Roman Cooking Buon Appetito

All recipes require an electric skillet.

Apicius: De re Coquinaria (On the Subject of Cooking) https://www.ancient-origins.net/history-famous-people/marcus-gavius-apicius-top-gourmand-roman-world-004712

Roman Cuisine Testimonials

AWESOME! I thoroughly enjoyed the Roman Smart Cuisine. I made it with chicken, green bell pepper, mushrooms, onions, cherry tomatoes, zucchini, and always spinach. For pasta I used red lentil pasta. I really liked the roasted pine nuts, they are more than just a garnish. Added flavor and a nice crunch. I thank you so much for allowing me to be a tester. GF.

We invite you to join the SMART™ Cuisine Group on Facebook. SMART Cuisine Group. Thank you.

Nutrition in the time of Covid-19 HARVARD, T.H. Chan School of Public Health: “We have known for a long time that nutrition is intricately linked to immunity and to the risk and severity of infections. Poorly nourished individuals are at a greater risk of various bacterial, viral, and other infections… Indeed, consuming good quality diets is always desirable, and this is particularly important during the COVID-19 pandemic. A healthy diet… fruits, vegetables, whole grains, legumes, and nuts, moderate consumption of fish, dairy foods, and poultry… Added fats should be primarily liquid oils such as olive, canola, or soybean oil.” https://www.hsph.harvard.edu/nutritionsource/2020/04/01/ask-the-expert-the-role-of-diet-and-nutritional- supplements-during-covid-19/ The SMART Cuisine™ Our SMART Cuisine™, based on the recommendations above, demonstrates the preparation of a healthy and tasty meal that requires minimal cooking skills and for very affordable cost per serving. For all our dishes, we use a 12" x 16" electric skillet, other sizes should work well. Recipes are not suitable for stove top cooking. A key step to develop a good flavor and mouth feel for vegetables is caramelization, this draws the natural sugars out and creates a slight crunch. Typically, caramelization requires long cooking time, timely stirring and turning, not for the faint of heart. Through experimentation, I figured out that if one adds a bit of cooking oil and uniformly sliced vegetables to a heated electric skillet, covers it (no stirring), caramelization occurs at the bottom while steaming the vegetable tops – Wallah, great taste and mouth feel. During the total 15 minutes of cooking time, the electric skillet is kept covered by its lid for 12 minutes, while you do nothing; no stirring or turning of the food. You actually spend 3 minutes of hands on cooking work. This way, very little steam is released from the skillet – what happens in the dish, stays in the dish. This keeps the flavors intact resulting in a richer tasting dish. In the conventional stove top cooking, all ingredients don't get cooked to the same degree, as the different parts of a cooking pan develop different degrees of heat, and uneven stirring of ingredients cooks them unevenly. Additionally, the SMART technique reduces the cooking time from the traditional 30 minutes to less than 15 minutes. The net saving of gas/electric energy is considerable – reduces carbon footprint by half. Finally, the color of the finished dish stays vibrant and visually attractive. Prep Time The 15 minutes is the actual cooking time, additional time is needed to get the ingredients ready – measuring the spices, preparing the vegetables and meat or seafood – cleaning, slicing, and measuring. The additional time spent of the “prep” is dependent on your skills, availability of kitchen help, and planning skills.

I had the pleasure of demonstrating the technique to Randy Peters, a master chef.

Gopal Kapur with Randy Peters

Roman Banquet Fresco https://www.ancient.eu/Marcus_Gavius_Apicius/

Note: The information provided in this document is meant for educational use only, and is not a substitute for professional medical diagnosis, advice, or treatment. Products do not provide medical advice, diagnosis, treatment, cure, or prevent any disease. Always seek the advice of a qualified physician or other qualified health professionals with any questions related to any medical condition and before embarking on any nutrition, supplement, diet, or other health related program.

Roman Cuisine Buon Appetito

One of the earliest cookbooks in recorded Western history, De re Coquinaria (On the Subject of Cooking), is based on the recipes by Marcus Gavius Apicius, a wealthy Roman merchant and connoisseur who lived during the reign of Tiberius Caesar Augustus (14 AD – 37 AD). The book, comprising of more than 400 recipes, was likely compiled during 4th/5th century AD. Apicius, a member of the Roman elite, famous for his love of food used multiple seasonings, often ten or more per dish, in many of the recipes. Exotic and then expensive spices from faraway India – cardamom, cumin seed, coriander seed, fennel, saffron – were featured in many dishes. Interestingly, measurements and cooking times were seldom specified. Assumption was that the cooks using the recipes were well trained and understood the cooking process – measurements, cooking times, and the specific cooking techniques. A recipe by Apicius might read as follows:

Flamingo: Scald the flamingo, wash, dress it, put it in a pot, add water, salt, dill, and a little vinegar, to be parboiled. Finish cooking with a bunch of leeks and coriander, add some reduced must (grape juice) to give it color. In the mortar crush pepper, cumin, coriander, laser root, mint, rue, moisten with vinegar, add dates, the fond of the braised bird, thicken, cover the bird with the sauce.

