Southern Corn Okra And Tomato Skillet Recipe

6 ears of ripe corn on the cob, kernels cut off
1/4 cup butter (add more if needed)
2 cups fresh okra, cut into circles
1 1/2 cups chopped fresh tomatoes
1 tsp brown sugar
1/2 tsp salt
1/4 tsp black pepper

Put the corn kernels and butter in a large skillet over medium heat and cook until tender, about 5 minutes.

Add the okra to the skillet (add more butter if needed) and continue cooking, stirring often, for another 5 minutes or until okra is crisp-tender.

Add the tomatoes, sugar, salt, and pepper, turn heat to low, and continue cooking for about 10 minutes, stirring often. Serve hot as a side or light lunch.

Will serve 4 to 6.

Southern Cooking Has It's Roots In Trade

How The Trade Routes Of Old Influenced Deep South American Cooking

When we travel across America's 'deep south,' we are often struck by the variety of what is known as southern style cooking. There is so much variety that it is sometimes difficult to pin the title on any one food, or recipe, or style.

The explanation of this is easier to understand when you take a look at the influx of cultures to explore and settle in America's south. Native tribes intermingled with people from England, Spain, and France, and a culinary culture was born.

The European settlers brought along with them on their trade ships livestock including cattle, goats, sheep, chickens, and pigs. Along with the livestock, trade ships brought apples, root crops, cabbage, and an assortment of fermented beverages, including wine, brandy, and ale or beer. But, just as the trade ships were bringing foods from far away lands to the native people, the native people were introducing the European people to the local fare, as well.

As the settlers and natives started to adapt and explore their own unique foods in the southern part of what was to become the United States of America, Spanish explorers were also busy setting up camps in the Caribbean islands. Here they learned other styles of cooking, most notably "barbacoa" which was a way to slowly smoke meats to preserve and cook them. These Spanish explorers introduced the deep south to this style of cooking which would become synonymous with Southern cooking – the barbecue.

Wealthier European settlers used open fire cooking with individual foods being cooked in separate pots; a luxury they brought with them from Europe. However, the poorer class often had one pot to cook in, which most believe would explain the origin of gumbo, jambalaya, and other one pot meals so prevalent in the South even today.

Without refrigeration, and with the extreme heat of the southern regions, meats were smoked or salted as the only way to put food aside. Once a household had a supply of smoked meat on hand, the challenge was to create meals using what they had for meat and what they could pick or dig out of the ground. Fruits and vegetables that were in season created the base for many dishes, again explaining the creation of the types of one pot meals we see throughout the South.

Fish and other seafood was plentiful along much of the Southern regions, either in the multitude of rivers, lakes, and bayous, or along the Gulf of Mexico and the Atlantic Ocean. Small and large game was also plentiful in the deep woods of much of the South. Of course, the European settlers soon learned how to use these natural food sources and other readily available foods in season, and a mix of fresh and preserved foods became the basis for much of what we know as 'Deep South Cuisine.'

Along with the blending of foods and cooking methods, came a change in the dining habits of the settlers. With such hot, humid days in much of the South, it became necessary to start work early right after a large breakfast, then a lighter meal would be served midday, with another light meal during the evening hours, and finally a snack before bed of leftovers from the day.

Of course, that schedule would be for the working families. Wealthy families would have a late breakfast, followed by a light snack at midday, then a heavier meal late into the evening, which would often be a long drawn out affair for socializing as much as eating.

The trade routes from Europe to the "New World" of the American South brought influences that greatly changed the culinary and cultural landscape. In this case we can definitely see how "necessity is the mother of invention" as people adjusted to new surroundings, and all the region had to offer.

Southern Corn Meal Fried Okra Recipe

2 lbs whole okra
2 cups flour
1 tsp salt
1/2 tsp black pepper
1 cup milk
1 large egg
1 tsp hot sauce
2 cups fine corn meal
oil for frying

In a shallow bowl or pie plate, put the flour, salt, and pepper, stirring to combine.

In another shallow bowl, whisk together the milk, egg, and hot sauce.

In another shallow bowl, put the corn meal. Press the okra into the flour mixture first, then in the egg wash, then in the corn meal, then lay on a rack and finish coating the rest of the okra.

When all the okra is coated, put oil in a deep skillet (enough to have about 1 to 2 inches in the skillet) and heat to sizzling.

Carefully lower a few okra at a time into the hot oil and fry (at about 350 degrees) until nice and golden brown, turning once.

