Anchovy

A lot of people assume that being healthy means that red meat is off the menu. But I'm delighted to say that it's very much on mine. That said, I am a stickler for ensuring that the meat we eat is of the highest quality and that it is always paired with an abundance of vegetables. Plants are always my main focus, but a little bit of good-quality meat here and there has worked best for me. I have tried being vegan and vegetarian but my health suffered during those phases. We are, after all, omnivores and so, unless you have a specific dislike of, issue with or reaction to meat, I think it's a food group that has an important role in our diet. If you like carpaccio, this recipe also works incredibly well with the beef served raw and very finely sliced.

Roman cauliflower (also known as Romanesco) grows as a peculiar spiky, conical head, and instead of florets as in regular cauliflower, it projects cones with tiny cones upon cones—a kind of fractal of nature's making. It comes in various hues of white, purple, and green and has a nutty, more intense flavor compared with regular cauliflower. Unfortunately it's not always easy to find in many stores in the US, though sources like farmers' markets often carry it, as do Italian specialty shops. You can substitute standard cauliflower for this if you can't find the Roman variety. It breaks into florets and cooks the same way.

You'll make more dressing than you need for one batch of salad with this recipe, but that's a good thing.

You'll be surprised by just how easy it is to pull off this super-impressive flavor-packed holiday roast.

Butter flavored with garlic, anchovies, capers, lemon, and parsley makes quickly broiled salmon fillets extra enticing.

Our version of classic Italian agile e olio (garlic and oil) pasta is given extra flavor and crunch with toasted breadcrumbs.

This entire Italian-inspired dinner is cooked on two baking sheets, making clean-up a breeze.

The Spanish dish Pan con Tomate literally means "bread with tomato." In our version, an extra-crunchy piece of toast is rubbed with garlic and anchovy oil, then soaked with tomato purée and finally topped with a hearty sprinkle of smoked salt.

When you think about it, "Pan Bagnat" is just a fancy way of saying "the best of all possible summer sandwiches." Unlike the typical tuna on wheat, this Provençal classic only gets better as sits, making it just the thing for picnics, backyard suppers, and last-minute road trips. And its briny, garlicky flavors beat plain old mayo any day.

When my wife, Julie, and I got married, we knew there was only one place to go for our honeymoon: Italy. I was excited to take her to Gombitelli, the tiny town in the mountains near Lucca where my dad's side of the family came from. My great-grandparents, Angelo and Olimpia Gemignani, had left Gombitelli for America at the turn of the last century, and my Grandpa Frank was born right after they got off the boat. We meandered through the Tuscan countryside, following increasingly sketchy gravel roads and finally ending up on a narrow donkey trail that wound up the side of a steep mountain. I remembered this road from a visit I'd made seven years earlier. Since then, it seemed to have eroded and gotten even narrower. It was barely wide enough for a car, with a sheer drop along one side and, naturally, no guardrail. We came to a dead end, the front of the car facing a deep ravine, and an old man came out of his house, waving violently and screaming at us in Italian. I rolled down the window and said "Gemignani?" His expression changed from rage to joy as he motioned to follow him and raced off, back down the road, yelling "Gemignani! Gemignani!" I made the most terrifying U-turn of my life and followed him. The minute I saw the little house and farm, I had the same overwhelming feeling I'd had the first time I'd been there. It was like stepping into my grandpa's farm in California. Although he'd never even been to Italy, he had the blood of a Tuscan contadino—and there in front of me was his backyard in every detail: the same flowers, the lemon tree, the dogwood, the fava beans, the big wine jugs wrapped in straw, the rusty tools scattered around. That California farm and my grandpa are long gone, but in that moment, I was home again. My cousins had decided there was one thing they absolutely had to serve us for our welcome meal: pizza, of course. And this is the one they made. It was quite thin, almost like a toasted flatbread, and I've replicated that in this recipe by rolling the dough out and docking it, so you get a light, crisp crust that's just right with the gutsy puttanesca-style combination of crushed tomatoes, olives, garlic, and anchovies.

Rich, buttery parmesan and pine nuts balance out the bitter flavor that is characteristic of broccoli rabe. Serve this classic Italian side dish with steak Florentine or porchetta, or try it in a sandwich if you have leftovers.

Even a simple vegetable side can take on a deep, layered flavor profile when you add umami and heat to the mix. That's why I'm a big fan of bagna càuda, a simmered Piedmontese "hot bath" of garlic, anchovies, red pepper flakes, and olive oil. Thankfully, you don't have to zip around the streets of Turin on a scooter to get a taste of this mouth-filling, savory sauce. Tossed with lemony, oven-roasted broccoli, spicy bagna càuda brings full-bodied heat to any dinner table. Besides, it's just plain fun to yell BAHN-yah COW-dah!

Like most recipes in this book, this salad can be altered endlessly and tweaked to your liking. Have a cup of kale left over from dinner? Dice it and mix into your fish salad for an added boost of flavor, fiber, and vitamin K. Or try adding some of your favorite hot sauce to this recipe and serve it on whole grain crackers as a snack or hors d'oeuvre. The options are endless.

In Milan, osso buco is traditionally served on a bed of creamy saffron risotto and topped with a pungent, colorful topping of garlic, lemon zest, parsley, and anchovies known as gremolata.

Green Goddess Dressing is a perfect example of the magic of anchovies—they amplify and deepen the herbal flavors in this sauce without ever announcing their presence. For more recipes and tips, see our Homemade Salad Dressing Primer.

With just 2 minutes on the grill, crisp romaine develops a smoky, charred flavor without wilting. Add a garlicky anchovy dressing, freshly grated Parmigiano-Reggiano, and grill-toasted croutons, and you have a whole new way to enjoy classic Caesar salad. The salad pairs with all your barbecue favorites, but a hearty steak is its perfect match. Prep the dressing in advance—store it in the refrigerator and give it a good shake before using—and grill the romaine while your meat rests.

This recipe is part of the Epicurious Online Cooking School, in partnership with the Culinary Institute of America. To watch it being made, and to learn how to make other Mediterranean classics, check out the video classes.

Umami-rich cheese and chicken stock make an encore appearance, but this time they share the spotlight with high-fiber chickpeas. Adding 1/2 cup of these lean beans to your daily diet can help you cut your consumption of fatty foods, a study in the journal Appetite notes

Tuna and 'shrooms contain two different umami compounds that work synergistically to enhance the savory flavor. This dish is the lightest of this noodly bunch, with only 350 calories per bowl.

Anchovy is the secret ingredient that makes this dish so delicious. If you have anchovy haters in your family, don’t worry; the anchovies melt into the butter-and-olive oil mixture, so no one will even know they are there.

Garlic bread done even better: the salty, buttery, garlicky topping makes these toasts absolutely addictive.

Anchovies are among the best sources of omega-3 fatty acids. Here, the tiny fish top strips of roasted red peppers and are served over crusty bread—but the mixture can also be added to sandwiches or salads. Look for anchovy fillets packed in salt, which can be rinsed off for a less salty flavor than the oil-packed kind.

This dressing is flavored with the fresh taste of herbs. It would be lovely as a sauce for poached fish and chicken or boiled shrimp.

This is my answer to that controversial phenomenon of the mainstream pizza world—anchovy pizza. I use marinated white anchovies, which you can get at specialty stores both in the deli and in the fish departments. They are silvery and slightly plump, like sardines—very different from salt-packed anchovies or those sold in cans and jars. I love their flavor and vinegary quality.