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GOODNESS
Bay Leaf: That green headband around Ceasar's head was bay, and it has a long and glorious culinary history in Mediterranean countries.
Bay can be bitter when fresh, so let it dry for a few days if you pluck it green from the tree. After drying, it keeps nicely in an airtight jar. It gives up its flavor slowly, which is why you add it to the beginning of slow-cooked soups and stews. It has a slightly musty aroma with shades of nutmeg that can overpower a dish, so only use half a leaf for each serving. Don't forget to pull them out before serving!
Garlic: Garlic is in the same family as onions and leeks, and purportedly provided ancient Roman soldiers the courage to battle the barbarians. Whether or not it gives you courage, it is known to lower blood pressure, which is great for your heart and helps prevent stroke. In addition, it has a long history as a digestive aid, so don't be shy with this wonderful herb, no matter what it does to your breath!
Oregano: This tasty herb finds itself in much Mediterranean cooking, and is just loaded with nutrients. It is good for the digestion, and has many powerful anti-oxidants (even more than blueberries) and anti-carcinogens. It also has antibacterial and antiparasitic properties. As if that weren't enough, is also an antifungal, even taking on the notorious candida yeast. You want to use fresh oregano, as the dried herb loses the volatile oils that are responsible for its many benefits.
Parsley: This refreshing herb is good for your breath and is apparently refreshing to the rest of your body. Like all green herbs, it is loaded with chlorophyll, which is just good for people. It helps you build tissue and fight inflammation. It has even been shown to help manage blood sugars and helps to keep your weight in check. More studies are needed, but it may even help to fight cancer. All that, and a breath freshener too? Who could ask for more?
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Recipe

Cioppino

serves
prep time: 10
cook time: 70

ingredients

  • 4 large garlic cloves, minced
  • 2 medium onions, finely chopped
  • 1 Turkish bay leaf or 1/2 California bay leaf
  • 1 teaspoon dried oregano, crumbled
  • 1 teaspoon dried hot red pepper flakes
  • 1 1/2 teaspoons salt
  • 1/2 teaspoon black pepper
  • 1/4 cup olive oil
  • 1 green bell pepper, cut into 0.25 inch dice
  • 2 tablespoons tomato paste
  • 1 1/2 cups dry red wine
  • 1 (28-1 quart) can whole plum tomatoes, drained, reserving juice, and chopped
  • 1 cup bottled clam juice
  • 1 (1 pound) king crab leg, thawed if frozen
  • 18 small (2-inch) hard-shelled clams (1 1/2 pounds) such as littlenecks, scrubbed
  • 1 pound skinless red snapper or halibut fillets, cut into 1.5 inch pieces
  • 1 pound large shrimp (18), shelled (tails and bottom segment of shells left intact) and deveined
  • 3/4 pound sea scallops, tough muscle removed from side of each if necessary
  • 1/4 cup finely chopped fresh flat leaf parsley
  • 3 tablespoons finely chopped fresh basil
  • Garnish: shredded fresh basil leaves
  • Accompaniment: focaccia or sourdough bread

directions

Cook garlic, onions, bay leaf, oregano, and red pepper flakes with salt and pepper in oil in an 8-quart heavy pot over moderate heat, stirring, until onions are softened, about 5 minutes. Stir in bell pepper and tomato paste and cook, stirring, 1 minute. Add wine and boil until reduced by about half, 6 minutes. Add tomatoes with their juice, clam juice, and broth and simmer, covered, 30 minutes. Season with salt and pepper.

While stew is simmering, hack crab leg through shell into 2-3 inch pieces with a large heavy knife. Add crab pieces and clams to stew and simmer, covered, until clams just open, 8 minutes, checking every minute after 5 minutes and transferring opened clams to a bowl with tongs or a slotted spoon. (Discard any unopened clams after 10 minutes.) Lightly season fish fillets, shrimp, and scallops with salt and add to stew, then simmer, covered, until just cooked through, about 5 minutes. Discard bay leaf, then return clams to pot and gently stir in parsley and basil.

Serve cioppino immediately in large soup bowls.