Contributed by Antonia Traiana Severa

 

Recipes

Lists of Ingredients

  

Introduction

To ancient Romans, dining was a social, ceremonious and religious occasion.  Food permeated all aspects of Roman life and cemented a communal bond, not only between men but also between men and the divine.  The farmers in early Rome sought the gods’ assistance to ensure successful harvests and as a result, many of the foods cultivated held a sacred significance as expiations to the gods of the Religio Romana.  Roman cuisine evolved from this rustic tradition of gratitude and reverence into a creative art; an expression steeped in passionate observance of the deities and the auspicious lands of Italy. 

Early Italy had been blessed with a favorable climate and fertile soil; natural conditions that yielded the Romans abundant crops throughout the year.  These natural conditions produced an assortment of fruits, nuts, vegetables, legumes, grains and beans that made their way into humble dwellings and estates alike.  The variety of ingredients served the Roman cook well in preparing delicious and wholesome fare.  Cooks sometimes utilized innovative techniques that both masked and enhanced the natural flavors of foods and, depending on the occasion, dishes could be both simple and complex.  Some frequently used ingredients and techniques are recognizable to us today while others, less notable, deserve to be revisited.  

The essence of Roman cooking lies in the customary addition of some basic ingredients.  In antiquity these ingredients supplied more than culinary enjoyment; many offered practical solutions to domestic and spiritual needs.  Wheat remained the foremost crop and was baked into bread or boiled to a form of porridge.  It was also used in making sacrificial cakes (see Recipes for Offerings.)  Olives and the olive oil it produced was a key ingredient in Roman cooking and in the home.  Its rich flavor gave Roman food its distinctive flavor and was also used for a multitude of non-culinary functions such as body oils and fuel for sacred lamps.  Extensive cultivation of grapes provided the wine that Romans enjoyed at most meals.  It was diluted with water or mixed with honey for a beverage and often reduced for cooking.  Wine was also the liquid most often consumed in ritualistic libations (see Ritual Moments page). Vinegar, with its many properties was employed for anything from preservation of foods to healing.  Meat was a valuable and costly product for most Romans therefore it was used sparingly.  During the early Republic, meat was served only following an animal sacrifice.  Milk from farm animals was cultured to make cheeses and other dairy products and, mixed with honey, offered to the gods.  Fish remained scarce for most Romans due to its high cost and limited supply; however it played a prominent role in at least one religious festival (see God Volcanus page.)   

My intent in developing these recipes was not to recreate a lost cuisine or reinterpret already existing texts, but rather to incorporate ancient divine concepts into modern fare.  The ingredients incorporated into the recipes are, to the best of my research, what would have been available during the early to mid Roman Empire (see List of Ingredients below Recipes).  Some ingredients associated with modern Italian cooking such as corn, tomatoes, potatoes, peppers, chilis, citrus fruits (with the exception of citron), chocolate,  vanilla, and coffee were unknown to Romans and are, therefore, absent in these recipes.  Other additions such as rice and butter, though available, were considered too foreign or difficult to obtain – and included here sparingly.  I intentionally did not include garum, a type of fish sauce, in my recipes since it is difficult to duplicate and not a personal preference.  An acceptable substitute would be an anchovy paste if a similar flavor is desired.  Refined foods were not yet introduced to the Romans and chemicals were not available, therefore only the freshest and most natural ingredients are recommended here--preferably organic, and unrefined.   I encourage you to try and use organic; produce, olives, wines, honey, dairy products (raw if you can get it), free range eggs and meats, cold-pressed oils, apple cider vinegar and unrefined sea salt.  The Romans used herbs and spices liberally when they were available which further enhanced culinary creations and transformed even the most basic dish into a wonderful bouquet of flavors.  I recommend using organic, non-irradiated dried herbs and spices, although in many instances, fresh is preferred.