Apicius Green Sauce: Pepper, carraway, Indian spikenard, cumin, bay leaves, all kinds of green herbs, dates, honey, vinegar, wine, little broth, and oil.

As the recipe does not provide any ingredient measurements or cooking directions, below is the result of few experiments; try it, and feel free to adjust the ingredient quantities to match your taste.

¼ to ½ cup EVOO 1 teaspoon paprika or ½ teaspoon crushed red pepper 1 teaspoon carraway, crushed 1 teaspoon Indian spikenard, crushed 1 teaspoon cumin, crushed 2 bay leaves ¼ cup wine vinegar ½ cup wine ¼ cup broth – chicken or beef 1 tablespoon honey

1.5 cups herbs, chopped – basil, marjoram, mint, oregano, parsley, rosemary, sage, and thyme 4 dates, seeded, chopped

1. In a pan, bring the oil to medium level of heat over low flame (don’t want the oil too hot, will burn the spices). Turn off the heat. 2. Add paprika or pepper, carraway, spikenard, cumin, and bay leaves to the pan, stir to mix; let steep, uncovered for 5 minutes. 3. Add vinegar, wine, broth, and honey to the pan, stir well. 4. Add the remaining ingredients to the pan, stir well, let steep for 5 minutes. 5. Discard the bay leaf. 6. Pulverize the mixture to form a smooth sauce; if too thick, add 2 tablespoons of broth or water at a time, stir, bring to a desired consistency.

Note: Tell us what you think of this sauce, and any changes you’ve made. [email protected]

Within the Roman lexicon, Apicius had come to mean "gourmand" as a result of his fame and the love of grand massive feasts. Apicius’s life and food extravagances eventually drained his revenues, jeopardizing his ability to maintain the grand culinary lifestyle.

“Having spent a fortune of 100 million silver sestertii (c. $325,000,000) on his kitchen, luxuries and grandiose feasts, Apicius found that he had only 10 million sestertii (c. $32,500,000) left. Afraid of dying in

relative poverty, he poisoned himself.” https://earlychurchhistory.org/food/apicius-author-of-ancient-roman- cookbook/

In this set we are including recipes based on the basic ingredients used by Apicius, leaving out the more exotic – crane, flamingo, partridge, peacock, raisin wine, sparrow, and wood cock. Apicius developed great liking for the flamingo's tongue, he enjoyed what he described as its specially fine flavor. Notice, tomato is not included in any of the recipes as it was introduced to Italy (Tuscany) around 1548 AD; about 1,500 years after Apicius.

ELABORATE THERMOSPODIUM A heater for the service of hot foods and drinks in the dining room. Project Gutenberg's Cooking and Dining in Imperial Rome 6 © 2019-2020 FamilyGreenSurvival, Inc. Contact: [email protected]

Roman Cuisine

The Apicius manuscript (ca. 900 AD) of the monastery of Fulda in Germany Acquired in 1929 by the New York Academy of Medicine https://www.ancient-origins.net/history-famous-people/marcus-gavius-apicius-top-gourmand-roman-world-004712

"Apicius, the most gluttonous gorger of all spendthrifts, established the view that the flamingo's tongue has a specially fine flavor." Pliny, Natural History (X.133) 7 © 2019-2020 FamilyGreenSurvival, Inc. Contact: [email protected]

Spices in Roman Cooking At the rise of the Roman Empire, there was flourishing Indo-Roman trade. As Roman empire expanded and Roman gentry thrived financially, taste for Indo- Asian spices blossomed.

Exotic herbs and spices from India/Asia were used to create delectable dishes, exhibit culinary accomplishments, and as a mark of host’s wealth. Another important factor for the use of herbs and spices was their beneficial “medicinal” properties. The legendary The Art of Cooking by Apicius mentions the following Indian spices profusely. The (n) after the herb or spice name is the number of times the item is cited in The Art of Cooking.

Allspice (6) Clove (6)* Mace (9) Basil (13) Coriander Seed (113) Pepper (525) Bay (Laurel) Leaf (41) Cumin (161) Pepper Corn (4)*** Cardamom (10) Fennel/Anise (26) Saffron (15) Cayenne (3) Ginger (26) Sugar**** (32) Cinnamon (9) Indian spikenard (15)** Turmeric (3)

*Clove: It is the dried unopened flower bud, has a highly pungent spicy aroma and astringent taste. This is an occasional use spice because of its strong ‘spiciness.’ If you enjoy the aroma and taste of cloves, add about ¼ teaspoon to the spice mixture. You can buy cloves whole or in powder form. The whole cloves are pretty hard to grind; typically, you can separate the clove heads, discard the stems, and crush the heads. Or buy the smallest container of clove powder.

