Entries by Dominique Rizzo

How to use technology to help you manage your sugar intake.

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Too much sugar is bad for our health. It can raise cholesterol, increase the risk of diabetes and contribute to tooth decay. The CDC advises that no more than 10% of our total daily calories should be made up of added sugars. It can be hard to moderate our sugar intake, particularly when we rely on processed, pre-packaged foods which are often high in added sugars.

Luckily, advancements in technology are helping us monitor our nutritional intake and take better control of our diets and lifestyles. Here are three ways you can use technology to manage your sugar consumption.

1. Use food diary apps to monitor your nutrition

Smartphone apps like Lose It!, MyFitnessPal and Noom allow you to log your food and monitor your intake of sugar easily. Many of these apps use the nutritional information from food packaging to calculate the intake of protein, fat, carbohydrate, sugars and other nutrients. When you input data into these apps consistently, you’ll be able to see which foods impact your sugar consumption the most, allowing you to make more informed choices.

2. Use meal-planning apps to prepare healthy dishes

It’s common to turn to processed and pre-packaged foods for the sake of convenience, but this is where sugar tends to hide. Added sugar is contained in more than 60% of foods and drinks bought in American grocery stores. Therefore you’re typically much better off cooking your own dishes from scratch, as you’ll have complete control over the amount of sugar in your meals.

If you’re limited on time or inspiration, try using a meal planning app instead of resorting to pre-made food. Depending on the app, they can help you to organise your own recipes into shopping lists and weekly menus, or give you pre-set recipes and menus that work with your nutritional and budgetary goals.

3. Use screen time settings on devices to cut blue light exposure at night

Many people use their devices for some entertainment before they fall asleep, but it’s now thought that excessive exposure to screens at night could lead to increased sugar cravings. A study conducted in 2019 found that the blue light emitted from our devices at night can alter levels of the hormones that control appetite and glucose tolerance.

By limiting screen exposure in the hours before bed, it may be possible to reduce cravings for sugar and in turn, reduce your sugar intake. Our smartphones have various features to help us reduce screen time, such as timers to limit the usage of certain apps, and reminders to encourage us to take frequent breaks.

Embrace tech to build healthy habits

Much of the technology that can help you manage your sugar intake can also help you to adopt a range of healthy diet and lifestyle habits, so there’s really no reason not to. Embracing this technology can put you on the right track to an overall healthier lifestyle, so find the way that works for you.

 

Discover the Beauty of Sicily in June

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Five reasons why June is the best month to Visit Sicily

“Are you looking for a vacation destination that combines stunning beaches, delicious food, rich culture, and beautiful weather?” Look no further than Sicily in June! The island of Sicily, located in the Mediterranean Sea, is a treasure trove of history, art, and natural beauty. June is the perfect month to visit as the weather is warm and sunny, the crowds are smaller, and the island is bursting with vibrant colours and flavours. From the ancient ruins of Agrigento to the crystal-clear waters of the Aeolian Islands, there is something for everyone in Sicily. So, pack your bags and get ready for an unforgettable June vacation in the heart of the Mediterranean! 

Here are 5 reasons why June is the best month to experience all that Sicily has to offer:

The weather is perfect for outdoor activities:

With temperatures averaging between 25-30°C, June is the perfect time to take advantage of the warm weather and explore this breathtaking island . Whether you’re looking to hike through the island’s natural beauty, visit the many historical sites, swim in its crystal-clear waters, or lounge on its beaches, June is the ideal time to experience the beauty and diversity of Sicily.

Enjoy longer days

June is the start of the summer solstice, which means the days are at their longest. You’ll have more time to explore the island’s many sights and attractions. From the ancient ruins at the Valley of the Temples in Agrigento, to the sandy beaches of Cefalu, or the stunning baroque architecture of Noto and Modica, there is something for everyone.