Remove with slotted spoon to a paper towel covered rack and salt immediately while still hot.
Serve as a snack with dipping sauce if you wish.

Will make enough snacks for 8 to 10 people.

Hard Times Created Southern Cruisine

How Survival Through Scarcity Created Deep South Cuisine

America's 'deep south' is a region that was developed through a long history of struggle, turmoil, and scarcity for many. Much of the food we associate with southern cooking comes from the need to simply survive. Let's take a look at a few ways that people who were forced to live on little became the creators of a culture of southern cooking.

When West African people were forced into slavery, they brought with them knowledge of foods and preparation methods that became what we know today as 'southern cooking.'  Think about okra, yams, chicken, and fish and you might think about the south, but those foods were a part of the West African's diet before slavery. Even though many of the foods of the south were familiar to the slaves, they were most often not allowed to cook and eat the best parts of the catch or harvest. Once on the plantations of the south, the abundance of these foods was not available to anyone but the owners.

In order to survive plantation life, slaves had to use what they could, which was most often what was leftover after the best cuts and pieces were used. Now, instead of cooking whole chickens or the good cuts of pork for themselves, they learned to use the waste after butchering to create meals. Chicken carcasses, pork bones, and innards were cooked in water until there was nothing left of them, creating a rich stock for soups and stews. Livers, gizzards, and necks all simmered together and provided nutrients and flavors for many dishes.

Rendering the fat off the scraps of pigs and other livestock was a long, slow, hot process, which was not especially desirable in the plantation kitchen, but was welcome in the slave kitchen as the rendered fat created rich flavors used for frying. The skin of a pig or chicken would be cut up and fried until crisp, then stuffed inside pockets of work clothes and eaten while in the field working. All of these cooking methods used to survive are well known today in southern cooking culture.

Cooking up a pot of greens is another good example of scraps put to good use. After the beets and turnips, for instance, were cut off the greens for the plantation owners' dinner, the greens were tossed aside. These were gathered up and simmered slowly, creating not only a good vegetable to eat but also a liquid known as 'pot likker' which could then be used for flavoring in soups or even for making cornbread.

The practice of simmering bones, shells, jowls, and whatever was left after removing the most desirable parts of the animal created probably one of the south's best loved dishes - gumbo. Creating a shrimp stock with discarded shells and heads is a well-known and much-loved nectar of the Gods created out of a dire need to survive. Every good gumbo has a rich stock as a base, and that stock is typically made by boiling the castoffs; the same method used long, long ago.

Every good southern cook today knows the value of using the skin, bone, shells, fat, and innards of any critter, and how to use every scrap cut from vegetables and fruits before the so-called 'good parts' make it to the table. These methods were very much born out of a need to survive during a time of scarcity. For this knowledge, modern cooks can thank the southern cooks of old.

Southern Cornflake Crusted Oven-Fried Chicken Recipe

1/2 cup buttermilk
1 tsp poultry seasoning, divided
1 cup cornflakes, crumbled
1 1/2 Tbsps onion powder
1 1/2 Tbsps garlic powder
2 tsps black pepper
2 tsps cayenne pepper
1 tsp ground ginger
pinch paprika or smoked paprika
8 pieces washed, dried chicken, any pieces you prefer

Put a rack on top of a baking sheet big enough to fit the 8 pieces of chicken. This will need to go into the refrigerator.

In a bowl, mix the buttermilk with 1/2 tsp poultry seasoning.

In another bowl, mix together the cornflakes with the remaining poultry seasoning and all the other seasonings.

Prepare chicken first by dipping each piece into the buttermilk, dripping off excess, then rolling in seasoned cornflake crumbs.

Set each piece onto the rack covered baking sheet. When all pieces are coated, lightly cover with wax paper and put in refrigerator for 1 hour.

Preheat oven to 350 degrees and remove chicken from refrigerator.

Arrange chicken on a baking sheet that has been lightly oiled, then cover sheet with aluminum foil and bake in preheated oven for 35 minutes.

Uncover chicken and put back in oven for another 35 minutes or until chicken gets crisp and meat pulls away from bones easily.

Remove and set on a rack to cool before serving.

You will have to adjust the cooking times based on what chicken pieces you use. Dark meat needs more time than white meat, and bone-in chicken requires more time than boneless chicken.