**Indian Spikenard (aka nard): A flowering plant in the honeysuckle family which grows in the Himalayas, India, at an altitude of about 9,800 to 16,400 ft. Spikenard is mentioned in the Bible, Mark 14:3-5; John 12:3-5, and Song of Songs 1:12-14 NKJV. While the king is at his table, my spikenard sends forth its fragrance. A bundle of myrrh is my beloved to me, that lies all night between my breasts. My beloved is to me a cluster of henna blooms in the vineyards of En Gedi. Spikenard flower is included in Pope Francis’s Coat of Arms (the symbol to the right of the star).

***Peppercorn: When in the 5th century Rome was besieged by Goths, part of the ransom demanded from the city was 3,000 pounds of peppercorns.

****Sugar: Occasionally a shipment of sugar, referred to as “Indian Salt or Sweet Salt,” would arrive in Rome from India; extremely expensive, always a luxury. In many of the recipes by Apicius, sugar is mentioned as, “Sometimes a little sugar is added.”

Point of Interest: If one were to look at the spices used in the classic Ayurvedic Cooking of India by the Vedic scholar Acharya Charak, 300 BC; many of the spices are the same: Bay Leaf, Cardamom, Black Pepper, Cinnamon, Coriander Seed, Cumin Seed, Fennel Seed, Garlic, Ginger, Paprika, Saffron, and Turmeric. See our SMART Cuisine Ayurvedic recipe set.

Roman Cuisine Gustare Enjoy, Taste, Relish Ingredients Beans Beans, without specific name variety are mentioned in The Art of Cookery. In our recipes we recommend 1/3 cup dry beans, which is 1 cup cooked, this serves 2. 1. Borlotti beans, cooked. No added sodium or low sodium. Drained and rinsed. 2. Cannellini beans, cooked. No added sodium or low sodium. Drained and rinsed. 3. Garbanzo beans, cooked. No added sodium or low sodium. Drained and rinsed. 4. Beans of your choice, cooked. No added sodium or low sodium. Drained and rinsed. If cooking at home, 1 cup dried beans equal about 2.5 cups cooked beans. Braising Sauce 1. Apicius Green Sauce, see page 5. 2. Broth, low sodium 3. Citrus juice – cuties, lemon, lime, orange, mandarin 4. Italian liquor of your choice (for all adult cooking) 5. Mead (for all adult cooking) 6. Must (reduced grape juice) 7. Red or white wine (for all adult cooking) 8. Water Cheese 1. Parmesan 2. Parmigiano Reggiano 3. Cheese of your choice Cooking Oil 1. Extra Virgin Olive Oil (EVOO). We recommend California EVOO. Cup or Weight Measuring ingredients by cup size can be quite a trick. For example:

• 1 cup broccoli = 2.5 oz • 1 cup carrots = 2 oz • 1 cup cauliflower = 2.25 oz to 2.75 oz • 1 cup celery = 4 oz • 1 cup spinach = well, it depends whether packed or not! • 1 cup swiss chard = 3 oz

Also, with many ingredients, the size of the cut can make a difference. For example, a cup of minced carrot may wight more than carrots cut into larger pieces, similarly with cauliflower. How does one easily measure two ounces of dry spaghetti or noodles without a scale? Weighing is the more accurate and convenient way to measure portion size. Good quality digital scales are available for less than $15 and last a long time. With a digital scale, you can zero out the weight of the container and also select ounces or grams. In our recipes we recommend: • 1/3 cup dry beans, which is 1 cup cooked, this serves 2. • 1/3 cup dry rice, which is 1 cup cooked, this serves 2. Herbs 1. Parsley 2. Rosemary 3. Sweet Basil 4. Other herbs of your choice

Herb Pot Fresh herbs can be quite expensive. Also, the left over typically wilts in the refrigerator, then discarded a few days later. We suggest that you grow your own herbs; once planted most will revive for the next growing season. Harvest herbs by snipping the top leaves as needed, wash and pat dry the leaves before use. The preferred method is to tear the leaves to release the essential oils; if using a knife, roll the leaves and then slice through. Fresh herbs should be added to the dish towards the end and not cooked for more than few seconds as prolonged cooking reduces the flavor. Dry herbs are typically added while the dish is being cooked. One teaspoon dry herb equals one tablespoon of fresh herb. The following herbs are easy to grow at home:

Parsley: A bright green herb, source of flavonoids and antioxidants, is used frequently as a garnish. We prefer the flat leaf (at times referred to as the Italian parsley), for its finer flavor and aroma. Use sparingly.