 

Festivals and events:

June is a month packed with festivals and events celebrating Sicily’s rich cultural heritage. To name a few, there is the famous “Infiorata” flower festival in Noto, or the “Fiera di San Giovanni” market in Trapani featuring a colourful parade of floats and fireworks, or the vibrant markets in the capital Palermo. These are just some of the opportunities available to experience traditional Sicilian life and culture.

 Low crowds:

As June is considered the shoulder season, there are fewer crowds in Sicily compared to July and August. This means you can explore the island’s many historical and cultural sites at a more leisurely pace. It’s the ideal time to visit Sicily’s famed active volcano Mt Etna, which is a popular destination with travellers during peak times.

Local Cuisine:

No list is complete without mentioning the culinary delights on offer!

The favourable weather conditions mean June is peak season for local produce. There is an abundance of the tastiest seasonal fruits and vegetables, and of course locally caught seafood. Enjoy Sicily’s traditional dishes such as arancini or caponata, made with the freshest ingredients or sample mouth-watering seafood, there is no doubt that Sicily’s food will be the highlight of your visit.

 

Whether you are fascinated by Sicily’s rich and varied history, are wanting a gastronomic experience like no other, or simply looking for a relaxing beach vacation, June is the ideal time to experience the beauty and culture of Sicily. Don’t miss out on this amazing destination – plan your trip now and discover for yourself why June is the best month to visit this Mediterranean paradise.

Why not join me on my Savouring Sicily – A Tour for the Senses Travelling in June. For more information and to view the itinerary visit  https://dominiquerizzo.com/sicily-food-tour/

Don’t Go It Alone: Why Organized Tours are Perfect for Solo Travelers

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Don't Go It Alone: Why Organized Tours are Perfect for Solo Travelers

Traveling on your own can be an exhilarating and liberating experience. The freedom to go where you want, when you want, and do what you want. As much as we may love the idea of solo travel, it also comes with its own set of challenges.

What if I told you that there’s a way to enjoy the best of both worlds?

The answer is simple: book an organized tour!

Here is 8 reasons why booking an organised tour will save you more

and ensure a more enjoyable trip for solo travellers. 

 

You’ll feel safe and secure:

Organized tours prioritize the safety of their guests. We have established protocols in place to ensure that you feel secure throughout your trip.

You’ll save time and energy:

Let the tour operator/me handle the logistics of transportation and accommodation, while you relax and enjoy your trip. With our local knowledge and connections, we can help you make the most of your time in a new destination.

You’ll have a stress-free itinerary:

Planning an itinerary can be a daunting task, but booking into an organized tour means all the details and every details can be organised for you. Enjoy a comprehensive itinerary that highlights the best of your destination without having to worry about where to go or what to see.

You’ll save money:

Organized tours often offer an all-in-one package at a lower cost than if you were to plan everything independently.

You’ll make new friends:

Traveling with a group of like-minded individuals on an organized tour is a great way to make new friends and create lasting memories.

You’ll make the most of your time:

Organized tours are ideal for those with limited time who want to see and do as much as possible. With a pre-arranged itinerary, you can make the most of your trip.

You’ll gain a unique local perspective:

Local guides often accompany organized tours. They provide a unique and valuable perspective on your destination. They will take you to places that you may not have discovered on your own and give you a deeper understanding of the local culture.

You’ll have peace of mind:

With an organized tour, you can rely on the tour operator/me to fix any issues that may arise, ensuring you have peace of mind throughout your trip.

So, if you’re considering traveling on your own, then booking an organized tour is a great way to make the most of your solo travel experience.  With all the details taken care of, you can focus on what really matters – enjoying your well-deserved time off! I would love for you join me on one (or more) of my bespoke Food and Wine Tours.

Head over to  https://dominiquerizzo.com/food-tours/ for more information.

You can select an itinerary and immerse yourself in the experience. If you have any questions, feel free to email me at info@dominquerizzo.com.

The Short Version – History of Puglia

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The History...