  

Many of the food items listed here can be obtained at health food stores, specialty stores, some supermarkets, farmers markets, and by mail order.  You can certainly substitute in the recipes where there is no availability or when cost is a consideration, however, please keep in mind that these recipes were tested and substitutions may alter the end result.  Also you will not be receiving the full benefit of the wholesome ingredients.  Although the dishes can be prepared in a more traditional manner, for convenience I have added the use of modern kitchen equipment, i.e. food processor, blender, coffee or nut grinder. A wonderful kitchen tool is a mortar and pestle.  These were used in antiquity and are still practical today.

 

I hope you enjoy these recipes in the spirit in which they were created.  The desire to reconnect with the past and the absence of familiar ingredients inspired me to delve into a new culinary adventure.  I have combined my own flavors to some existing recipes and also ventured into the unknown as the Romans had--always with a lingering anticipation that that some of these dishes might have been enjoyed in antiquity.

 

Dining was and is a shared experience that all of us can draw comfort from and enjoy.  To be with family and friends feasting on naturally rich and beautiful foods--while giving reverence--is the way dining was meant to be.  It was a tradition in ancient Rome that was never relaxed or abandoned.  Perhaps these recipes will encourage you to experiment and push your own culinary boundaries.  The Romans left us with many remnants of their great culture, one of which was their inherent wisdom about food.  In applying these same principles of natural eating, you can achieve not only better physical and mental well being, but a greater understanding of the divine essence within you.  Cena gaudeas!

 

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Recipes

 

Dressings:

 

*Mustard Dressing

 

This is a mild sauce with a delicate bite. 

 

¼ cup whole milk

1 Tbsp ground mustard

1 tsp cumin

½ cup honey

3 Tbsp apple cider vinegar

1 cup extra virgin olive oil

1 tsp sea salt

¼ tsp ground black pepper

 

Directions: Add all of the ingredients to a blender and process until smooth.  This dressing will thicken when refrigerated into a paste.  If a thinner dressing is desired, let stand at room temperature for at least 15 minutes before using and/or dilute with a small amount of water.  Store refrigerated.  Makes approximately 14 oz

 

 

*Tri-Berry Sauce

 

This is an easy sauce that can be used on just about every dessert.  Fresh or frozen berries can be used. 

 

1 cup chopped fresh strawberries or thawed frozen strawberries

1 cup fresh raspberries or thawed frozen raspberries

1 cup fresh blueberries or thawed frozen blueberries

1 tsp mint, finely ground

½ cup honey

 

Directions: Add all of the ingredients to a blender and process until smooth.  Keeps refrigerated for up to one week.  Makes 2 cups. 

 

 

*Strawberry Vinaigrette

 

The sweetness of strawberries shines in this invigorating dressing.   

 

1½ cup fresh strawberries

1 tsp fresh mint, chopped

1 tsp onion bits

1/8 tsp ground mustard

2 Tbsp honey

2 Tbsp apple cider vinegar

¼ tsp sea salt

1/8 tsp ground black pepper

 

Directions:  Puree strawberries in blender or food processor then strain through a cheesecloth or fine sieve to remove seeds.  In a 1 quart saucepan bring vinegar and honey to a boil.  Reduce heat and stir in the pureed strawberries and remaining ingredients.  Serve immediately or store refrigerated.  Makes approximately 10 oz.

 

 

*Herbed Olive Oil

 

This is a great condiment to keep on hand for almost anything.  It’s a quick solution for spicing up a meal.   Dried herbs are used here for simplification and to control the amounts, but chopped fresh herbs are well worth the effort.

 

1 tsp minced onion

½ tsp dill, finely ground

½ tsp oregano, finely ground

½ tsp thyme, finely ground

½ tsp rosemary, finely ground

½ tsp basil, finely ground

1 tsp apple cider vinegar

½ cup extra virgin olive oil

½ tsp sea salt

¼ tsp cracked black pepper

 

Directions: Pour olive oil into condiment dish.  Stir in seasonings until thoroughly combined and serve.  If storing, refrigerate in a glass jar.  Before using, let stand at room temperature until oil becomes liquid.  Makes 4 oz

 

 

*Pistachio Spread

 

This is wonderful as bread spread and makes for a great rub as well. 

