Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Berlinzone, the land of the Basques, in a country called Bengodi, where... there was a mountain made entirely of grated parmesan cheese, on which lived people who did nothing but make macaroni and ravioli and cook them in capon broth. And then they threw them down, and the more of them you took, the more you had. And nearby ran a rivulet of white wine whose better was never drunk, and without a drop of water in it."
-Boccaccio, Poet

The refrigerator light goes on...

This recipe is as close to Mediterranean diet as you can get, yet it is really appealing to American tastes. It's all there and all familiar: rice, squash, pumpkin seeds, cheese, salmon, olive oil... and it's all great tasting and healthy.


Parmesan is most famous in the USA in the green shaker box. None of the recipes on this site use that type of cheese.

All of the recipes that use parmesan call for Parmigiano-Reggiano. This is a hard granular cheese that originates in Parma Italy. Those made in the area of Parma and Reggio Emilia are the real deal. Whenever possible I use the Italian cheese (Parmigiano-Reggiano) rather than domestic or imports from South America. This costs more but the flavor difference is worth it.

Parmesans have about 9 grams of fat per ounce.  This is moderate for cheese.  Good parmesans have such a fine flavor you donít need much. 

1 ounce cheese = 141 calories, 9g fat, 6g sat fat, 0 mono fat, 11g protein, 0g carbohydrates, 198mg sodium, 28mg cholesterol 


Salmon Squash Risotto

Servings = 2 | Serving size =about 2 cups

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This keeps well for about 48 hours in the fridge. Reheat gently.

spray olive oil
1 lb yellow squash (cut into 1/2 inch dice)
1 tsp extra virgin olive oil
1 clove garlic (minced)
1 medium onion (diced)
2 Tbsp pumpkin seeds (pepitas)
1/2 cup arborio rice
1/2 cup low sodium chicken broth
2 cups water
1/8 tsp salt
1 Tbsp fresh oregano
6 ounces salmon filet (skin removed and cut into small strips)
1 ounce Parmigiano-Reggiano (grated)
fresh ground black pepper (to taste)

Place a large non-stick skillet in the oven and preheat to 375įF. When the pan is hot, add the diced squash and spray lightly with olive oil. Toss and return the pan to the oven. About every 7 minutes, remove the pan and toss the squash carefully. After about 20 minutes the squash cubes should be lightly browned.

While the squash is cooking, heat the olive oil over medium-heat in a medium sized stock-pot. Add the minced garlic and cook slowly. Do not allow to brown.

When the garlic is soft and translucent, add the onions and pumpkin seeds and cook until the onions are translucent. Add the risotto and cook for about 2 minutes, stirring frequently.

Reduce the heat to medium and add the chicken broth. Stir well. Cook for one minute, then add 2 cups of water and the salt.

Cook over medium-heat, stirring occasionally so that the rice will not stick to the bottom. After about 15 minutes, check to see if the rice is done. Add more water, 1/4 cup at a time as needed.

Add the salmon strips and oregano when the rice is soft but not mushy. Cook for about 3 minutes, then add the roasted squash and the parmesan cheese. Stir and cook for another minute over very low heat. Season with pepper to taste and serve.

Nutrition Facts

Serving size = about 2 cups

Servings = 2


Amount Per Serving

Calories 524 Calories from Fat 161
  % Daily Value
Total Fat 18g 28%
    Saturated Fat 5g 25%
    Monounsaturated Fat 8g
    Trans Fat 0g
Cholesterol 62mg 21%
Sodium 437mg 18%
Total Carbohydrates 58g 19%
    Dietary Fiber 7g 29%
    Sugars 3g
Protein 33g
Vitamin A 12% Vitamin C 41%
Calcium 25% Iron 31%
Vitamin K 10 mcg Potassium 1085 mg
Magnesium 140 mg