Puglia, also known as Apulia, is a region located in the southern part of Italy. Its history dates back to ancient times, with settlements by the Illyrians and Greeks in the 8th century BCE. The Romans also had a significant presence in the region, and many ruins from their civilization can still be found in Puglia today.

During the Middle Ages, the region was ruled by various powerful families and kingdoms, including the Normans, Hohenstaufens, and Angevins. In the late 19th and early 20th centuries, Puglia saw a large wave of emigration to the Americas and other parts of Italy as many people sought better economic opportunities. Today, Puglia is known for its beautiful coastline, historic towns and villages, and delicious traditional cuisine.

 

Puglia, located in the heel of the boot of Italy, has a rich and complex history dating back thousands of years. Here are some key historical highlights:

Prehistoric and ancient history: Puglia has been inhabited by humans since prehistoric times. The region was home to a number of ancient cultures, including the Messapii, an indigenous people who built fortified settlements and developed an advanced system of agriculture.

Roman period: Puglia was a key region for the Roman Empire, with the city of Bari becoming an important port and center of trade. The Romans built many monumental structures in Puglia, including the famous Trulli houses, which are still standing today.  The trulli are traditional conical-roofed houses made of limestone, which are found mainly in the region of Valle d’Itria.

Medieval period: Puglia was conquered by the Normans in the 11th century and then the Hohenstaufen in the 12th century. They left behind many beautiful examples of their architecture, such as the Cathedral of Otranto and the Castel del Monte.

Renaissance period: During the Renaissance, Puglia became an important center of art and culture, with artists such as Michelangelo and Raphael visiting the region. Many beautiful palaces and churches were built in Puglia during this time.

Modern history: Puglia was ruled by the Bourbon dynasty in the 19th century and later became part of the newly-formed Kingdom of Italy. The region has a long history of agriculture, particularly olive groves and vineyards, which continue to be the backbone of its economy today.

Puglia is also known for its Baroque architecture, with notable examples in cities like Lecce and Martina Franca.

Love what you have read and want to experience Puglia? Click here for details of my 12 Day Puglia Tour travelling in 2024

A Brief History of Sicily Starting with the Greeks

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When Sicily was Greek

Sicily is the largest island in the Mediterranean Sea and has a rich history dating back to ancient times. The island was originally inhabited by the Sicani and Siculi tribes, who were later conquered by the Greeks in the 8th century BC. During this time, Sicily became a major center of Greek culture and civilization, with cities such as Syracuse and Akragas thriving. In the 3rd century BC, Sicily was conquered by the Romans and became an important province of the Roman Empire.  After the fall of Rome, Sicily was ruled by a succession of different powers, including the Byzantine Empire, the Arabs, the Normans, the Swabians, the Angevins, the Aragonese, and the Bourbon monarchy.

In the 19th century, Sicily became a key center of the Italian Risorgimento and was eventually unified with the rest of Italy in 1861. Today, Sicily is an autonomous region of Italy with a unique culture and history.

The Greeks In Early Sicily

Sicily’s entwined history, culture and food is about settlers and invaders – 

650 B.C. – 850 200 years The Siculi – who the island is named after were in the East, the Sicani in the West, and the Elymi coming from Asia Minor and escaping from Troy are the first known inhabitants of Sicily.

·        Then came the Greeks – arriving on the fertile shores of Eastern Sicily establishing such popular provinces  such as Giardini Naxos and Taormina,  Siracusa , Catania and Agrigento which display some of the most noted and extraordinary Greek ruins out side of Greece.

·        the Greeks began what is now considered the first mass colonization of Sicily and becomes “Magna Graecia”  or “ the Greater greece”

·        Thanks to the Greek invasion  many of the great minds of antiquity that we normally associate with Greece were actually born on Sicilian soil and lived on the island most of their lives.