Rosemary: An aromatic herb is used in a variety of cuisines. It is highly fragrant, use it sparingly. It is a very hardy plant, can be grown easily by burying a 6 inch cutting in well-drained soil.

Sweet Basil: A fragrant dark green herb with a strong, pungent, sweet smell comes in an assortment of colors and aromas including lemon, cinnamon, and licorice. It enhances the aroma and flavor of the finished dish. Best to buy a small plant from a nursery in early spring and transfer to your herb pot of well-drained soil.

Drying Herbs

Harvest the herbs, leave the sprigs whole; don’t pull the leaves off the stem at this point. Heat the oven to 175F. While the oven is preheating, arrange herb sprigs in a single layer on a cookie sheet and set it in the oven; leave the door slightly open, this helps with the drying process.

Set the timer for 10 minutes, check the herbs; if not dry, continue and check in 5 minute increments (20 minutes should be sufficient). When leaves feel dry, remove the baking sheet from the oven, and let the herbs cool. To remove the dried herbs from the stems, run your fingers along the stem, the dried leaves will fall off into the cookie sheet. Store the dried herbs in an airtight jar in a cool dark space.

Immune System Support According to Melissa Majumdar, Academy of Nutrition and Dietetics, “There are no specific supplements that will help protect against coronavirus (or any other virus) and anyone claiming that is being investigated by the FTC and the FDA”. However, there are ways to keep your immune system functioning optimally – fill your plate with immune-boosting vitamins, minerals, and antioxidants.

Meat & Seafood Whenever possible, shop for grass-fed meats, free range poultry, and wild caught seafood. Look for organic – no antibiotics, hormones, GMOs, or preservatives. To make slicing of meat easy; freeze the meat for about 20 minutes. 1. Beef: Sirloin, tri-tip, ribeye, top loin (strip), or tenderloin, sliced into uniform bite size pieces. 2. Chicken: Skinless and boneless chicken breast, defatted, sliced into uniform bite size pieces.

3. Goat (Capretto): Boneless goat meat (preferably leg) pieces flattened with a tenderizing mallet to break up the muscle fibers resulting in tender meat. Slice into uniform thin bite size pieces. 4. Lamb: Boneless lamb meat (preferably leg), sliced into uniform thin bite size pieces. 5. Pork: Tenderloin, sliced into uniform bite size pieces. 6. Seafood: Seafood of your choice, sliced into uniform bite size pieces. Nuts When cooking for special occasions, cooks often garnish the finished dish with a small quantity of nuts to enhance the appearance, taste, and protein. 1. Raw or dry roasted pine nuts (unsalted), whole or well crushed. Pine nuts have a short life, get rancid quickly; buy in small quantity, store in the refrigerator, use promptly. 2. Raw or dry roasted (unsalted) pistachio, whole or well crushed. 3. Raw or dry roasted (unsalted) walnuts, chopped or well crushed. Pasta Though an integral part of modern Italian cuisine, there is no mention of pasta in Apicius’s cookbook De re Coquinaria. The first well documented description of the modern day pasta dates to the 13th century AD. However, in light of creating a balanced dish, you may include pasta in the Roman recipes; if you desire to be true to Roman times, you are welcome to omit the pasta. Rice 1. Brown Rice 2. Italian Rice of your choice, try Riso Violett (spectacular color, difficult to find) 3. Any other rice or grain of your choice Start cooking the selected ingredient before turning on the electric skillet, this way it can be cooking while the main dish is being prepared. Better yet, cook it ahead of time, let cool, and refrigerate. In our recipes we recommend 1 oz per serving. Salt • Sea Salt Spices 1. Bay Leaf 2. Black Pepper 3. Capers 4. Cayenne 5. Cinnamon (added to the goat and lamb dishes)

