Exploring the Flavors of France and Spain

As the third and fourth largest countries in Europe, France and Spain boast widely diverse regional cuisines. Both countries, however, use many of the same ingredients in a variety of classic dishes. In French and Spanish kitchens you’ll find tomatoes, artichokes, and potatoes; canned fish like tuna and anchovies; staples like lemon, cheese, and fresh bread; and seasonings like paprika, vinegar, and fresh herbs. Olive oil, a key ingredient throughout the Mediterranean, is used liberally in both countries in cooking and for drizzling over finished dishes.  

Differences become apparent when individual regions are explored. For example, in the southern cities of both countries, seafood is abundant. You’ll find shrimp, clams, and fried fish tapas in Seville, tuna niçoise salads in Nice, and bouillabaisse, an extravagant seafood stew, in the Provençal port city of Marseille. In Lyon, in central France, coq au vin (chicken braised in the local wine), and Lyonnaise potatoes (made with onions, butter, and parsley), and the famed local sausages are examples of the region’s home-style cuisine. 

In Spain, the central city of Valencia is home to paella, one of the country’s most famous dishes, thanks to its access to both coastal seafood and locally grown ingredients like rice. Heading north to Catalonia and the city of Barcelona, which lies a little more than 100 miles from the French border, the culinary traditions of the two countries meet. Because of the proximity of French techniques, ingredients, and culture, the bustling tapas bars of Barcelona reflect a strong Gallic influence. For example, escalivada, a mix of grilled vegetables like eggplant and peppers, is reminiscent of ratatouille, and the popular patatas bravas, or potatoes fried in olive oil, are typically accompanied with aioli, which is commonly found on tables in Provence. 

May is International Mediterranean Diet Month, and, our menu celebrates classic flavors from both countries. Sausage and White Bean Cassoulet is a typical dish of the south of France where it varies slightly from city to city. Our Easy Cod Bouillabaisse with garlic bread is a simplified version of the quintessential Provençal stew, and our Shrimp Paella is an ode to Spain’s most iconic dish. 

Illustration by @boccaccinimeadows

Sun Signs—May 2018

Get ready to rumble. The merry month of May is punctuated by one of the most significant planetary events of the year. Uranus, a major player in world change, shifts signs, something that happens every seven years or so. On May 15th the planet of revolution leaves the sign of the Ram for greener pastures of the Bull, where it is expected to jostle financial markets. In the background, the planets of faith and inspiration (Jupiter and Neptune) make a positive connection, following an ongoing theme this year, opening the gates to greater compassion, creativity, and higher calling. 

By Lisa Lisa and the Star Jam

TAURUS (April 20-May 20) Consciousness-changing planet Uranus moves into your sign mid-month. While you may need to brace yourself for some radical alterations, try to resist making any rash decisions careerwise. Parsing out change in small doses helps ease a seismic shift. Don’t unload on your boss; instead confide in your significant other, who will be all ears. The real gold bullion lies in connecting to a higher love. Look for and lift up relationships that benefit beyond your own field of dreams. Keep “we” in your vocabulary, and you’ll be both rich in spirit and in your bank account.

GEMINI (May 21-June 20) The revolution brewing under the lid of your consciousness is ready to bubble up to the surface of your belief system. Caution: Beware of converting to some esoteric religion, and certainly avoid gurus driving Rolls Royces. As you of all people know, there are many roads to Mecca, and you will do well to approach all forms of spirituality in Gemini style by studying it all. If you must follow the light, you’re more likely to find it by gravitating towards work that reflects greater compassion or a creative expression that emanates light, rather than being blinded by it. 

CANCER (June 21-July 22) A disruption in your social network is driven by a conflict brewing in your domain of shared resources. But curb the impulse to split your assets including the furniture, and avoid disagreements with your associates. Breaking up just to make up comes from a deeper restlessness, a desire to change your long-term goals and recast your entourage. Your mysterious allure spikes later this month, attracting a more spiritual kind of love, one that has the potential to sustain you through the downtimes and dark corners in your relationship.