A Brief History Of Southern Church Food

Discover The Delicious Tradition Of Southern Church Food

If you move to America's South, the first question you may be asked by a local could very well be; "Have you found a church yet?" This is in no way meant to be intrusive. It is simply a Southern church goers way of opening up a conversation. Yes, Southern living very often embraces church living, and Southern people want to make sure the newcomer is welcomed properly.

All wrapped up in Southern church living is Southern food. Church and food are inseparable in the South. Religion, church going, and sharing food is part of the tradition. Whether food forms the basis for a religious ritual, or is used primarily as a way for a congregation to get together, food is central to almost every church service.

Lent is a good example of a religious ritual of abstinence that surprisingly still centers around food. In most Southern churches and religions, there is some sort of observance during the time leading up to Easter which involves abstinence or at least restraint of some sort.

However, that doesn't mean church goers don't gather for a feast! It just means that the menu is symbolic or sparse or limited somehow. For instance, Catholics may refrain from eating meat during Lent, but the church will be filled with the faithful on Friday nights to enjoy a fish dinner together. Abstaining from meat does not mean abstaining from fellowship and other food!

Potlucks are popular throughout the year in most Southern churches. Congregations will host a 'bring a dish to pass' meal once or even twice a week. This is so common that if you say the words 'church food' to anyone in the South they can probably name off a dozen or more potluck recipes that fit the bill.

This tradition of 'feeding the flock' not only creates a sense of community within the congregation but is also symbolic of the Last Supper. The communal table in the church is the perfect setting to reflect on the meaning of shared effort and sacrifice.

It is also not uncommon for some country churches to have day long gatherings, often having several services and meals from morning to evening. Years ago, this may have been started for the benefit of those who could not afford to travel back and forth often. Families would arrive for the early church service, eat a communal lunch, then stay for another church service, and partake in another meal before they packed up their family to go home.

Sharing 'church food' with fellow church goers is not only a way to strengthen the church community, but the community at large. Especially in the rural South, the church may be the only way neighbors can gather and build relationships. And, if while you're building that relationship you also happen to be enjoying some crispy fried chicken, cheesy macaroni, and a pile of tender stewed greens, then that's even better!

The next time a Southerner asks you if you've found a church yet, remember; there are many ways to worship, and this question should give you some real 'food' for thought. Enjoy!

Southern Classic Chess Pie Recipe

3 large fresh eggs
1 1/2 cups table (granulated) sugar
1/2 cup butter, melted then at room temperature
1 Tbsp yellow corn meal
1/8 tsp grated nutmeg
1 tsp real vanilla extract
1 tsp white vinegar
1 pastry shell (8 inch unbaked)

Preheat oven to 350 degrees and set pastry crust into pie pan, trim edges as you wish.

Put eggs in glass bowl and beat well, then stir in the rest of the ingredients (aside from pie crust), and pour the mixture into the pie crust.

Bake in preheated oven for 50 to 60 minutes or until set firm and edges of pie crust brown slightly.

Make Healthy Southern Dishes With These Tips

Cooking Healthier In The Deep South

Mention the term "southern cooking" to most people and you'll find the belief that this style of cooking is all about deep fried fat and sugar. Although some of our favorite southern recipes may include those elements, they don't all, or they don't all have to.

Let's take a look at a few ways we can cook southern style dishes a bit healthier.

Fried Chicken

Of course, a piece of fried chicken that's crispy on the outside and tender on the inside is a delight. But, watching that chicken swimming around in a vat of fat can be a bit unnerving.

We can reduce the fat in a few ways that won't sacrifice flavor. Begin by skipping the saturated fat entirely. These are the fats that are solid at room temperature. Choose other oils for frying your chicken that are liquid, such as peanut oil, vegetable oil, canola oil, safflower oil, sunflower oil, or grapeseed oil. No matter what oil you use (note: extra-virgin olive oil is not for high heats) take the chicken out and drain it well. The idea is to ingest the least amount of oil as possible.

Skip the thick batters, too. A light dusting of flour and seasonings should be all that is needed for a crispy coating. If you want, dip the chicken in buttermilk before you flour the pieces. Buttermilk, unlike it sounds, is naturally low in fat.

If you want to eliminate even more fat, skip the deep frying entirely and switch to oven frying the chicken. The trick here is to make sure the chicken is on a rack before it goes into the oven. Make sure you bake the chicken long enough to cook the insides. You can start at a lower temperature then raise it up to crisp the outsides. Try rolling the chicken pieces in a little cornmeal before oven frying for a different texture and taste.

And don't forget the seasoning! When you oven fry, all that good spicy seasoning will stay put, so be careful but experiment until you get the flavor you want.