6. Cloves (added to the goat and lamb dishes) 7. Cumin Seeds 8. Coriander Seeds 9. Fennel Seeds 10. Marjoram 11. Nutmeg (added to the goat and lamb dishes) 12. Paprika 13. Parsley 14. Saffron* 15. Sweet Basil 16. Turmeric, Italy Curcuma (added to the goat and lamb dishes) When using turmeric, it’s advisable to add small quantity of black pepper. The active compound piperine in black pepper enhances the absorption of the active compound curcumin in turmeric by up to 2,000%. Beware of turmeric tablets, capsules, gummies, and drinks; consult a well-qualified nutrition professional. *Saffron: A fragrant and colorful spice derived from the flower of Crocus sativus (saffron crocus). The vivid crimson stigma, called threads, are hand harvested, then dried. Saffron is the costliest spice, prone to adulteration. Buy from a trusted source, don’t buy in powder form. Being very expensive, saffron is used for special social occasions – weddings, important birthdays, religious feasts, and serving special guests. When using, pick a small pinch of saffron with absolutely dry fingers, gently crush the delicate stems, and add to about 2 tablespoons of warm water in a small bowl, let steep for about 5 minutes. Drizzle the saffron threads and water over the ingredients in the cooking step 7. Spinach Each dish specifies 2 oz of fresh spinach; if unavailable, substitute with any type of thinly sliced cabbage, or omit. Vegetables In our recipes we recommend 8 oz or more vegetables per serving, feel free to adjust downwards based on availability. This won’t have any effect on the stated cooking times. This is a link describing vegetable seasonality: Seasonality. Fresh in-season vegetables of your choice, sliced into uniform bite size pieces; feel free to mix a variety of vegetables. When available, we recommend a mixture of five or more different vegetables. If fresh vegetables are not available, use thawed frozen vegetables. We strongly recommend that you try vegetables new to you:

Arugula: Vitamins K, C, and calcium. Asparagus: Folate, selenium, vitamin K, thiamin, and riboflavin. Bell Pepper: Vitamin C, K1, E, A, folate, and potassium. Broccoli & Broccolini: Vitamins B6, B12, and folate. Brussels Sprouts: Dietary fiber, folate, and Vitamin E. Cabbage: Vitamins C and K. Carrots: Beta carotene, fiber, vitamin K1, and potassium. Cauliflower: Fiber, vitamin C, and folate. Celery: Vitamin A, C, K, potassium, folate, and choline. Corn: Protein, fiber, thiamine, and vitamin C. Eggplant: Vitamin K, C, B6, manganese, potassium, niacin, copper, and magnesium. We recommend skinning the eggplant. Fennel Bulb: Vitamin C, potassium, phosphorus, calcium, and folate. Figs*: Vitamin A, B, K, B6. Garlic: Calcium, vitamin B, and thiamin. Grapes**: Vitamin C, K. Green Beans: Fiber, vitamin A, C, protein, and folate. Green Peas: Fiber, protein, vitamin A, and K. Kale: Vitamin K, fiber, potassium, folic acid, and vitamin C. Kohlrabi: B vitamins, phosphorous, potassium, and calcium. Leek: Vitamins A, B, C and K, iron, and manganese. Long Green Beans: Fiber, vitamin C, protein. Lotus Root: Fiber, vitamin B, C, riboflavin, potassium. Mushrooms: Vitamin B, copper, potassium, phosphorus, and iron. Mustard Greens: Vitamins A, C, and K. Okra: Fiber, Vitamin C and K. Onion: Fiber, vitamin B, C, folate, manganese, calcium, and potassium. Parsnip: Fiber, potassium, magnesium, manganese. Potato: Boiled or baked. Fiber, vitamin B, C, and potassium. Scallop Squash: Fiber, vitamin A, and C. Spinach: Vitamin A and K. Sugar Peas, Snow Peas: Fiber, protein, vitamin A, C, and K. Swiss Chard: Fiber, vitamins A, C and K, manganese, and magnesium Tomato: Vitamin A, C, and K. Zucchini: Vitamin C, B6, A, manganese, riboflavin, and potassium. Vegetables of your choice. * Figs: When figs are in season, usually May through August, occasionally I add four or five chopped figs to the vegetable mix for the recipe. Trim off the stem and a thin slice off the bottom, then give a rough chop to the figs. ** Occasionally, I add 8 to 10 red seedless grapes, sliced, to the vegetable mix for the recipe.

Finished Dish Each recipe results in a fully cooked meal, for the sake of reducing the number of serving dishes, serve directly from the skillet (turn the skillet temperature to low).

Wine crater is entirely of silver, a piece of supreme workmanship of Roman origin. Project Gutenberg's Cooking and Dining in Imperial Rome

Roman Recipes Roman Vegetables & Beef, Serves 2

Wash hands thoroughly. When preparing the ingredients, wash all vegetables, handle beef the last (place it in a bowl), and wash hands thoroughly.

