Healthy Summer Side

By now, we all know the benefits of whole grains—they are high in protein and fiber, they contain more nutrients, and they make you feel fuller longer. Whole grains also aid in improving colon health and can help lower the risks of heart disease, obesity, and some types of cancer.

So take advantage—take the opportunity to add whole grains into your menu whenever possible. Forget the old myth that whole grains lack taste and flavor. With proper seasoning, fresh ingredients and inventive recipes, healthy can taste delicious!

My light and tasty Black Beans and Brown Rice is the perfect accompaniment to fish, chicken, pork...fresh cilantro adds the perfect touch!

Sue’s Black Beans and Brown Rice

1 bag boil-in-bag brown rice
1 qt. chicken stock
2 tablespoons olive oil
½ cup finely chopped red bell pepper
½ cup finely chopped white onion
½ cup frozen whole kernel corn
1 large clove minced garlic
1 can black beans, drained and rinsed, liquid reserved
Salt and pepper to taste
Chopped fresh cilantro

Boil brown rice in chicken stock according to package directions. Drain and set aside. In a medium skillet, heat olive oil over medium heat. Add bell pepper, frozen corn and onion. Sauté until onions are translucent and peppers are tender. Season with salt and pepper. Add minced garlic and sauté for 1-2 minutes. Add black beans and 2 tablespoons reserved black bean liquid. Cook for 2 more minutes. Remove from heat and add brown rice. Adjust seasoning, sprinkle with chopped fresh cilantro, and serve.

Nice 'n Spicy!

Spicy foods increase metabolism, so I try to incorporate those elements into my cooking whenever possible. In addition to the usual suspects, such as black pepper, cayenne pepper and jalapenos, there are other spicy ingredients that can boost metabolism.

Ginger adds a unique flavor and is added to many marinade and vinaigrette recipes. As a money-saving bonus, ginger can be kept in the freezer ensuring a long shelf life. Scrape the skin off with a spoon, and store it in a baggie in the deep freeze.

Mustard is an easy standard that can be added often to your favorite foods. In addition to sandwiches, this spicy condiment is great in sauces and is added to many vinaigrette recipes. Dijon, spicy brown, whole grain, honey...this spicy ingredient appeals to a wide variety of tastes.

Garlic is one of the best, most versatile spicy ingredients to add to your favorite dishes. The possibilities are endless—from pasta to burgers to bread toppings to soups and stews. The health benefits of this herb are numerous.

In addition to increasing metabolism, spicy foods have a myriad of preventative and curative benefits—they contain antioxidants and anti-inflammatory properties, which help in preventing disease and other ailments including arthritis, colds, flu and respiratory conditions. Consider other spicy ingredients that will kick up your metabolism: horseradish, wasabi, chipotle peppers, hot sauce, curry, chilies, cinnamon and paprika. Not only do these ingredients increase the metabolic rate, they help burn extra calories.

So, increase your energy level and get healthy—spice things up!

Blackened Is Beautiful!

I love blackened seasoning—it adds so much depth to my favorite meats. Here, I’ve created a mixture that has just the right amount of smokiness and heat. But if you're in the mood to kick things up a notch, add more cayenne pepper to suit your taste. The red wine reduction is easy and finishes off the dish perfectly.

Blackened Pork Chops with Red Wine Reduction

Thick, boneless pork chops
Butter
Olive oil

Blackened Seasoning/Rub

2 tablespoons paprika
1 tablespoon chili powder
1 teaspoon kosher salt
½ tablespoon onion powder
½ tablespoon garlic powder
½ teaspoon black pepper
½ teaspoon white pepper
1 teaspoon dried oregano
1 teaspoon ground thyme
½ teaspoon dry mustard
½ teaspoon cayenne pepper

½ cup red wine
1 cup chicken stock
2 tablespoons butter
Flour
1 teaspoon balsamic vinegar

Coat chops with blackened seasoning rub. Let sit for 30 minutes. Preheat oven to 350 degrees. Heat enough olive oil and butter in a small-medium skillet to coat the bottom. Cook chops over medium heat for 3 minutes on each side, salting lightly. Place chops in oven and cook for 7-10 minutes, depending on thickness. Remove from oven and place chops on platter. Place pan back on stovetop over medium-high heat. Add ½ cup red wine to de-glaze pan. Cook until wine reduces to about 2 tablespoons. Add 1 cup chicken stock, and cook until sauce is slightly syrupy—about 4-5 minutes. Roll 2 tablespoons of butter in flour and add to pan. Adjust seasoning, and remove from heat.