Gumbo

This southern classic usually involves lots of fat and flour. If you are trying to avoid either, or both, you can still make a pot of gumbo, but you need to tweak your ingredients.

The beginning of a good gumbo is a good roux. Some cooks use butter or animal fat and white flour. You can, however, use a different mixture and still get good results.

Start with the healthiest oil for your diet. This may be peanut oil, grapeseed oil, safflower oil, sunflower oil, or canola oil. The oil you choose will need to be a high-heat oil, meaning it won't burn easily. Then choose a healthier flour, such as brown rice flour or whole wheat flour. You will have a slightly different roux from what may be traditional, but the flavor is what matters.

You can also skip most of the fat entirely. Since roux is a thickener, you can replace it in your gumbo if you wish by adding other thickeners like okra or file powder. Fresh okra can be fried in the pot in the beginning before adding the Holy Trinity (onion, green pepper, celery) and it will start to thicken the gumbo in a fashion similar to roux. File powder can be sprinkled in at the end which will thicken and tighten everything up.

But, what about the flavor of a traditional roux? Some cooks fry sausage in the pot to create some brown bits in the bottom before making the gumbo. This echoes the deep flavors of the roux. Paprika can also add color and more flavor.

Don't forget the old refrigeration trick. Just put your cooled gumbo in the refrigerator overnight and when you take it out the next day, skim off the fat layer that has formed on top. This one trick will remove a lot of fat without disturbing the flavor in the least.

Sweet Tea

This southern classic is difficult to tweak a lot, but, there are a few things you can try. First, make your sweet tea at home. When you order sweet tea at a restaurant, you are most likely drinking a mass-produced version. This is loaded with syrups and sugars you don't need or want. If you are dining out, order “un-sweet tea” and add your own sweetener so you have control.

If you make a pitcher of sweet tea at home, be sure to steep it no longer than 15 minutes. If you want stronger tea, use more tea bags, don't steep it longer. Pour the boiling water into a jar or pitcher, then add the tea bags and shake a bit to make sure they submerge. Set the timer for 15 minutes, then remove the tea bags and discard. Do not squeeze the tea bags. Doing so will only send bitter tastes into the pitcher, and it's these tastes you will over-sweeten to compensate for.

Immediately stir in about half the sweetener you would normally, and continue stirring until the sweetener is completely dissolved. Let the tea sit for a few minutes after stirring, then stir again and taste. You would be amazed how many people put too much sugar in their tea because they are impatient to drink it. The sweetness seems to develop if it is allowed to sit for a couple minutes.

You can use any sweetener you like when you make your own sweet tea at home. Try natural sweeteners, even honey, if you like. But, no matter what you use, start with half the amount you think you need.
Another trick is to add mint to your sweet tea. Some folks keep adding sugar to hide a bitter taste in the tea, but actually mint will do the same thing. Of course, you can avoid this whole bitter thing if you remember not to steep the tea too long and skip squeezing the tea bags.

These are just a few ways to make southern classics a bit healthier. Depending on your particular dietary needs, you may be able to tweak even more dishes to suit your tastes. Of course, moderation is the key with anything, so if a little fat or sugar is used in a southern dish, just keep portion control in mind. It all goes together when you're trying to eat healthier, but still enjoy some good ol' southern cooking!

Louisiana Candied Yams Recipe

3 medium yams, cooked, peeled, and sliced
1/4 cup packed brown sugar
1 tsp flour
1/4 tsp salt
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/4 tsp orange zest
1 Tbsp cold butter, cut into small pieces
1/2 cup orange juice

Preheat oven to 350 degrees.

In a bowl, combine the sugar, flour, salt, cinnamon, nutmeg, and orange zest.

Arrange 1/2 the sliced yams in a buttered casserole, sprinkle with 1/2 the sugar/spices mixture, scatter 1/2 the butter pieces over the top, then repeat layers.

Finish by pouring the orange juice over the top.

Bake uncovered in preheated oven at 350 degrees for 20 to 30 minutes or until the casserole is bubbling hot.

Remove and let sit for 5 minutes before serving.

Spoon out into small dishes and serve as a side or a dessert.

Will serve 4.

Cajun And Creole Cooking Tips

Cajun Cuisine Vs Creole Cuisine

When you start looking into the cuisine of the Deep South, you will hear the terms Cajun and Creole used often. When the terms are used on food labels, it is difficult to distinguish what constitutes one or the other.