·        Archimedes, the greatest scientific mind of antiquity

·        Gorgias of Lentini – a master of public speaking who brought the art of public speaking to Rome

·        Empedocles, naturalist, philosopher, orator, poet, physician, scientist and first volcanologist. He fell or jumped into Mt. Etna, was swallowed by the volcano, and legend has it that the mountain expelled one of his sandals intact. and regarded as a god to the people of Agrigento

·        Sicilians contributed substantial innovations to Greek theatre in the ruins of Segeste, Taormina and Siracusa elevating Greek comedy to a high level of drama

·       They introduced mime, laws , they developed poetry and treating mythological and epic Tales in a lyrical way

·        Most importantly was Archestratus – a famous Sicilian Cook credited for the first cook book “ The Sweet Taste” who later travelled to Greece giving lessons on cooking to the greeks.

·        The colonists introduced grapes, figs, pomegranates, wheat, walnuts, and hazelnuts. They planted vineyards, building a considerable reputation for Sicilian wines. Native bees were making honey that the Greeks used as offerings to their goddess Aphrodite. Fresh Fruit , dried figs and Honey

·        The Greeks sponsored the rearing of cattle to increase the manufacturing of dairy products.

·        They planted olive trees – Kalamata were the earliest domesticated olives and they produced some of the best olive oil preferring the Sicilian Olive oil to their own

·        They introduced horti: vegetable gardens fenced in with stone walls that were the predecessor of the present day kitchen gardens called orti. From here the local Sicilians employed by the wealthy aristocrat Greeks took the place of slaves in the kitchen and the ‘cook” was born – They made pickled vegetables, adding capers, olives, honey, spices and fried artichokes thus producing an archaic version of caponata.  

·        Writings from this period document sweets called dulcis in fundo, made of honey, nuts, milk, and flour, served with baskets of fresh fruit and sweet wine at the end of a meal.

·        The Greeks made a very sweet wine called Malvasia using dried and fresh grapes crushed together. They also made custard of ricotta; honey and eggs called tyropatinum, a sweet version of the modern Greek cheese pie known as tyropita. 

To be continued…

Love what you have read and want to experience Sicily? Click here for details of my 14 Day Sicilian Tour travelling in 2024

Understanding the Hand Gestures of Italians

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The Other Italian Language

Sicily is known for its unique culture and traditions, and one aspect of this culture is the use of hand gestures, or “gesture language,” in communication. The Italian language is not only renowned for its melodic words but also for the hand gestures that accompany them. About 250 hand gestures have been identified and are used by Italians on a daily basis.  Naturally, the question arises: where does this unique custom come from?

Theories suggest that the iconic hand gestures are a result of a long history of Italy being invaded by many nations that imposed their languages, cultures and mannerisms. From the Ancient Greek colonization along the Mediterranean coast to subsequent invasions by the Carolingians, Normans, Visigoths, Arabs and Germans, these hand gestures developed as a means of communication among people with no common language – and have stuck around ever since.

There is a vast variety of hand gestures, but here are the top 8 recommendations which may come in handy when you want to add emphasis to what you are communicating in Italian. Some of the most commonly used Sicilian hand gestures include:

“THE CORNUTO” (also known as the “malocchio”):It is used to ward off the “evil eye” or as an insult meaning “cuckold.”

ACTION – This gesture involves forming a fist with the thumb sticking out between the index and middle fingers. 

 

NUN SINNI PARRA –  It can not be done

Literally  it translates as ‘don’t even mention it’, something that absolutely can not be considered. When a Sicilian is not quite willing to do something, the issue should not be mentioned in front of him, or the reactions can be unpredictable. It is something that totally upsets the person who is listening.

ACTION – The Sicilian shows this mood by putting the high part of the  hand folded between the chin and the neck and then moving it forward.

 

TANTICCHIA – A BIT 

 Generally the gesture is accompanied by a sad expression, in order to emphasize the contrast between the lack and the desire of abundance.

ACTION – The thumb and middle finger touch each other to express a serious lack of something.

 

SI TI PIGGHIU! – If I catch you!