LEO (July 23-Aug 22) A sudden change in your career may be the best thing that ever happened to you, even if you don’t think so in the beginning. While a shake-up may feel disconcerting, you’re one of the best signs to fake it ‘til you make it. This potential coup in your professional sector supports a breakthrough around finding your role in the world; go ahead, buck the system so you can be free to reign over your corner of an important social justice issue. Rage against the machine but hold off on picking fights with those close to you, you’ll want your posse for backup. Later in the month, get out and connect. By the end, you’ll want to return to your cocoon. 

VIRGO (Aug 23-Sept 22) You may pride yourself on a tidy belief system, but that cart is about to overturn. Drop your literal translations and fell the walls of your mental box this month. Take care to read the labels and exercise caution especially when driving or operating heavy machinery. Trust that warm glow emanating from your intimate relationships; rose-colored glasses in less discriminating hands, it’s the real deal and supports you well. Utilize your keen powers of discernment and build your enlightened vision. Not only can it potentially inspire your writing, it can lift all forms of your communications to a truly inspired level.   

LIBRA (Sept 23-Oct 22) Some of those radical ideas you’ve cooked up about investing and shared wealth may just become the new gold standard in the not too distant future. Many of you Librans will want to infuse your investments with higher intentions and expand your goals to include more inclusive aims/clauses, your endeavors become more than just a game of chance. 

SCORPIO (Oct 23-Nov 21) Ever the keepers of the deep mystery, Scorpios may be heeding a call toward the mystic. As the two inspired, faith-abiding planets (Jupiter and Neptune) glide into harmonious alignment this month (a theme throughout the year), your creations are imbued with magic and spiritual power. Meanwhile, a global shift in your relationship sphere could be a catalyst for an actual move. 

SAGITTARIUS (Nov 22-Dec 21) You’re thinking about innovative changes to revolutionize operations in your work and health sector. Have you been learning to use the latest tech gadget? Have you changed your diet to 100 percent plant-based or maybe paleo? Keep up the radical shifts, as they are bound to breathe new life into your body, mind, and spirit. Pay attention to brilliant ideas bubbling up from your unconscious. Even your dreams can bring important messages right now that can help deepen your creative flow. Don’t go it alone, enlist your partner, it’ll be more fun with someone along for the ride.

CAPRICORN (Dec 22-Jan 19) All that revamping of your personal brand is about to pay off. And while we know that you know that get-rich-quick schemes won’t cut it, a flash of brilliance is about to deliver a positive charge to your house of creativity. This boost to your creative output could generate a viable new income stream. Meanwhile, a dazzling someone may appear out of the blue. This sudden sparkle is not likely to be a flash in the pan, so maintain an open mind, they truly could be a soulmate. Solitary goats accustomed to going it alone are inspired to put together a dream team. Ready, set, go! 

AQUARIUS (Jan 20-Feb 18) Whether you’re downsizing to embrace the tiny house movement or checking out cohousing opportunities, the how and where you live is up for remodeling. A deep look at—and subsequent letting go of—outworn patterns clears space for a radical shift in your environment. Later in the month, move your body, indulge your senses, and have some fun; this creates momentum and softens hard landings as you overturn your mode of living.  

PISCES (Feb 19-Mar 20) What inspires you? You may be ready to find out. Traveling via volunteer tourism could be that very thing that calls you. Maybe you could help rebuild the infrastructure in Puerto Rico or help dig a well in Vietnam? Some spot on the planet surely could use your compassion. Meanwhile, a breakthrough in your house of communications leads to networking with brilliant folks closer to home. Perhaps a neighbor you’ve never met holds the key to where your skills will be of best service. 

ARIES (Mar 21-April 19) Rams have been working hard for a living. A new mindset around money is about to revolutionize how you earn your keep. If you can turn up your willingness to cooperate and practice some patience (as well as tamp down your tendency to willfulness and not wanting to rely on anyone but yourself), your drive to pull together a new posse could soon pay off. Steer clear of flare-ups around all things financial. Asking for a raise is one thing, demanding one is counterproductive. Sweetness is the key.

