Fruit Smoothies--Perfect Way to Start the Day

As health-conscious as I try to be, I can’t seem to bring myself to eat fruit the way I should. With good intentions, I buy it—then it just sits in my fruit bowl until it passes its prime, and I throw it out. Determined to find a way to get my daily allowance of fruit, I now start off each day with a homemade smoothie. For convenience, I use frozen fruit; however, bananas are the foundation of my smoothies. Here's my trick: I purchase ripe bananas in bulk, peel and chop up, put the slices into baggies, and pop them in the freezer. Bananas add frothiness and a sweet balance to tart fruits.

Fast, simple and healthy, smoothies are the perfect way to start the day. Here are two of my favorite recipes:

Tropical Fruit Smoothie

1 cup skim milk
8 slices frozen banana
*2-3 each strawberries, pineapple and mango chunks

Combine all ingredients in a blender, and process until smooth.

* from Kroger's Private Selection Fruit Blend for Smoothies

Blueberry Peach Smoothie

1 cup skim milk
8 slices frozen banana
3-4 slices frozen peaches
1 generous handful frozen blueberries

Combine all ingredients in a blender, and process until smooth.

Each recipe makes 2 small or 1 large serving. Adjust ingredients for your perfect consistency and to suit your individual taste.

Mama’s Chicken and Dumplings

Food memories are precious ones, especially comfort foods from childhood. My mother was a wonderful cook, and our kitchen always smelled of the warm, flavorful foods of the South—black eye peas, fried chicken, pork chops, thickening gravy, field corn, pot roast—and my favorite, chicken and dumplings. It was the ultimate comfort food of my childhood.

My mom’s dumplings were true Southern—no Bisquick or refrigerated biscuit dough allowed in her recipe. They were firm and, as she called them, “tough”—NEVER mushy. Mom added extra black pepper and big chunks of tender, juicy chicken as it simmered away. I can close my eyes, and I’m there again with my mom in the kitchen…the warm, comforting aromas of rich broth, spicy black pepper, succulent chicken and those incredible dumplings…

This recipe is easy, inexpensive, and the best Southern comfort food you’ll ever eat.

Mama’s Chicken and Dumplings
From the Kitchen of Dot Turnbow (1974)

2 ½ - 3 lb. fryer pieces
6 cups cold water
1 tablespoon salt
¼ teaspoon black pepper
1 cup sweet milk

Place chicken pieces into a large stock pot. Cover with water to which seasonings have been added. Cover pot and cook on low heat for approximately 45 minutes to an hour. Meat should be tender but not cooked enough to slip off bone. When done, remove from heat and place chicken on a board to cool. When cool enough to handle, remove skin, bones, and shred or cut into bite-size pieces.

There should be at least 2 ½ to 3 cups broth. To this, add the chicken and one cup of sweet milk. Taste the broth and adjust seasoning if necessary. Cover the broth and set on medium heat until ready to drop dumplings in. The broth should be near boiling when dumplings are dropped into it.

Dumplings

1 cup flour
2 tablespoons shortening
½ cup cold water or milk
½ teaspoon salt

Sift flour and salt together. Cut shortening into flour with a fork or pastry blender until it resembles cornmeal. Sprinkle with water or milk and stir until all the flour is damp. Turn onto floured board and knead several times. Roll to 1/8 inch thickness and cut into 1” x 2” strips. Drop in a layer of dumplings at a time and cook covered until dumplings are plump and clear, 12-15 minutes.

Workweek Chicken Salad

When planning the food week ahead, I’m thinking about my husband, Gary, and sandwiches he can pack for lunch. One of his favorite quick-fix lunches is chicken salad, and he loves this recipe of mine. The addition of sour cream and Creole seasoning makes it extra-special. For a lighter version, use half regular and half low-fat mayo and sour cream.

Gary's Workweek Chicken Salad

½ cup mayo
½ cup sour cream
1 tablespoon stone ground (or spicy brown) mustard
1 clove garlic, minced
½ cup minced celery
½ cup minced onion
*3 cups cooked, shredded chicken
Salt and pepper
Creole seasoning to taste
Fresh ground black pepper to taste

Mix first 6 ingredients together in a medium bowl. Butterfly and season four chicken breasts with salt and pepper. Grill or pan-sear over medium heat for about five minutes on each side or until done. Cool and shred. Add shredded chicken, Creole seasoning and fresh cracked black pepper to sauce and mix.

*If pan searing chicken, pour drippings into salad for richer, more intense flavor.

The Summer of Soup

In these sweltering, summer months, I had all but deserted soup—thinking it was too hot to enjoy this favorite meal of mine. My most recent craving made me realize I need this soul-satisfying comfort food, even when the temps are up. So, this summer I have resolved to make a delicious soup at least once a week.