During your trip to Sicily you will often hear a mother screaming this sentence to his son suggesting dire consequences. Literally it translates as ‘If I catch you’, and it is a sort of reaction to something negative that has been committed by someone and has to be punished somehow.

ACTION – To represent the threat, Sicilians place the entire hand, inside the mouth,  between the teeth, after finishing the sentence.

 

ACCURA –   BEWARE / OCCHIO (“WATCH OUT”)

Literally translated as ‘beware’, in the sense of ‘keep your eyes open’, This is a warning gesture, meaning ‘STAI ATTENTO’, “beware” or “watch out”. It is a real invitation to pay special attention, as an apparently peaceful situation could turn into something bad or because something could turn out to be disadvantageous.

ACTION –  It is performed by lightly placing the index tip on the cheekbone under the eye and pulling slightly to open up the eye a little wider.

 

BONU – APPETIZING

 With this gesture Sicilians indicate that something is appetizing in terms of taste or sight.

ACTION – The index is at the center of the cheek and makes some swinging movements, pushing on the skin.

 

‘NZE/ NONZI – NO

And finally here is one of the most popular features in the world, the way in which the Sicilians raise their heads upwards, producing a sound that may be transcribed with ‘nze’ to say no to something.

 

NON MI INTERESSA (“I DON’T CARE”)

One of the most famous gestures, the so-called “chin flick” means “Non mi interessa!” – I don’t care.

ACTION – This is formed by flicking the back of one’s fingers under the chin.

 

L’OMBRELLO (“ABSOLUTELY NOT!”)

L’ombrello (“the umbrella”) is a common gesture  which mimics hanging an umbrella on a hook. This is a “colourful” (and rather rude) way to tell people to get lost if they ask for huge favours, like borrowing money. Considered uncouth.

 

COSÌ COSÌ (SO AND SO)

This gesture is used to communicate when something hasn’t quite hit the mark. If you are asked whether you like a meal, a movie or anything else, and you are quite unimpressed this is  a great non-verbal way to express it.

ACTION – It is performed by alternatively turning the hand palm up and palm down. 

 

MA VA VA (“GET LOST”)

 It’s commonly used, and once  the irony of the gesture is mastered,  feel free to deploy it at will! But be warned, it can turn nasty – particularly  when the swinging arm looks as if it’s about to turn into a slap.

ACTION – This usually involves an outstretched arm that is chopped up and down, the message is unequivocal: “Get lost.”

SI VABBE’! (“YEAH, RIGHT!”)

This mocking gesture is used to express mistrust in someone who is exaggerating or making up a story.

ACTION – It involves the movement of the forearm in circles accompanied by raised eyebrows and bottom jaw slightly pulled down.

MI STAI QUI (“I CAN’T STAND YOU”)

 It simply means: “I can’t stand you.”

ACTION – While this gesture involves a forearm held horizontally against the stomach, it’s neither a gesture expressing hunger nor an invitation to lunch.

CHE CAPOLAVORO! (“WHAT A MASTERPIECE!”)

Last but not least is the gesture which has become the symbol of Italian-level quality. This is the best way to show appreciation when words aren’t enough. Usually used in relation to food, it can be used in any context expressing appreciation for a true masterpiece, or as the Italians would say – UN VERO CAPOLAVORO!

ACTION -When someone puts their 5 fingertips together and brings them to their mouth for a symbolic kiss you know you have outdone yourself.  

Check out the videos below for more on Italian Hand gestures and their meanings.