If you know your rising sign, read that, too; it’s often relevant. 

*Lisa Awrey and Lisa Carroll

illustration by @boccaccinimeadows

 

Vegan Chocolate Horchata Recipe

Calle Mina (aka Chocolate Street), in the city of Oaxaca is lined with shops where cocoa beans are blended with cinnamon and almonds to make a paste that’s used for the region’s famous chocolate caliente. We borrowed that irresistible combination of ingredients to make our vegan horchata. It’s creamy and refreshing, spicy and sweet, and easy to make at home, though you do need to soak the rice and almonds overnight so that they’re soft enough to blend. Ceylon cinnamon, also known as true cinnamon, has warm floral notes with a little bit of citrus. Its delicate, complex flavor really shines here. 

Chocolate Horchata

Serves 8

Shopping List
One 3-inch cinnamon stick, preferably Ceylon
½ cup long-grain white rice
⅓ cup pure maple syrup, plus more to taste
¼ cup roasted almonds
¼ teaspoon pure vanilla extract
¼ teaspoon kosher salt
4 cups sweetened almond milk
2 tablespoons cocoa powder
Ice, optional
Ground cinnamon, for sprinkling
Rum, optional

Tools 
Fine-mesh strainer, medium heatproof bowl, medium sauce pot, blender

1 Prep the ingredients

  • Coarsely chop or snap apart the cinnamon stick.

In a medium heatproof bowl, combine the cinnamon stick, rice, maple syrup, almonds, vanilla, and salt. 

2 Make the horchata
In a medium sauce pot, combine the almond milk and 1 cup water and bring to a boil. Immediately remove from the heat. Pour the hot almond milk over the rice mixture and let stand until cooled, 15 to 20 minutes. 
Cover and refrigerate overnight.

2 Finish the horchata
The next day, pour the almond milk mixture into a blender. Add the cocoa powder and blend until smooth. If desired, sweeten to taste with more maple syrup or another sweetener of your choosing.

3 Serve
If desired, fill individual glasses halfway with ice. Strain the horchata mixture into each glass and sprinkle with the ground cinnamon. If using, stir in 1 tablespoon (½ ounce) rum. Serve.

Nutrition per serving: Calories: 130, Protein: 3g (6% DV), Fiber: 2g (8% DV), Total Fat: 4g (6% DV), Monounsaturated Fat: 1.5g, Polyunsaturated Fat: 0.5g, Saturated Fat: 0g (0% DV), Cholesterol: 0mg (0% DV), Sodium: 135mg (6% DV), Carbohydrates: 23g (8% DV), Total Sugars: 11g, Added Sugars (maple syrup, almon milk): 7g (14% DV). Not a significant source of trans fat.

Bonus recipe—ingredients not included in box. 

Eating in the Eastern Mediterranean

May is International Mediterranean Diet Month, and Sun Basket is celebrating the flavors that make up one of the world’s healthiest diets. 

The image of Turkish and Lebanese food in America is often limited to hummus, flatbread, and kebabs. But there’s more to the larders of these two countries of the eastern Mediterranean than chickpeas, lavash, and skewered meat.

Rooted in Levant flavors (a historical term for Eastern Mediterranean region), both Lebanese and Turkish cuisine focus on whole grains; fresh fruits and vegetables; lots of lemon, garlic, and herbs; olive oil; seafood; and poultry. Red meat, which is traditionally reserved for special occasions, typically takes the form of lamb on the coast, and goat in the mountainous areas.

Turkish cooking was also influenced by Ottoman cuisines (a mash-up of the Central Asian, Middle Eastern, and Balkan tables), while Lebanese food also boasts a French connection. Beirut, the capital of Lebanon, was nicknamed “the Paris of the Middle East” at the end of World War II, thanks to its culture of art, fashion, and, of course, food, following over two decades of French rule. Meals in both countries often involve a spread of dishes, typically beginning with meze, a variety of dips and fresh or pickled vegetables, followed by grilled seafood, salads, and flatbread, and ending with desserts.