Have Ready

¼ cup EVOO 4 tablespoons braising sauce, ½ cup fresh Italian parsley, minced divided 4 garlic cloves, minced 6 oz beef sliced into uniform bite size 1 teaspoons cumin seeds, crushed pieces 1 teaspoon coriander seeds, ground ½ cup cooked beans or pasta or rice 1 teaspoon dried marjoram 2 oz (about 2 cups) fresh spinach or 1 teaspoon paprika 2 oz (about 2 cups) thin sliced ½ teaspoon cayenne cabbage ½ teaspoon salt 1 tablespoon unsalted pine nuts, ¼ teaspoon fennel seeds, crushed pistachio, or walnuts, chopped 16 oz or more, vegetables sliced into Minced parsley or rosemary for uniform bite size pieces garnish 2 bay leaves Grated cheese for garnish Black pepper for garnish

1. In a small bowl, combine first ten ingredients, stir well. 2. Heat the electric skillet to 350F. 3. To the skillet, drizzle half of spice-oil mixture, add vegetables and bay leaves. Cover the skillet and let cook for 5 minutes, do not lift the lid. Do not stir. 4. Lift the lid, away from yourself, set it aside. Using a spatula or a large spoon stir and turn the vegetables, push them away towards the end of the skillet, drizzle half of the braising sauce over vegetables. 5. Add beef to the skillet, spread pieces evenly in a single layer. Drizzle remaining half of spice-oil mixture. Cover the skillet and let cook for 5 minutes, do not lift the lid. Do not stir. 6. Lift the lid, away from yourself, set it aside. Combine the vegetables with beef, stir and turn. Drizzle the remaining braising sauce. 7. Add cooked beans or pasta or rice, and spinach or cabbage leaves to the skillet. Cover the skillet and let cook for 2 minutes, do not lift the lid. Do not stir. 8. Lift the lid, away from yourself, set it aside. Stir and turn the mixture, garnish with nuts, minced herb, grated cheese, and black pepper. 9. Optional, spread 1 teaspoon drained and rinsed capers.

Roman Vegetables & Chicken, Serves 2 Wash hands thoroughly. When preparing the ingredients, wash all vegetables, handle chicken the last (place it in a bowl), and wash hands thoroughly.

Have Ready

¼ cup EVOO 2 tablespoons braising sauce ½ cup fresh Italian parsley, minced 6 oz chicken sliced into uniform bite 4 garlic cloves, minced size pieces 1 teaspoons cumin seeds, crushed ½ cup cooked beans or pasta or rice 1 teaspoon coriander seeds, ground 2 oz (about 2 cups) fresh spinach or 1 teaspoon dried marjoram 2 oz (about 2 cups) thin sliced 1 teaspoon paprika cabbage ½ teaspoon cayenne 1 tablespoon unsalted pine nuts, ½ teaspoon salt pistachio, or walnuts, well crushed ¼ teaspoon fennel seeds, crushed Minced parsley or rosemary for 16 oz or more, vegetables sliced into garnish uniform bite size pieces Grated cheese for garnish 2 bay leaves Black pepper for garnish

1. In a small bowl, combine first ten ingredients, stir well. 2. Heat the electric skillet to 350F. 3. To the skillet, drizzle half of spice-oil mixture, add vegetables and bay leaves. Cover the skillet and let cook for 5 minutes, do not lift the lid. Do not stir. 4. Lift the lid, away from yourself, set it aside. Using a spatula or a large spoon stir and turn the vegetables, push them away towards the end of the skillet, drizzle the braising sauce over vegetables. 5. Add chicken to the skillet, spread pieces evenly in a single layer. Drizzle remaining half of spice-oil mixture. Cover the skillet and let cook for 5 minutes, do not lift the lid. Do not stir. 6. Lift the lid, away from yourself, set it aside. Combine the vegetables with chicken, stir and turn. If the mixture is too dry, add 2 tablespoons of the braising sauce. 7. Add cooked beans or pasta or rice, and spinach or cabbage leaves to the skillet. Cover the skillet and let cook for 2 minutes, do not lift the lid. Do not stir. 8. Lift the lid, away from yourself, set it aside. Stir and turn the mixture, garnish with nuts, minced herb, grated cheese, and black pepper. 9. Optional, spread 1 teaspoon drained and rinsed capers.

Roman Vegetables & Goat, Serves 2 Wash hands thoroughly. When preparing the ingredients, wash all vegetables, handle chicken the last (place it in a bowl), and wash hands thoroughly.

Have Ready

¼ cup EVOO 4 clove heads, crushed (discard or ½ cup fresh Italian parsley, minced save stems) 4 garlic cloves, minced 2 tablespoons braising sauce 1 teaspoons cumin seeds, crushed 6 oz goat sliced into uniform bite size 1 teaspoon coriander seeds, ground pieces 1 teaspoon dried marjoram ½ cup cooked beans or pasta or rice 1 teaspoon paprika 2 oz (about 2 cups) fresh spinach or ½ teaspoon cayenne 2 oz (about 2 cups) thin sliced ½ teaspoon salt cabbage ½ teaspoon turmeric powder 1 tablespoon unsalted pine nuts, ½ ts nutmeg, freshly grated pistachio, or walnuts, chopped ¼ teaspoon fennel seeds, crushed Minced parsley or rosemary for 16 oz or more, vegetables sliced into garnish uniform bite size pieces Grated cheese for garnish 1 cinnamon stick Black pepper for garnish 2 bay leaves