Love what you have read and want to experience Sicily? Click here for details of my 14 Day Sicilian Tour travelling in 2024

The Gastronomic Traditions of Puglia

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The Gastronomic Tradition of Puglia

The Apulian cuisine is a simple cuisine linked above all to the work of the land, which has been able to elaborate typical dishes with many flavors and aromas. There are four main ingredients in this gastronomy: oil, wheat, vegetables and fish. From the numerous olive groves we obtain that oil which represents about a third of the total Italian production. Durum wheat is also grown in Puglia, which is the origin of innumerable types of pasta and the tasty Apulian bread. Very widespread and of high quality are the fruit and vegetable productions, the basis of very original dishes. In fact, Apulian cuisine boasts a rich variety of vegetables and products grown in the lands overlooking the sea or in those in the interior of the region. Finally, overlooking the waters of the Adriatic Sea on one side and the Ionian Sea on the other one, the region can enjoy freshly caught fish and seafood that is always available.

Rich in flavors and aromas, Apulian cuisine is renowned throughout the world for its special authenticity. It is a cuisine made of love and passion, of tradition and wisdom handed down from mother to daughter. Flavors and colors blend on the table, but a contribution to the flavor and its success is provided by the raw material: from the Polignano carrot to the Torre Guaceto or Lucera tomato, from the Galatina chicory to the white one from Otranto, up to the renowned red onion of Acquaviva, there are several vegetables and fruits characteristic of the cultivations in the region.

Simple dishes coming mostly from the poor and peasant tradition. Each season is characterized by its aromas and its typical recipes. Starting with the beloved orecchiette with turnip tops, or orecchiette with horsemeat sauce. Walking through the narrow streets of some cities such as Polignano a Mare, Ostuni, Lecce or Gallipoli, it is possible to meet housewives at work dedicated to the preparation of cavatelli, strascinati, troccoli and orecchiette. In Puglia, handmade pasta is seasoned above all with vegetables: pasta and broccoli florets, pasta and cabbage, macaroni and aubergines, pasta and broad bean purée, spaghetti and chicory. In addition to the delicious first courses, Puglia is renowned throughout Italy for its special products such as bread from Altamura, or the tasty focaccia from Bari, vegetables in batter and many other delicacies with an unforgettable flavour.

Cheeses also play an important role: they have strong flavors such as cacioricotta, canestrato, ricotta, or some typical regional dairy products such as mozzarella, stracciatella or burrata.
And the meat? As in all of southern Italy, beef is scarce, even if the Sunday dish of brasciole with sauce excels; on the other hand, game, poultry, pork, wild rabbit and above all sheep meat are widely used, where the region is in third place in national production, after Sardinia and Lazio.

 

Let’s not forget that fish is very abundant on the entire Apulian, Adriatic and Ionian coast. From Bari octopus, to anchovies that are eaten raw; from seafood to oysters cultivated according to a custom that dates back many centuries; from the mussels of Taranto, which are often cooked “arracanate” (that is, covered with breadcrumbs and parsley, with garlic, oil, oregano and tomato), to the rock mullets of Polignano.

 

Let’s see in particular some of these dishes of the Apulian culinary tradition:

Orecchiette are the typical Apulian dish and symbol of traditional pasta. They are a true icon of Apulian cuisine and are now renowned throughout the world. Made with fresh handmade pasta with flour, water and salt, their small ear shape goes perfectly with any type of sauce. The most famous are orecchiette with turnip greens and anchovies, orecchiette with meat sauce and orecchiette with tomato, ricotta and basil. Orecchiette are typical of Bari, but their historical origins are uncertain: some claim they were introduced during the Middle Ages, others trace them back to the Jewish community residing in the area during the Norman-Swabian domination. The fact is that even today this pasta is among the most appreciated Apulian first courses both by the local population and by visitors and can be found cooked with different seasonings. Of course, the most classic is orecchiette accompanied by turnip tops, oil, salt and anchovy fillets.

Broad beans and chicory is another dish of traditional Apulian cuisine, certainly the most representative dish of Apulian peasant culture. It is    smoothly blended broad beans combined with olive oil and seasoning and chicory, served with croutons. Perfect combination of legumes and wild vegetables, simple but nutritious ingredients, with a really tasty result.
 