 

2 egg yolks

3 Tbsp pistachios, finely ground

1 tsp parsley, finely ground

1 tsp dill, finely ground

½ tsp honey

1 tsp apple cider vinegar

  1 cup extra virgin olive oil

½ tsp sea salt

¼ tsp ground black pepper

 

Directions: Add egg yolks, vinegar, spices, and 2 Tbsp of the olive oil to a food processor.  Process until it starts to thicken then trickle in remaining oil through the shute.  Continue blending until desired thickness is achieved, then transfer to a glass jar.  Store refrigerated.  Makes 1½ cups

 

 

*Basic Yogurt

 

This is actually an easy way to make delicious and fresh yogurt using raw milk. 

 

5 cups raw whole milk

2 tsp fresh apple cider vinegar

2 one-quart wide mouth Mason jars  

 

Directions:  Warm milk in saucepan until lukewarm to the touch.  Stir in apple cider vinegar.  Pour 2 ½ cups of warmed milk into each Mason jar.  Cover each jar with a coffee filter or fabric.  Secure with a rubber band or the screw-on metal band.  Place mason jars in an oven and cover with a towel.  Using a flat tool (such as a large knife), close the oven door and insert the tool to keep the oven door slightly ajar.  This will keep the light turned on in the oven.  The light will warm up the oven to a very low temperature and will allow your yogurt to set.  Keep the oven light on this way for about 4-6 hours, then remove the flat tool and allow yogurt to continue setting in the dark oven for another 28-32 hours.  The yogurt should remain undisturbed during this time.  You may want to check the yogurt after about 24 hours to monitor the progress.  You will see it beginning to set and separate.  When ready, most of the whey (liquid) should be at the bottom of the jar.  The top part will be yogurt.  Carefully pour the contents of the jars into a cheese cloth or fabric which has been placed over a strainer.  Drain strainer over a bowl.  This process will remove the liquid (whey).  Do not throw away the whey.  It is very high in protein and can be used for smoothies and in cooking.   Cover yogurt with fabric or cheese cloth and place in refrigerator overnight to continue draining.  This should remove almost all of the whey.  Drain until desired consistency is achieved.  The longer you drain the yogurt, the thicker it will be.  When the yogurt is ready, gently squeeze the contents to remove any residual liquid.  Transfer yogurt to a container.   Keeps refrigerated up to two weeks.   Makes about 2½ - 3 cups

 

 

Breakfast

 

*Cooked Porridge

 

This dish is a great way to start off your day.  It’s very hearty and really stays with you for those long and demanding mornings. 

 

4 cups water

1 cup whole grain hot cereal

½ cup almonds, finely chopped

1 cup whole milk

4 Tbsp natural fruit sweetened berry preserves

4 Tbsp honey

½ tsp sea salt

 

Directions:  In a 1 quart saucepan bring water and sea salt to a boil.  Slowly stir in the cereal.  Cover and cook for about 20 minutes, stirring occasionally to prevent sticking.  Remove from heat and stir in the almonds.  Spoon the hot cereal into 4 bowls.  Dab one tablespoon of fruit preserve into middle of each bowl, drizzle with honey and add ¼ cup milk.  Serves 4

 

 

*Raspberry Oat Cakes

 

This is a real treat for breakfast, brunch or any meal.  It even makes for a great dessert.  You can make the batter the night before if you want, and fold in the cottage cheese and raspberries just before cooking.