Here’s my take on a quick, easy-enough-for-after-work soup. I used a healthy, oven-roasted turkey breast I cooked over the weekend, but rotisserie chicken would also work well. Boil-in-bag brown rice helps make this dish extra-healthy and super-easy.

Sue’s Easy Turkey Vegetable Soup

Olive oil
1 cup chopped carrots
1 cup chopped celery
1 cup chopped onion
1 large clove minced garlic (or to taste)
1 ½ quarts chicken stock
1 15 oz. can diced tomatoes in liquid
1 ½ cups green beans (fresh or frozen)
1 bay leaf
1 boil-in-bag brown rice
Salt and pepper to taste
1 ½ cups shredded turkey
¼ cup chopped fresh parsley
¼ cup chopped fresh basil
½ cup chopped green onions

In a medium-large stockpot, sauté carrots, celery and onion in olive oil over medium heat until they soften a bit, about five minutes. Add garlic and sauté one minute. Add chicken stock, diced tomatoes, green beans and bay leaf. Season to taste with salt and pepper. Bring to boil, reduce hat, and simmer for 10 minutes or until vegetables are tender. Add rice bag. Simmer for additional 10 minutes (or according to rice directions). When rice is done, empty contents into soup mixture. Add turkey, parsley, basil and green onions. Heat through and serve.

Homemade Vinaigrettes--The Only Way to Go

Vinaigrettes are so quick and easy to make that I never buy bottled. I have a good, all-purpose recipe I use that contains the customary ingredients (olive oil, white wine vinegar, Dijon mustard, lemon juice, salt, pepper...); however, I also enjoy trying unique recipes for special salads. One of my favorites is an Asian inspired salad with grilled tuna steak, bell peppers, onions, cucumbers, Chinese noodles--for this salad, I like a spicy wasabi vinaigrette that incorporates sesame oil, ginger and other standard Asian ingredients. I also make an orange marmalade dressing to accompany grilled chicken or salmon salad.

The possibilities are endless, and the ease of preparing my own homemade vinaigrette makes store-bought a thing of the past. Who needs the high prices and preservatives? Find some great recipes and incorporate them into your collection, or recreate your favorite bottled dressings. Homemade vinaigrettes are healthy, all-natural and, best of all, delicious!

Fresh and Flavorful Veggie Pizza

This is one of the freshest, most flavorful pizzas you'll ever try. Who needs meat with toppings like these?

Sue’s “You Won’t Miss the Meat” Veggie Pizza

Pizza dough (refrigerated or homemade)
Extra virgin olive oil
Green, red, orange and yellow bell peppers, julienned
Purple onion, julienned
Minced garlic
Pesto sauce
Sliced black olives
Tomato, seeded, sliced and sprinkled lightly with kosher salt
Fresh, sliced mozzarella cheese
Crumbled feta cheese
Fresh basil, chopped
Kosher salt and freshly ground black pepper

Heat olive oil in skillet over medium heat. Add peppers and onions. Sauté until tender. Add garlic, along with a pinch of salt and pepper. Stir one minute, and remove from heat.

Spread 1/3 cup pesto sauce evenly over pizza dough. Top with sliced tomatoes, sautéed vegetables and black olives. Add mozzarella slices and crumbled feta. Bake according to pizza dough directions or until crust is golden brown and crispy. Remove from oven and top with chopped fresh basil.

Before serving, drizzle individual slices with extra virgin olive oil, and sprinkle lightly with kosher salt if desired.

Salt--Smart Decisions and Moderation Are Key

I know, I know. We've all heard about the dangers of too much salt in food. But I'm here to defend the use of this old, ubiquitous spice--in moderation, of course. Understandably, people are afraid when it comes to seasoning with salt. Because of this fear and reluctance, I believe many cooks don't season their foods properly. Without adequate seasoning, dishes can taste bland, boring, flat and flavorless. Salt brings out the taste of foods, enhancing the flavors and making dishes more appealing. It also balances bitterness and enhances sweet foods.

Of course, anything in excess is unhealthy, and folks who have medical issues, such as hypertension, should monitor their salt intake carefully. On the other hand, if you're healthy, you can be a smart salt user: moderate your intake by avoiding processed foods, restaurant foods, canned soups and condiments that are high in sodium. Use low-sodium stocks when making soup, which allows you to control the level of salt. And if you do overindulge, a good workout and drinking plenty of water will help.

The next time your food seems a bit bland and boring, try an extra sprinkle of salt. Take care though, practice moderation, and make smart choices.