Drizzle sauce over chops and serve.

Easy “Bolognesca” Sauce

I love pasta, and being mindful of the importance of incorporating whole grains in my diet, whole-wheat is the way to go. My twist on this pasta is a Bolognesca sauce (combining bolognese and puttanesca). Add a couple of bottled anchovies in while preparing your sauce for a more authentic version.


Easy “Bolognesca” Sauce

Olive oil
1 lb. Italian sausage
½ of a red onion, sliced
½ cup carrots, diced
2 cloves of garlic, minced
¼ - ½ teaspoon red pepper flakes
½ teaspoon dried oregano
2 tablespoons tomato paste
½ cup red wine
Salt and pepper
2 (14.5) ounce cans diced tomatoes (undrained)
¼ cup heavy cream (light cream may be substituted)
¼ cup sliced kalamata olives
1 tablespoon chopped capers
Spaghetti
Italian parsley
Parmesan cheese

*chopped anchovies (optional)

Sauté ground Italian sausage, onion and diced carrots in olive oil in a large skillet over medium heat until meat is cooked through and vegetables are tender. Add garlic, red pepper flakes, oregano, and tomato paste. Stir for a couple of minutes. Add red wine, salt and pepper to taste, and simmer until the sauce has slightly thickened and the wine reduced a bit. Add tomatoes and their liquid, kalamata olives, and capers. Simmer over low heat for about 20 minutes. Add heavy cream and stir for about one minute until heated through.

Serve with regular or whole wheat pasta, and garnish with fresh chopped Italian parsley and parmesan cheese.

"Appetizing" Dinner

What could be more fun—and entertaining—than an appetizer dinner with friends? Last night we hosted some of our favorite pals and started things off with Rachael Ray’s Garlicky Holy Guacamole and blue corn chips. This guac was a huge hit—the recipe was simple, but the flavors were of this world. Next, I brought out Ina Garten’s Rotisserie Chicken with Satay Sauce (outrageously good!), followed by Spicy Cocktail Meatballs. Frozen, pre-cooked meatballs from the grocery store kept it simple, but the jazzy sauce kicked things up—a combo of ketchup, chopped onions, lots of crushed red pepper flakes, brown sugar and a splash of red wine vinegar.

A bit later, we were enjoying the third round of hors d’oeuvres: Crabbies (from the freezer, leftover from a previous party) and Plantation Andouille Sausage and Pecan Tarts (recipe on the back of the Athens mini fillo shells box). This sweet/savory layered mini cup combined bacon, sausage and onion (first layer); cream cheese, butter, brown sugar, fresh thyme leaves and chopped pecans (second layer); topped off with grated hot pepper jack cheese!

We ended our appetizer dinner with Ina Garten’s Sun-Dried Tomato Dip—a wonderful blend of cream cheese, mayo, sour cream, hot pepper sauce, green onions, sun-dried tomatoes, salt and pepper—perfect with chips, crackers or fresh veggies.

Plan an appetizer dinner party with your best friends. Many hors d’oeuvres can be made ahead of time and frozen, while others can be put together in a snap if ingredients are prepped in advance. What a fun way to spend an evening!

Weekend Cooking Pays Off--BIG!

Chicken and smoked sausage gumbo, fresh turnip greens and cornbread muffins

Long work day? Too tired to cook? Some weekend work in the kitchen could save you. Gumbo, turnip greens, slow cooking soups and other labor-intensive dishes may seem like excessive effort, but these foods freeze beautifully, affording you the opportunity to enjoy delicious, extraordinary meals in minutes.

So make the extra effort. Cook that New Orleans inspired gumbo, your favorite comfort soup or the essential cornbread muffins. Enjoy a meal, then pop leftovers in the freezer in plastic bags. The payoff will be worth it…trust me.

The Perfect Summer Dinner

Orzo is one of my favorite pastas, especially in the summer. It’s light in texture, and works well with so many meats, herbs, etc. A tuna orzo salad is so simple, yet full of wonderful flavor and texture. Served with baked pita chips, it's the perfect summer meal.