 

3 cups rolled oats

1 cup fresh raspberries

½ cup cottage cheese

1 egg, beaten

2 ¾ cups water

4 Tbsp honey

1 Tbsp extra virgin olive oil

½ tsp sea salt

1 tsp honey for frying pan

honey for garnish

fresh raspberries for garnish

 

Directions:  Place the rolled oats, water, beaten egg, honey and salt in a blender.  Blend until smooth.  Place in refrigerator to thicken for about 15 minutes. When batter is thickened, transfer to mixing bowl and fold in cottage cheese and 1 cup fresh raspberries.  In a large frying pan, heat the oil and teaspoon of honey until very hot.  Spoon the batter into the frying pan with a ladle making round 4 inch cakes.  Cook uncovered for 10 minutes or until golden brown on each side.  Turn over only once.  Garnish with remaining fresh raspberries and drizzle with honey before serving.  Makes 10-12 cakes

 

 

*Poached Eggs

 

I prepare these in a very simple manner as I prefer the rustic look of uneven eggs.  Poached eggs are not by any means just for breakfast; but served with hot Honey Mustard Dressing, it brightens up any morning.   

 

8 eggs

6 cups of water

1 tsp apple cider vinegar

1 tsp sea salt

½ cup Honey Mustard Dressing (see recipe above)

½ tsp sea salt for seasoning 

½ tsp cracked black pepper for seasoning

 

Directions: In a large sauce pan bring the water and salt to a boil.  Lower heat to medium or until water stops boiling and crack the eggs gently into the water to avoid breaking the yolk.  Cook uncovered for approximately 5 minutes on a timer until each egg is somewhat firm on the outside yet the yolk should still be soft.  While the eggs are cooking, heat the Honey Mustard Dressing in a sauce pan stirring frequently until hot.  Remove from stove and keep covered.  When eggs are cooked, carefully remove them one at a time from the water so as not to break the yolk.  Place onto a serving plates.  Pour the hot Honey Mustard Dressing over all the eggs evenly and season with salt and pepper.  Serves 4

 

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Soups

 

*Clam Soup with Herb Dumplings

 

This is a very hearty soup; more like a meal.  The wonderful herbs and spices in the dumplings seep into the broth during cooking to make it especially fragrant.  Fresh herbs can be substituted for a more fragrant broth.

 

Clam broth:

 

1 pound fresh clams

8 cups water

2 scallions, sliced

1 Tbsp red wine

2 garlic cloves, minced

1 Tbsp apple cider vinegar

1 Tbsp extra virgin olive oil

½ tsp sea salt

¼ tsp white pepper

 

Dumplings:

 

1 cup chickpea meal

½ cup whole wheat pastry flour

¼ cup sour cream

1 egg, beaten

1 tsp rue, finely ground

1 tsp parsley, finely ground

1 tsp dill, finely ground

1 tsp mint, finely ground

1 tsp bay leaves, finely ground

½ tsp sea salt

¼ tsp ground black pepper

 

Directions:  For dumplings sift together the flour, chickpea meal, salt and pepper.  Stir in the beaten egg and herbs with a fork until dough is just blended and set aside in refrigerator for at least one hour.  For the broth, add oil, scallions and garlic to a large pot and sauté for about 5 minutes.  Add the water, wine, vinegar and seasoning, and bring to a boil.  Reduce heat to medium.  Take the dumpling mixture and with a tablespoon, scoop out 16 small dumplings and drop into the water.  Add the clams in shells and simmer for 10-15 minutes.  Dumplings are ready when a wooden pick inserted in center comes out clean.  Discard any clam shells that do not open.  Spoon into soup bowls and garnish with sprig of parsley.  Serves 6 

 

 

*Cabbage Chickpea Soup

 

To an ancient Roman, this recipe would have been very cosmopolitan.          