Our menu this week celebrates the classic flavors in the region. Fattoush Salad with Soft-Cooked Eggs and Za’atar-Spiced Chickpeas is a riff on a classic Levantine dish, we swap in quinoa for bulgur in the parsley-packed tabbouleh with our Lebanese-Style Chicken Breasts, and our Eggplant and Chickpea Ratatouille with Homemade Flatbreads is an ode to the importance of eggplant in Turkish cuisine.

Illustration by @boccaccinimeadows

Our Most Exceptional Mediterranean Recipes Delivered

Salmon with green romesco and apple-poppy seed salad

A bright apple-radish salad, speckled with poppy seeds, balances out the richness of the green romesco in this simple seafood dish.

I will order this EVERY time you put it on the menu. One of the best dishes I have ever cooked. I learned how watermelon radish tastes (yum), and that apple and chili pepper are an amazing combo. -Robin M.

 

Shrimp tacos diablo with pickled cabbage and lime

These Baja-inspired gluten-free shrimp tacos require only one pan and take about half an hour to throw together.

I literally almost cried when I took a bite. It was the best meal we’ve had in a long time. -Jeffrey B.

 

Greek shrimp with tomatoes, feta, and orzo

Cheese and seafood don’t always play well together, but this iconic Greek dish is an exception—feta loves shrimp, and vice versa.

This was so, SO good!! My absolute favorite so far. I literally wanted to lick the pan when it was gone! – Sandra C.

 

Salmon with roasted potatoes and green beans

This fast and easy gluten-free dinner is inspired by the French classic salade niçoise, with omega-3-rich, pan-seared wild salmon fillets standing in for tuna.

Just cooked this and it was excellent! Easy, quick, and SO tasty! Learned some things along the way too (cooking-wise) that I’ve been doing wrong for years. Looking forward to the next recipe. – Dora W.

 

Chipotle chilaquiles with black beans and fried eggs

Our chipotle chilaquiles are sure to please both the gluten-free and vegetarians at your dinner party, even if it’s just a party of one.

Exceptional!!! Rave reviews from the whole picky family – gf, vegetarian, vegan (without egg and cheese) alike! Love this one! – Keegan R.

 

All of the recipes in our Mediterranean Meal Plan are based on the Mediterranean Diet, named the  #1 Diet for Healthy Eating according to the U.S. News & Health Report.

How a Mediterranean Diet Meal Kit Can Support the Healthiest Version of You

When U.S News and World Reports issued their list of best diets early in 2018, we weren’t surprised to see that the Mediterranean diet came out on top. While it’s hard to see the downside of a diet based on fresh produce, seafood, whole grains, and plenty of olive oil, we think the real success of the Mediterranean way of eating lies in how it recognizes the deep connection between food and pleasure, by encouraging us all to slow down, share meals with people we care about, and enjoy our food. 

Unlike traditional weight loss plans, the Mediterranean diet doesn’t ask you to count calories or stay away from carbs. In fact, it seems weird to even call it a diet. The Mediterranean diet is not something you do for a few weeks when you’re hoping to drop ten pounds. Instead, it sets you up for a lifetime of great eating by pointing you to some of the healthiest foods on the planet and encouraging you to enjoy what you eat. 

It’s low in saturated fat and high in fiber, and while fat may account for up to 40 percent of daily calories, much of it comes from olive oil, which is unsaturated. The rest of the diet consists of small amounts of cheese, yogurt, fish, poultry, and eggs. Red meat is consumed only on occasion, red wine is allowed in small amounts—typically with meals—and regular physical activity is a part of daily life.

The real news is how well the Mediterranean Diet supports your overall health.

Research shows that that the Mediterranean diet can: 

  • Help prevent heart disease and strokes.
  • Slow the negative effects of aging.
  • Help with weight management. 
  • Improve rheumatoid arthritis.
  • Reduce the risk of developing Alzheimer’s disease.
  • Reduce the risk of diabetes and various types of cancer.

