb . 1g; Fiber 0g; Sugars 1g; Protein 1g; Potassium 33mg; Phosphorous 17mg

Tahini Yogurt Sauce (Serving size: 1 tablespoon) — Calories 25; Total fat 2g; Sat. fat 0g; Chol . 1mg; Sodium 9mg; Carb . 2g; Fiber 0g; Sugars 1g; Protein 1g; Potassium 43mg; Phosphorous 39mg

Green Goddess Dressing (Serving size: 1 tablespoon) — Calories 32; Total fat 2g; Sat. fat 1g; Chol . 4mg; Sodium 40mg; Carb . 2g; Fiber 0g; Sugars 1g; Protein 1g; Potassium 37mg; Phosphorous 16mg

Honey-Mustard Salmon (Serving size: 4 ounces, 3 tablespoons feta yogurt sauce) — Calories 337; Total fat 14g; Sat. fat 3g; Chol . 114mg; Sodium 258mg; Carb . 9g; Fiber 0g; Sugars 8g; Protein 42g; Potassium 1,086mg; Phosphorous 472mg

Another word is making the rounds: real, often in reference to an ingredient (for instance, "made with real sugar," "… real cheese," "…real milk") among a list of those unfamiliar to the general consumer. But as we become a nation of global flavors, "real" is taking on a more culturally significant meaning.

Protected Designation of Origin identifies agricultural foods to a region, type of production and sense of place that is discernible (its terroir). The European Union established PDO designation to distinguish authentic products — usually cheeses, olives, yogurt, wine or meat — from less expensive knock-offs.

For example:

• Balsamic vinegar is made in the city of Modena, Italy. Cooked from the juice of freshly crushed grapes grown in specific vineyards, real balsamic vinegar contains no added aromatic substances (such as caramel color).
• Feta cheese hails from mainland Greece and the island of Lesbos, and is produced by traditional methods using sheep or goat's milk.
• Kalamata olives are produced in Messinia at Southern Peloponnesus areas of Greece, where these purple-black, powerful and juicy olives are cured in sea-salt brine and immersed in wine vinegar.

Like a patent or trademark, PDO is designed to prevent exploitation. And by safeguarding the livelihoods of artisans who preserve traditions developed centuries ago by their ancestors, PDO can help entire communities to stay settled in rural areas.

While many countries have agreements to uphold PDO designation, the United States is not one of them. That means in England or France, for instance, when you buy Parmesan cheese, you get Parmigiana-Reggiano produced in the Italian region of Reggio Emilia, made from milk drawn only in the morning and evening from cows that feed on local forage, and aged for 18 months. In the U.S., "parmesan" includes that which comes in the recognizable green cylinder and bears little resemblance to the real deal.

Does it matter? Many consumers may not mind whether they are buying real Prosciutto or Gorgonzola. Because PDO foods are not factory-produced, they often come at a premium far out of most household budgets. The designation is controversial even among European regions it seeks to protect, with many arguments about authenticity and market monopolies tied up in courts.

On the other hand, many argue that more awareness of the people and traditions behind celebrated foods would be a good thing.