 

1 15 oz can unsalted garbanzo beans, drained

6 cups water

4 large outer cabbage leaves, shredded

1 cup uncooked brown rice

4 slices Swiss cheese

2 garlic cloves

½ tsp dill, finely ground

½ tsp oregano, finely ground

½ tsp thyme, finely ground

2 Tbsp extra virgin olive oil

1 tsp sea salt

¼ tsp ground white pepper

 

Directions:  In a two-quart saucepan, add water and salt.  Bring to a boil, add rice, and cook covered for 20 minutes.  Then add remaining ingredients and bring to a second boil.   Reduce heat and simmer for 20 additional minutes.  Remove from heat and spoon into soup bowls.  Lay one slice of Swiss cheese over each serving.  Serves 4

  

 

*Summer Squash Soup

 

This is a smooth and mildly spicy soup; great with bread and a salad for a light lunch or crumble in goat cheese for a more substantial fare.

 

10 oz pureed cooked summer squash (can be frozen that has been thawed) 

2 cups whole milk

¼ cup chopped cashews

¼ cup chopped scallion

1 tsp chopped fresh parsley

1 tsp ground mustard

1 tsp ground ginger

2 Tbsp extra virgin olive oil

1 tsp sea salt

1 tsp cracked black pepper

chopped fresh parsley for garnish

 

Directions:  In a 2 quart sauce pan add oil and sauté onions and cashews for 10 minutes on medium heat.  Add pureed squash and milk and bring to a boil while continuously stirring.  Remove from heat and stir in seasonings.  Serve with parsley garnish.  Serves 2

 

 

*Creamy Cashew Soup

 

Cashews are used in this recipe to make the broth.  You end up with a thick and creamy base that compliments the simple ingredients.     

 

1½ cups unsalted cashews

5 cups water

1 cup fresh peas, cooked or thawed frozen peas

½ cup chopped mushrooms

½ cup sliced leek

1 garlic clove, minced

½ tsp dried savory

½ tsp bay leaves, finely ground

1 Tbsp extra virgin olive oil

½ tsp sea salt

¼ tsp ground white pepper

 

Directions:  Soak cashews in 1 cup of the water in a blender for about 30 minutes.  While cashews are soaking, add oil to a 2 quart sauce pan and sauté chopped leek for about 10 minutes.  Remove from heat.  After the 30 minutes are completed, blend cashews until smooth.   Add this cashew mixture to the leeks with the remaining three cups of water.  Bring to a boil.  Reduce heat to medium and add the peas and mushrooms.  Cook covered for another 10 minutes until soup thickens.  Remove from heat, stir in spices and serve immediately with sprig of parsley.    Serves 4   

 

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Salads

 

*Zucchini Olive Salad

 

The rich taste of olives flourishes in this satisfying salad. 

 

2 medium zucchini, thinly sliced

1 medium leek

1 bunch Italian parsley, chopped

½ cup chopped black olives (preferably sun-dried and soaked in olive oil)

1 Tbsp dill, finely ground

1 tsp apple cider vinegar

3 Tbsp extra virgin olive oil

½ tsp sea salt

¼ tsp cracked black pepper

 

Directions: Cut cleaned leek in half lengthwise and thinly slice including the green stem.  Place in a salad bowl and add the remaining ingredients.  Toss until well marinated.  Serves 4

 

 

*Celery Apple Salad 

 

This is a wonderfully refreshing salad. 

 

¼ cup cheddar cheese, cut into small cubes

5 stalks of celery, thinly sliced

2 scallions, chopped

2 radishes, chopped

2 medium apples, cored and cut into bite size pieces

½ cup chopped dates

¼ cup chopped hazelnuts

¼ tsp ground mustard

1 tsp honey

1 Tbsp apple cider vinegar

2 Tbsp extra virgin olive oil

¼ tsp sea salt

¼ tsp freshly ground black pepper

 

Directions:  Thoroughly combine all ingredients except black pepper in a salad bowl.  Before serving, garnish with freshly ground black pepper.   Serves 4

 

 

*Green Cabbage Slaw

 

This salad is rich with flavor and texture; a hearty accompaniment to any meal.  I only use the greenest part of the cabbage to enhance the savory taste and color.   