Instead of looking at ingredients, let's try to understand the differences by exploring the origin of each cuisine.
Cajun cuisine can be traced back to French exiles to the deep south from Acadia, Canada. These exiles were poor, which led to the need to survive on anything that was available. Local ingredients, and the harvesting of those ingredients, was a rough and tumble endeavor.

Preparing foods had to be a simple, rustic event because these poor exiled families had very few possessions. Cajun families would work farms, living in make-shift cabins provided by the landowner who shared the crop, but expected the Cajun family to do the work in exchange for room and board.

The Cajun meal consisted of whatever the farm would provide, but usually followed a three dish theme - one protein and two sides. This style is a familiar sight on southern tables today. The main dish, the protein, would usually be a stewed chicken or other meat, with a pot of greens or vegetable and a pot of grain of some sort for the third dish.

Popular Cajun dishes such as boudin, a sausage made with rice and pork, and jambalaya, a one pot meal made up of rice and a combination of meats, are examples of foods created out of necessity, which is what distinguishes Cajun food.

Another classic example of Cajun ingenuity when it comes to surviving on what's on hand is the very popular crawfish boil. This traditional meal was created out of the unlikely desire to boil 'mudbugs' live with a few vegetables and a lot of spices. The now cooked mudbugs are dumped onto a big table and eaten by peeling off the shells, devouring the tail, then sucking the flavor out of the heads. Very unlikely, indeed. But, very Cajun.

Creole food is less born of necessity as it is born of a blending of cultures - French and Spanish. The French influence is seen in the soups and sauces familiar in Creole cooking. The Spanish influence is found in the spices and ingredients brought from the Caribbean, as these  explorers traveled and traded often along the Gulf of Mexico into the ports of Louisiana. More exotic fruits and vegetables are often found in Creole recipes, and methods such as baking in banana leaves would be likely. 

These households were quite often wealthier, including prominent New Orleans families. The wealthier Creole families would typically employ cooks, many with long histories of serving on plantations throughout the south. Therefore, you can find an influx of the African cooking styles along with the development of Spanish and Native American recipes that came along with the plantation cooks.

One dish that simply cannot be put in one category or the other is gumbo. Many cultures have been a part in the development of this one pot meal. The word itself, gumbo, is said to originate from an African word for okra. The French soup 'bouillabaisse' is also said to have contributed to the development of gumbo, ensuring the popularity of gumbo with Creole families. Other influences we recognize today include the Native American's addition of 'file' which is ground sassafras leaves, and Cajuns who added more vegetables and sausages to the pot, both ingredients that would be readily available to them.

Because the deep south has such a diversion of cultures, it is really impossible to draw a definitive line between what is Cajun and what is Creole. But, then, when you stop to enjoy the food, it really doesn't matter much at all. Just enjoy!

Southern Blue Crab And Olive Spread Recipe

2 cups lumb blue crab meat
1 cup chopped ripe olives
1 cup finely chopped celery
1/4 cup real mayonnaise
1 Tbsp lemon juice
1/4 tsp dry mustard
drop or two of white wine (optional)

Toss together all the ingredients being careful not to break up crab meat too much. Cover and refrigerate for 20 to 30 minutes, then remove about 5 minutes before serving, stirring once more.

Will make 4 sandwiches or serve 6 to 8 people as snacks on crackers.

Southern Cooking Tips For Kids

Blending Southern Cooking And Kids In The Kitchen

If huge pots of boiling soup, piles of steaming hot crawfish, big sharp knives, and red hot peppers are enough to scare you from having your kids in the kitchen, you are not alone. It can be dangerous to have kids under your feet while you're hoisting pots and pans and knives around the place.

 However, getting your kids involved with the cooking process is important. It not only helps kids have an appreciation for what they are eating, but it passes down your cooking traditions, too.

Let's take a look at a few safer ways to get your kids in the kitchen so they can start to learn some of your favorite southern recipes.

Cut It Up

This may be the first thing that scares parents off from teaching their kids about cooking. However, there is an age where kids can start to learn knife skills safely. You will need to figure that out as each child has different levels of ability.

Now, keep in mind that sharp knives are safer than dull knives, and the knife should fit the child's hand. A huge knife that you love won't work for a small hand.

Have your child work with smaller fruits and vegetables that cut without a lot of effort and are easy to hold onto. Celery is a good start. Pre-slice items into strips, such as a green bell pepper, before having your child continue dicing.