1. In a small bowl, combine first 12 ingredients, stir well. 2. Heat the electric skillet to 350F. 3. To the skillet, drizzle half of spice-oil mixture, add vegetables, cinnamon stick, and bay leaves. Cover the skillet and let cook for 5 minutes, do not lift the lid. Do not stir. 4. Lift the lid, away from yourself, set it aside. Using a spatula or a large spoon stir and turn the vegetables, push them away towards the end of the skillet, drizzle the braising sauce over vegetables. 5. Add goat to the skillet, spread pieces evenly in a single layer. Drizzle remaining half of spice-oil mixture. Cover the skillet and let cook for 5 minutes, do not lift the lid. Do not stir. 6. Lift the lid, away from yourself, set it aside. Combine the vegetables with goat, stir and turn. If the mixture is too dry, add 2 tablespoons of the braising sauce. 7. Add cooked beans or pasta or rice, and spinach or cabbage leaves to the skillet. Cover the skillet and let cook for 2 minutes, do not lift the lid. Do not stir. 8. Lift the lid, away from yourself, set it aside. Stir and turn the mixture, garnish with nuts, minced herb, grated cheese, and black pepper. 9. Optional, spread 1 teaspoon drained and rinsed capers.

Roman Vegetables & Lamb, Serves 2 Wash hands thoroughly. When preparing the ingredients, wash all vegetables, handle chicken the last (place it in a bowl), and wash hands thoroughly.

Have Ready

¼ cup EVOO 4 clove heads, crushed (discard or ½ cup fresh Italian parsley, minced save stems) 4 garlic cloves, minced 2 tablespoons braising sauce 1 teaspoons cumin seeds, crushed 6 oz lamb sliced into uniform bite 1 teaspoon coriander seeds, ground size pieces 1 teaspoon dried marjoram ½ cup cooked beans or pasta or rice 1 teaspoon paprika 2 oz (about 2 cups) fresh spinach or ½ teaspoon cayenne 2 oz (about 2 cups) thin sliced ½ teaspoon salt cabbage ½ teaspoon turmeric powder 1 tablespoon unsalted pine nuts, ½ ts nutmeg, freshly grated pistachio, or walnuts, chopped ¼ teaspoon fennel seeds, crushed Minced parsley or rosemary for 16 oz or more, vegetables sliced into garnish uniform bite size pieces Grated cheese for garnish 1 cinnamon stick Black pepper for garnish 2 bay leaves

1. In a small bowl, combine first 12 ingredients, stir well. 2. Heat the electric skillet to 350F. 3. To the skillet, drizzle half of spice-oil mixture, add vegetables, cinnamon stick, and bay leaves. Cover the skillet and let cook for 5 minutes, do not lift the lid. Do not stir. 4. Lift the lid, away from yourself, set it aside. Using a spatula or a large spoon stir and turn the vegetables, push them away towards the end of the skillet, drizzle the braising sauce over vegetables. 5. Add lamb to the skillet, spread pieces evenly in a single layer. Drizzle remaining half of spice-oil mixture. Cover the skillet and let cook for 5 minutes, do not lift the lid. Do not stir. 6. Lift the lid, away from yourself, set it aside. Combine the vegetables with lamb, stir and turn. If the mixture is too dry, add 2 tablespoons of the braising sauce. 7. Add cooked beans or pasta or rice, and spinach or cabbage leaves to the skillet. Cover the skillet and let cook for 2 minutes, do not lift the lid. Do not stir. 8. Lift the lid, away from yourself, set it aside. Stir and turn the mixture, garnish with nuts, minced herb, grated cheese, and black pepper. 9. Optional, spread 1 teaspoon drained and rinsed capers.

Roman Vegetables & Pork, Serves 2 Wash hands thoroughly. When preparing the ingredients, wash all vegetables, handle chicken the last (place it in a bowl), and wash hands thoroughly.