 

1 large head of cabbage or 2 small heads of cabbage

1 leek, washed and cleaned

8 oz. hard goat milk cheese cut into small cubes

½ cup chopped fresh dill

3 Tbsp caraway seeds

1 Tbsp coriander seed

1 Tbsp celery seed

2 Tbsp apple cider vinegar

3 Tbsp flax seed oil or extra virgin olive oil

1 tsp sea salt

¼ tsp cracked black pepper

 

Directions: Cut cabbage in half and core until you have mostly the outside green part of the cabbage remaining.   It will measure somewhere around an inch from the outside of the cabbage including the leaves.  This is the part that will be used for the salad.  Cut the green cabbage into 1 inch sections lengthwise and thinly slice by hand or in a food processor.  The amount needed will be about 10 cups.  Place the shredded cabbage in a large salad bowl.  Then cut the leek in half lengthwise and thinly slice.  Add sliced leek and remaining ingredients to the cabbage and toss until well marinated.  Serves 4

 

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Side Dishes

 

*Carrots with Walnuts

 

This recipe calls for the part of the carrots that is usually discarded, the green leaves.  Carrot greens have a mild flavor and blend well with the sweetness of the carrots.  This recipe can be also be used as a stuffing. 

 

4 medium sized carrots, cleaned and thinly sliced

4 cups chopped carrot greens

1 cup coarsely chopped raw walnuts

¼ cup raisins (optional)

1 garlic clove, minced

1 Tbsp dill, finely ground

3 Tbsp extra virgin olive oil

1 tsp sea salt

 

Directions: In a large frying pan, add carrots, carrot greens, garlic and olive oil.  Cook on medium heat until carrots are tender.  Remove from heat, add the walnuts and salt, and stir until well mixed.  Serves 4 

 

 

*Seasoned Pea Pods

 

A light and tasty finger food for snack time, meal time or any time. 

 

10 oz. peas in pods

6 cups water

1 tsp apple cider vinegar

1 tsp sea salt for boiling water

½ tsp ground mustard

½ tsp sea salt for seasoning

¼ tsp ground black pepper

 

Directions: Bring water, vinegar and salt to a boil in a two quart saucepan.  Add soybean pods and lower heat to medium.   Cook for about 15 minutes or until pods are soft.  Drain, rinse with cool water and transfer to a bowl.  Lightly towel dry to absorb excess moisture.  For the seasoning; combine salt, pepper and mustard in a small condiment dish.  Dust pea pods with seasoning, toss with fork and serve.  Serves 4

 

 

*Asparagus with Artichoke Hearts and Pine Nuts

 

The spices and flavors in this recipe enhance the wonderful flavor of asparagus.  A great addition to any meal. 

 

1 pound fresh asparagus, cut into 1 inch pieces

8 oz artichoke hearts, packed in water

½ cup pine nuts (pignolias)

1 leek, thinly sliced

2 garlic cloves, chopped

1 Tbsp onion bits

½ tsp savory

1 tsp cumin

½ tsp coriander

½ tsp marjoram

1½ tsp chives

½ tsp sage

1 tsp apple cider vinegar

1 Tbsp honey

4 Tbsp extra virgin olive oil

¾ tsp sea salt

¼ tsp black pepper

fresh parsley sprigs for garnish

 

Directions:  Steam asparagus until tender yet plump.  While asparagus is steaming, add olive oil, sliced leeks, garlic cloves and pine nuts to a large frying pan and sauté for 15 minutes on low heat.  When ready, add steamed asparagus and remaining ingredients to frying pan.  Sauté for 5 more minutes on medium heat.  Garnish with fresh parsley and serve.  Serves 4

 

*Scalloped Turnips

 

Turnips prepared this way become rich and smooth. 

 

4 large turnips

1 leek, thinly sliced including green stem

1/3 cup whole milk

1 Tbsp spelt flour

½ tsp cumin

½ tsp savory

1 Tbsp honey

2 Tbsp extra virgin olive oil

½ tsp sea salt

½ tsp cracked pepper</