You may want to invest in some knife gloves for your child. These are specifically made to fit a small hand and will help guard against accidental wounds. For a timid knife handler, these may help build confidence.

Cutting up “The Holy Trinity” is an excellent first learning experience when teaching kids about southern cooking. The ingredients - onion, green pepper, and celery - are easy to handle, especially if you do a bit of prep work before they start dicing.

Mix It Up

Most young children can stir a pot, given that the pot is not too hot (skip the roux) and they have a stool to stand on that is safe and secure. Of course, even a roux, once it has cooled slightly, can be handed off to an older child to add ingredients into.

Young kids will enjoy mixing the ingredients together for other southern classics like cheese straws, for instance. They can use their hands to mix the ingredients into a dough, then have fun pushing that dough into a plastic food bag and out again through a hole to form the strips.

Stirring up a batch of pimento cheese spread is another great idea for kids to enjoy. This is especially fun because they can take the recipe from start to finish, even at a relatively young age. It's just mix and serve, no cooking involved.

You don't have to get out the big, powerful mix-master to make everything in a southern kitchen. Even your little ones' hands and a few spoons will work.

Cool It Down

Big pots and piles of steaming hot food can be an invitation to a disaster in a kitchen with kids. To get your children to help you in the kitchen without risking the heat, think of some of your favorite southern style dishes and how they could be served cold.

Peel and eat crawfish and shrimp is great fun and, luckily, they are both just as good cold as they are hot out of the kettle. Prepare these foods ahead of time and let them cool, then have your kids dig in. This is a good way to teach your kids how to peel shellfish without burning their itty bitty fingers.

You can serve all the great flavors of gumbo, etouffee, or jambalaya in a cold salad. Once the ingredients are cooked, cool them down and mix them with cold prepared rice, pasta, or greens.

And, speaking of greens, a pot of collards, mustard greens, beet greens, or a blend of any of these is actually better served at room temperature. Get the kids involved in washing the greens, tearing them into little pieces, then adding them to the pot. They will be amazed at the amount of greens that go into the pot versus the amount that comes out! This is definitely a fun thing for kids to watch.

There are many southern food classics that can be cooked with the help of kids in the kitchen. You may not want them handling some of the hottest jobs, or some of the most complicated cutting or stirring, but there are definitely recipes that kids can enjoy digging into. Just think of the pride your little ones will have when they announce that they made that delicious chilled shrimp etouffee salad!

Louisiana Style Baked Oysters Recipe

1 dozen shucked oysters, drained, liquor reserved
3 Tbsps butter
2 Tbsps finely diced red pepper
2 tsps chopped onions
3 Tbsps flour
pinch cayenne
salt and black pepper to taste
1/4 cup grated Parmesan cheese

Preheat oven to 325 degrees and butter a small casserole dish.

Melt the butter in a skillet, add the red pepper and onion and fry until onion softens slightly.

Stir the flour into the skillet, whisking while you add, then slowly stir in the liquor reserved from the shucked oysters.

Bring to a boil, whisking constantly, until mixture thickens slightly; remove from heat and add cayenne and salt and black pepper to taste, stirring.

Arrange the oysters in a small buttered casserole dish, pour the thickened sauce over the top, sprinkle with the grated Parmesan cheese and bake in preheated oven until oysters curl, cheese melts, and mixture is hot.

Serve immediately with hearty crackers or toast points.

Southern Fried Chicken Cooking Tips

A Brief And Surprising History Of Southern Fried Chicken

Just saying the words "Southern Fried Chicken" can start your mouth watering. But, there's more to this Southern favorite than the name. As a matter of fact, for the origin of this delicious dish, you'll have to look to Africa before you look to the South.

Historical documents show that tribes in West Africa celebrated at holidays and festivals with foods including fried chicken. They would use readily available palm oil and fry the chickens whole in large pots over open fires.

Plantation owners in Southern America prior to emancipation would have their slaves grow a garden and raise a few chickens for their own use. As the slave ships took mostly West African natives away to the Americas, these slaves often cooked the chicken they raised in the way they had always cooked them; by pan frying them.

Since these West African slaves also worked in many of the plantation kitchens, frying chicken became a natural addition to white southern cuisine. Now, every good Southern cook knows how to cook fried chicken, but this tradition is not exactly a 'southern thing' - it is a West African thing.

In the old days, frying chicken was labor intense. Not only was the heat of the fire oppressive (no central air), but you couldn't exactly walk into a grocery store and buy a packaged chicken all ready to cook. You not only had to raise the chicken, but you had to kill it, pluck it, clean it, and then cook it.