To enjoy the benefits of the Mediterranean diet:

Sun Basket’s Mediterranean Meal plan delivers Mediterranean Diet-friendly recipes right to your door, giving you more time to enjoy the healthiest food with friends and family, and even take an after-dinner stroll.

11 Essential Ingredients of the World’s Healthiest Diet

Touted as one of the healthiest in the world, the Mediterranean diet is rich in heart-healthy fats, like olive oil and seafood, and in plant-based, nutrient dense fresh ingredients. You can enjoy the diet’s many benefits—longer life, reduced risk of heart disease, and improved memory—by opting for Sun Basket’s Mediterranean meal plan and stocking your pantry with these staple ingredients to incorporate into your meals. 

Beans and Other Legumes 

Chickpeas, lentils, and white beans are one our test kitchen team’s favorite way to add lots of protein and fiber to meals. The Mediterranean diet limits red meat to just a few servings a month and instead relies on many plant-based ingredients, like beans for protein.  

Fresh Herbs and Spices 

The simplicity of many Mediterranean dishes makes them an ideal canvas for flavorful herbs like parsley, mint, and oregano, many of which grow wild throughout the region. Spices, like citrusy sumac, and blends, like za’atar and ras el hanout, deliver bold taste.  

Fresh Vegetables 

Artichokes, eggplants, peppers, zucchini, and lemons—the list goes on. A plant-based approach to eating is part of what makes this lifestyle one of the healthiest. Tomatoes, in particular, are ubiquitously consumed, and when eaten with healthy fats, like olive oil, the body’s ability to absorb the antioxidants in tomatoes increases up to 15 times. 

Natural Sweeteners 

The Mediterranean diet may be the healthiest, but that doesn’t mean it’s not any fun. While processed white sugar doesn’t get much play, natural sweeteners like honey and dried fruits like dates, apricots, and figs are often used to satisfy a sweet tooth. 

Nuts 

Almonds, pistachios, pine nuts, walnuts, and hazelnuts are the most commonly used nuts in Mediterranean cooking. Blended into sauces, tossed with vegetables, and sprinkled over pasta, nuts add crunch and a blast of protein, fiber, and healthy fats. 

Olive Oil 

In the Mediterranean diet, olive oil is a key ingredient providing one of the main sources of healthy fats. The oil’s disease-fighting superpowers can help reduce the risk of heart disease, protect against certain types of cancer, and even reduce the effects of aging.  

Seafood 

Fatty fish like salmon, tuna, anchovies, and sardines are the building blocks of the Mediterranean diet. Regularly eating fish, rather than red meat, provides the body with monounsaturated fats, or Omega-3s. These can have anti-inflammatory benefits, which may help stave off heart disease and many other conditions.

Sauces 

Yogurt, tahini, and chile pastes like harissa are just a handful of the many sauce-like ingredients used as a base for marinades and dressings and for dips like hummus and tzatziki served on mezze platters.  

Vinegars 

From red wine and balsamic to sherry and champagne, the acidity of vinegar helps balance the richness of olive oil. 

Whole grains 

Nutrient-dense whole grains like bulgur, farro, and barley are an important part of the Mediterranean diet. Packed with fiber, B vitamins, and iron, whole grains leave you feeling full longer than refined grains do. 

Wine 

A little wine with dinner is the way of the Mediterranean diet, with typically no more than 5 ounces for women, and 10 ounces daily for men. Research shows that regular and moderate wine consumption, coupled with the health benefits of the Mediterranean diet, is a prescription for a long life.

Artichoke-Olive Tapenade Recipe

Canned artichokes are your BFF when it comes to making this easy tapenade. No trimming or peeling, just drain, chop, and give them a quick pulse in a food processor with olives and a handful of other seasonings. Use the recipe as a blueprint, and make it your own—anchovies, capers, and fresh lemon juice or vinegar would all be delicious additions. Toss the tapenade on just-cooked pasta, mix it with canned tuna for a killer sandwich, or spoon some onto fresh romaine leaves and crumble feta cheese on top. It also makes a great sauce for grilled fish, chicken, or pork.  