Have Ready

¼ cup EVOO 2 tablespoons braising sauce ½ cup fresh Italian parsley, minced 6 oz pork sliced into uniform bite size 4 garlic cloves, minced pieces 1 teaspoons cumin seeds, crushed ½ cup cooked beans or pasta or rice 1 teaspoon coriander seeds, ground 2 oz (about 2 cups) fresh spinach or 1 teaspoon dried marjoram 2 oz (about 2 cups) thin sliced 1 teaspoon paprika cabbage ½ teaspoon cayenne 1 tablespoon unsalted pine nuts, ½ teaspoon salt pistachio, or walnuts, chopped ¼ teaspoon fennel seeds, crushed Minced parsley or rosemary for 16 oz or more, vegetables sliced into garnish uniform bite size pieces Grated cheese for garnish 2 bay leaves Black pepper for garnish

1. In a small bowl, combine first ten ingredients, stir well. 2. Heat the electric skillet to 350F. 3. To the skillet, drizzle half of spice-oil mixture, add vegetables and bay leaves. Cover the skillet and let cook for 5 minutes, do not lift the lid. Do not stir. 4. Lift the lid, away from yourself, set it aside. Using a spatula or a large spoon stir and turn the vegetables, push them away towards the end of the skillet, drizzle the braising sauce over vegetables. 5. Add pork to the skillet, spread pieces evenly in a single layer. Drizzle remaining half of spice-oil mixture. Cover the skillet and let cook for 5 minutes, do not lift the lid. Do not stir. 6. Lift the lid, away from yourself, set it aside. Combine the vegetables with pork, stir and turn. If the mixture is too dry, add 2 tablespoons of the braising sauce. 7. Add cooked beans or pasta or rice, and spinach or cabbage leaves to the skillet. Cover the skillet and let cook for 2 minutes, do not lift the lid. Do not stir. 8. Lift the lid, away from yourself, set it aside. Stir and turn the mixture, garnish with nuts, minced herb, grated cheese, and black pepper. 9. Optional, spread 1 teaspoon drained and rinsed capers.

Roman Vegetables & Seafood, Serves 2 Wash hands thoroughly. When preparing the ingredients, wash all vegetables, handle chicken the last (place it in a bowl), and wash hands thoroughly.

Have Ready

¼ cup EVOO 2 tablespoons braising sauce ½ cup fresh Italian parsley, minced 8 oz seafood sliced into uniform bite 4 garlic cloves, minced size pieces 1 teaspoons cumin seeds, crushed ½ cup cooked beans or pasta or rice 1 teaspoon coriander seeds, ground 2 oz (about 2 cups) fresh spinach or 1 teaspoon dried marjoram 2 oz (about 2 cups) thin sliced 1 teaspoon paprika cabbage ½ teaspoon cayenne 1 tablespoon unsalted pine nuts, ½ teaspoon salt pistachio, or walnuts, chopped ¼ teaspoon fennel seeds, crushed Minced parsley or rosemary for 16 oz or more, vegetables sliced into garnish uniform bite size pieces Grated cheese for garnish 2 bay leaves Black pepper for garnish

1. In a small bowl, combine first ten ingredients, stir well. 2. Heat the electric skillet to 350F. 3. To the skillet, drizzle half of spice-oil mixture, add vegetables and bay leaves. Cover the skillet and let cook for 5 minutes, do not lift the lid. Do not stir. 4. Lift the lid, away from yourself, set it aside. Using a spatula or a large spoon stir and turn the vegetables, push them away towards the end of the skillet, drizzle the braising sauce over vegetables. 5. Add seafood to the skillet, spread pieces evenly in a single layer. Drizzle remaining half of spice-oil mixture. Cover the skillet and let cook for 5 minutes, do not lift the lid. Do not stir. 6. Lift the lid, away from yourself, set it aside. Combine the vegetables with seafood, stir and turn. If the mixture is too dry, add 2 tablespoons of the braising sauce. 7. Add cooked beans or pasta or rice, and spinach or cabbage leaves to the skillet. Cover the skillet and let cook for 2 minutes, do not lift the lid. Do not stir. 8. Lift the lid, away from yourself, set it aside. Stir and turn the mixture, garnish with nuts, minced herb, grated cheese, and black pepper. 9. Optional, spread 1 teaspoon drained and rinsed capers.

Roman Vegetables, Serves 2 Wash hands thoroughly. When preparing the ingredients.

Have Ready

¼ cup EVOO 2 bay leaves ½ cup fresh Italian parsley, minced 2 tablespoons braising sauce 4 garlic cloves, minced ½ cup cooked beans or pasta or rice 1 teaspoons cumin seeds, crushed 2 oz (about 2 cups) fresh spinach or 1 teaspoon coriander seeds, ground 2 oz (about 2 cups) thin sliced 1 teaspoon dried marjoram cabbage 1 teaspoon paprika 1 tablespoon unsalted pine nuts, ½ teaspoon cayenne pistachio, or walnuts, chopped ½ teaspoon salt Minced parsley or rosemary for ¼ teaspoon fennel seeds, crushed garnish 16 oz or more, vegetables sliced into Grated cheese for garnish uniform bite size pieces Black pepper for garnish

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THERMOSPODIUM OF PLAIN DESIGN Water and food heater for everyday purposes. Charcoal fuel. Project Gutenberg's Cooking and Dining in Imperial Rome