Of course, through time it has become possible to purchase a chicken ready for frying. Also, as it became easier to buy processed chicken, owning a good fried chicken recipe became tradition throughout the South in every socio-economic level. The tradition, and perhaps the competition, grew steadily. All cooks in the South had to learn how to fry chicken.

Pan frying chicken was the most often used technique for much of history, in one way or another. Most cooks will fill a large deep skillet with oil, bring it to a sizzle, and drop in their seasoned or coated chicken and fry, turning often, until crispy on the outside and tender on the inside.

The trick is to make sure it's cooked fully inside. Many novice cooks fry the chicken so hard it gets dark brown on the outside and remains bloody on the inside. This is why pan frying a chicken takes practice and skill. In order to prevent the under-cooked insides, some cooks will put the fried chicken in the oven to continue cooking without worrying about it burning in the hot oil.

As Southern Fried Chicken became more popular in restaurants, the idea of deep frying the chicken was born. Since you can only fry a limited amount of chicken in a skillet, the idea of submerging a lot of pieces of chicken in hot oil at one time became very popular. The actual term "deep fry" can only be found in documents dated from the 1930s and on. The commercialization (restaurant style) of fried chicken made this cooking method well known, and popular.

Restaurants also use a method called 'pressure frying' which sears the chicken and seals in the moisture, producing a nicely browned and juicy chicken. Most homes cannot reproduce this method, but it works well for fast food places.

But, long before restaurants were creating fried chicken to boost their income, hard working families were frying up chicken to sell to passengers on trains and to provide food at church holidays and meetings. The popularity of this easy to eat, and delicious, food became more and more popular in the South, and provided many families with income and full tummies.

To say that Southern Fried Chicken is a precise recipe would be misleading. The term encompasses a history of turning a minor bird into a major feast. Using old methods or new, the idea is to gather around a table, or picnic blanket, or even a box, and sink your teeth into a crispy juicy piece of chicken fried to perfection - with love!

Whole Wheat Mac And Cheese Recipe

8 oz whole wheat elbow macaroni
2 cups frozen vegetables (broccoli or any you like)
1 3/4 cups milk, divided
3 Tbsp whole wheat flour
1/2 tsp garlic powder
1/2 tsp kosher salt
1/4 tsp black or white pepper
3/4 cup shredded Cheddar cheese
1/4 cup shredded Parmesan cheese
1 tsp Dijon mustard

In a large pot of boiling salted water, add the macaroni and cook for half the time recommended on the box, then add in the frozen vegetables and cook until macaroni is tender - follow the recommended time on the box.

Drain through a colander and cover to keep warm.

Put pot back over the heat, add 1 1/2 cups of the milk to the pot and bring to a simmer; meanwhile in a separate bowl, put the remaining milk, the flour, garlic powder, and salt and pepper and whisk until smooth.
When milk in the pot is simmering, slowly whisk in the milk/flour mixture and continue simmering until the mixture thickens. Turn heat down to very low.

Add into the pot the two cheeses and the mustard and stir until cheese melts, then stir in the cooked macaroni/vegetable mixture and continue stirring until hot and creamy.

Serve immediately.

Will serve 4 to 6.

Healthy White Tuna Artichoke Salad Recipe

1 can (12 oz) white tuna in water, drained
1 jar (6 oz) artichoke hearts, coarse chopped
1/2 cup chopped ripe olives
1/3 cup mayonnaise
2 tsp lemon juice
1/2 tsp dried oregano flakes
mixed salad greens for serving

In a bowl, toss together all the ingredients. Cover with plastic food wrap and refrigerate for 30 minutes so the flavors can combine.

Take out of refrigerator 10 minutes before serving to remove the chill, then toss gently again before serving.

Serve on small salad plates spooned over mixed salad greens.

Will serve 4.

Thai Broccoli Chicken Salad Recipe

2 Tbsp natural peanut butter
2 tsp soy sauce
1 Tbsp lemon juice
2 Tbsp water
2 cups fresh broccoli florettes, cut small
1 cup frozen sweet peas, thawed
1/4 cup diced green onion
2 cups cooked shredded chicken
1 cup mandarin oranges
finely shredded cabbage for serving, optional

In a large salad bowl, add the peanut butter, soy sauce, lemon juice and water. Whisk until smooth. If it's too thick, add more water and whisk again.