Bombette, another Apulian dish, is a meat-based specialty born and widespread throughout the Itria Valley.
Made from thin slices of pork neck which enclose a filling of abundant caciocavallo cheese, bacon and spices. Typically cooked on a skewer / spit in a wood oven, they are eaten in one bite. A unique culinary experience, which can also become cultural if you eat them during the village festivals.

Pancotto is a simple and poor winter dish that arises from the need to use stale bread in a peasant civilization that could not and did not want to waste bread that was no longer fresh. A dish seasoned with a mixture of wild vegetables, called “ammischk”. A dish that is  typically Apulian with small variations from town to town.

Octopus “alla pignata” is also among the specialties of Apulian food.  In Salento, octopus alla pignata is an original dish that has its roots in popular tradition. It is prepared with the addition of potatoes, tomato, onion and celery to enhance the flavor of the octopus. The cooking of the octopus in the pignata, a terracotta container with very thick walls, which makes it ideal for slow cooking, is not accidental.
 

Among the most loved typical Apulian foods there is certainly the Tiella, a sort of Apulian paella that takes its name from the pot in which it is traditionally cooked. It is precisely in the tiella that rice, potatoes and mussels are placed to be mixed with onion, tomatoes, garlic, parsley and breadcrumbs and finally baked. It was once enjoyed on holidays while today it is one of the most consumed recipes both hot in the cooler seasons and in summer as a cold and complete dish.

Stuffed aubergines are a dish that the Apulians love madly. They are incredibly tasty, especially when filled with minced meat or pasta and bread.

Brasciole are horsemeat rolls cooked in the sauce, which must be tasted. Widespread especially between the provinces of Bari and Brindisi, brasciole are a preparation considered among the poor but incredibly succulent dishes, from whose slow cooking a thick and delicious sauce is also obtained, perfect for seasoning pasta.

 

For street food lovers, the Panzerotto can be found in the stalls and rotisseries of every alley in Puglia. It is the classic mezzaluna made with pizza dough and generally filled with mozzarella and tomato. It’s fried and crunchy on the outside and soft and gooey on the inside. This delicious food dates back to the seventeenth century and was also born thanks to the diffusion of tomatoes imported from America.

The Rustico, typically found in the city of Lecce is a round-shaped savory, flakey pastry filled with béchamel sauce, a little bit of tomato sauce, and mozzarella, although the latter does not always make an appearance.

After delicious first courses and very tasty second courses, it is impossible not to mention some of the best traditional Apulian sweets: Cartellate (or “carteddate” in the local dialect) are puff pastry pancakes sprinkled with vincotto, honey, spices and almonds, which are typical of days of celebration and enrich the Apulian tables especially at Christmas. Their particular shape is said to recall the halo of the Child Jesus or the crown of thorns of the Jesus on the cross. 

The Apulian sweets then reserve the same great surprises with dishes of extraordinary goodness including Casatiello, Zeppole, Rosata of almonds, Boconotti, Pasticciotto Leccese, taralli with vincotto and many other delicacies.

Love what you have read and want to experience Gastronomic Puglia?  Click here for details of my Gastronomic Discover Puglia Tour travelling in 2024

What to do with a Bunch of Kale…

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Kale has hearty leaves that withstand all types of cooking: boiling, braising, steaming, microwaving, and stir-frying. Kale can also be served raw but the texture may be difficult to chew. If you can grow Kale you will be saving $$ on your multivitamin bill.  Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet. Here are my favourite ways to enjoy Kale.

5 Recipes to Make Kale Taste Amazing

Boiled Kale: This is one of the simplest and most versatile ways of enjoying Kale, first rule when cooking Kale – Don’t throw away the stalks! Chop up the stalks and add them to a saucepan of boiling water with a good pinch of salt. After about 4-5 minutes, add in the rest of the Kale, chopped up. Ensure its submerged in the water and allow to boil for a further 4 minutes. Drain the cooked Kale of its water – feel free to keep this water for stocks and soups. Squeeze most of the water from the Kale, add the Kale to a bowl and dress it with what ever flavour or dressing you like. Enjoy it cold, or reheat it as a side. You can also freeze the cooked Kale in a container or plastic bag for ;later use in soups, stir fry or in any of the recipes below.