Artichoke-Olive Tapenade 

Makes 2 cups
Serves 8 

Shopping list
1 cup cooked quartered artichoke hearts, packed in water and drained
1 organic shallot
1 cup pitted Kalamata olives 
3 tablespoons extra virgin olive oil
1½ teaspoons tomato paste
½ teaspoon harissa powder 
¼ teaspoon ground black pepper
⅛ teaspoon kosher salt 

Tools
Food processor

1 Make the tapenade

  • Coarsely chop the artichoke hearts.
  • Peel and coarsely chop enough shallot to measure 1 tablespoon.

In a food processor, combine the artichoke hearts, shallot, olives, olive oil, tomato paste, harissa powder, black pepper, and salt and process to a coarse paste. 

2 Serve
Transfer the artichoke-olive tapenade to a serving bowl and serve with crackers (try our gluten-free seed crackers), fresh vegetables, crostini, pita wedges, endive boats, or other desired dippers on the side.

 

Nutrition per serving: Calories: 80, Protein: 1g (2% DV), Fiber: 0g (0% DV), Total Fat: 8g (12% DV), Monounsaturated Fat: 4g, Polyunsaturated Fat: 0.5g, Saturated Fat: 1.5g (8% DV), Cholesterol: 0mg (0% DV), Sodium: 420mg (18% DV), Carbohydrates: 3g (1% DV), Total Sugars: 0g, Added Sugars: 0g (0% DV). Not a significant source of trans fat.

Bonus recipe—ingredients not included in box.

Teen Cooks, Parents Wash Dishes

While Sun Basket recipes include tasks for little ones, like stripping herbs and crushing nuts, older kids like preparing our meals from start to finish. 

Take Amelia, a teenage Sun Basket customer who finds cooking to be a creative outlet and a way to learn more about food and healthy eating. She also made a deal with her parents: Amelia cooks, and they do the dishes. 

A Lettuce Lover’s Guide

There are hundreds of hybrids of lettuce from the crunchy, juicy iceberg in a classic wedge salad, to the soft leaves of butter lettuces.  

The lettuces we source for Sun Basket recipes fall into four categories: looseleaf, butterhead, crisphead, and romaine. 

Butter and Bibb lettuces are butterheads, the heads are round, smooth, and delicate, making them the ideal leaves for lettuce cups because they wrap around ingredients like ground turkey and burgers easily, but don’t crack under pressure. When you order a recipe with butter lettuce, you’ll receive an entire head of “living lettuce,” meaning that the roots are intact. Because the roots are still attached to their food source, they stay fresh longer.   

Iceberg, the best-known crisphead lettuce, has a stodgy reputation compared to sexier greens like radicchio and arugula, but we love its crunchy leaves and juicy texture, especially on a burger or a BLT. You may find it in your box as a replacement for butter lettuce because it makes a great lettuce cup.  

Crisp romaine has a thick center rib that makes it perfect for crunchy salads, particularly classic Caesars. We like to toss it on the grill—it’s sturdy enough to take the heat—for a smoky side dish. Note: All Sun Basket romaine is grown in California.  

Red and green leaf lettuce fall into the looseleaf camp. These are much more delicate than other salad greens and prone to wilting quickly. Save the dressing until just before serving.

Lettuces are susceptible to the drastic changes in weather. They prefer cool temperatures and are easily damaged if the mercury takes a dip or spikes suddenly. Weather conditions can make it difficult to source large quantities of organic varieties. For quality control, we prefer to ship whole heads of lettuce, even when a recipe calls for only a few leaves, as with sliders or lettuce cups, which means you may receive a different variety than what’s in the recipe photo.

At Sun Basket, our commitment to seasonal cooking means that sometimes we must adapt to the unpredictability of the marketplace. Sometimes you’ll find fresh produce in your box that’s different than what’s shown in the photograph of the recipe. In our Market Watch, we explore these potential substitutions and share some more information about the seasonal vegetables in your box each week.

Illustration by @boccaccinimeadows