Sautéed Kale: This is one of the simplest, quickest methods to enjoy kale. Add 2-3 tablespoons of olive oil to a saucepan on medium-high heat. Add 2 cloves of minced garlic and cook for 1-2 minutes until softened. Add ½ cup water or broth and 500 – 750g kale (washed, stems and leaves coarsely chopped). Cover the pan and allow to cook for 5 minutes until kale is softened and at desired texture. Season with herbs and spices as desired.

Kale & Basil Pesto

basil pesto
Kale & Basil Pesto: This recipe uses a vibrant green combination of fresh aromatic basil and tender Kale leaves to create this flavorsome Italian classic. Place into a food processor: 2 cups kale leaves (stems removed), 1 cup of picked basil leaves, ¼ cup extra virgin olive oil, and 2 cloves garlic or ¼ teaspoon garlic powder; pulse until smooth. Add ¼ cup toasted pinenuts/ almonds/walnuts or cashews, and pulse until blended. Add ½ cup Parmesan cheese and pulse again until blended. Serve pesto mixed into pasta or whole grains, as a sauce for chicken or fish, as a pizza sauce, or spread on crackers.

Kale Salad: If using in a salad, there are two methods to soften the leaves so they are easier to chew: 1) Place leaves in a bowl and drizzle with olive oil; massage the leaves for 1-2 minutes, or 2) Blanch leaves by placing in a pot of boiling water for 1 minute. Drain the leaves and place into a bowl filled with ice water to quickly stop the cooking. Place leaves in a colander and gently press out excess water. Use paper towels to blot dry as needed. Blanching can also help to remove some of the bitter flavor from kale. Use the blanched Kale leaves as a substitue for spinach or lettuce, Kale loves flavour so don’t hold back on your salad additions.

Kale Chips: Preheat oven to 170 degrees c. Line a baking sheet with baking paper. Using your hands, pull leaves from their stems and rip the leaves into small pieces; or you may use kitchen scissors  to cut leaves from stem and into small pieces. Wash and dry the kale leaves using paper towels to dry most of its moisture if needed.  Place the kale into a large bowl and drizzle with oil. Sprinkle herbs or spices as desired (try curry, cumin, garlic powder, onion powder, smoked paprika, nutritional yeast, or chili powder). Massage oil and spices evenly into kale pieces. Spread in single layer on baking tray and bake until the leaves shrink and the edges turn slightly brown, about 15 minutes.

The Benefits of Kale

Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body in fact a single cup of raw kale actually contains more vitamin C than an orange.  It is best eaten steamed as steamed or cooked Kale contains substances that bind bile acids and lower cholesterol levels in the body.   A single cup of kale contains 7 times the RDA for vitamin K – an important nutrient that is involved in blood clotting.  Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.  Many important minerals are found in kale, some of which are generally lacking in the modern diet. These include calcium, potassium and magnesium.

Why Should you be growing Kale? 

If you can grow Kale you will be saving $$ on your multivitamin bill. Not to mention giving yourself a boost of healthy greens for next to nothing in cost.   Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.  Many powerful antioxidants are found in kale, which have numerous beneficial effects on health. 


More Kale Ideas..

Add kale leaves to soups, stews, and casseroles at the start of cooking.

Add a few handfuls of chopped kale into your burger mixture before cooking.

Use large hardy kale leaves as a wrap to replace bread or tortillas.

Add a handful of kale leaves to smoothies.

Use blanched Kale leaves instead of vine or cabbage leaves to wrap up seasoned rice and mince for dolmades or instead of stuffed cabbage leaves.

Use a mixture of Kale and Cavallo Nero in a spinach pie instead of baby, English spinach or silverbeet…

Grab my recipe for Wild Green Cheese Pie here