Add to the bowl the broccoli, sweet peas, onions, and chicken and toss to combine, then add the mandarin oranges and stir gently until incorporated.

Serve immediately. You may serve this as is or spooned on top of finely shredded cabbage.

Will make 4 servings.

Sweet Chili Glazed Pork Tenderloin Medallions Recipe

1 tsp chili powder
1/2 tsp kosher salt
1/8 tsp black pepper
1 lb lean pork tenderloin, cut into thin circles
2 tsp cooking oil
1/4 cup natural apple cider
1 Tbsp real maple syrup
1 tsp apple cider vinegar

Mix together the chili powder, salt and pepper, then sprinkle evenly over the pork medallions.
Put a large heavy skillet over medium-high heat and add the oil.

When the oil starts to sizzle. add the pork and cook until lightly browned.

Push the pork pieces to the edges of the skillet, then add the apple cider, maple syrup, and apple cider vinegar to the center of the skillet and stir to combine.

Reduce the heat to medium-low, push the pork back to the center of the skillet and stir to coat the pork with the sauce.

Continue cooking, stirring the pork occasionally, until the sauce thickens into a glaze.

Serve pork immediately with plenty of the glaze spooned over the top.

May serve over a bed of greens or grains.

Will serve 2 to 4.

Healthy Salmon Radish Stackers Recipe

16 pieces cocktail bread (pumpernickel)
1/2 cup cream style horseradish
16 thin slices smoked salmon
16 thin slices of radishes (circles)
16 small sprigs of dill

Arrange the 16 pieces cocktail bread on a serving tray.

Spread the cream style horseradish evenly over each piece, then top with a thin slice of smoked salmon.

Set a thin slice of radish on top of the salmon and garnish with a little sprig of dill.

Makes 16 tiny snacks which will serve 4 to 6.

Healthy Black Bean Spinach Salad Recipe

2 Tbsp fresh lime juice
1 tsp cumin
1/4 tsp kosher salt
1/4 tsp black pepper
2 cans (15 oz) black beans, drained and rinsed
2 cups diced fresh tomatoes
1/4 cup shredded cheese
1/4 cup diced onion
2 Tbsp chopped fresh cilantro
4 cups chopped spinach

Put the lime juice, cumin, salt and black pepper in a salad bowl; whisk to combine.

Put the beans, tomatoes, cheese, onion, and cilantro in the salad bowl and toss to coat with the dressing.

Divide the spinach between salad plates and spoon the black bean mixture over the top of each.

Serve immediately.

Makes 4 salads.

Healthy Chicken Strips Recipe

1 large egg
1 egg white
1 or 2 dashes of hot sauce
1 cup cornmeal
1/2 tsp garlic powder
1/4 tsp ground black pepper
1/4 tsp thyme
1 lb chicken breast, bones and skin removed, cut into strips

Preheat oven to 350 degrees. Put a cooking rack on a shallow baking sheet.

Get out 2 shallow dishes. In one, whisk together the egg, egg white, and hot sauce. In the other, mix together the cornmeal, garlic powder, black pepper, and thyme.

Coat your chicken pieces first by dipping into the egg mixture, then in the cornmeal mixture, shaking to remove excess. Lay each piece as it's coated onto the rack covering the baking sheet.

When all the chicken is coated and on the rack, put in the preheated oven and bake for about 25 to 30 minutes or until the chicken pieces are slightly browned and the chicken is thoroughly cooked. You will want to turn the chicken pieces once during this cooking time.

Remove and let cool slightly on rack before serving.

Serve with your favorite healthy homemade dipping sauces if you wish.

Serves 2 but can easily be doubled or tripled for larger gatherings.

Scallops In Creamy Cucumber Sauce Recipe

2 large seedless (English) cucumbers
1/2 tsp kosher salt, divided in half
3 tsp butter, divided in half
3 tsp olive oil, divided in half
1/4 cup sour cream
1 1/4 to 1 1/2 lbs sea scallops, patted dry
1/4 tsp black pepper
hot cooked brown rice for serving

Wash and dice cucumbers, then put in a colander over a bowl or plate. Sprinkle with 1/4 tsp salt and set aside for about 20 to 30 minutes. This will help the excess water come out of the cucumbers.

Put a heavy skillet over medium-high heat, add 1/2 the butter and 1/2 the olive oil. When hot, add the drained cucumbers and cook, stirring, just until cucumbers soften and are slightly browned.

Add the sour cream to the skillet, stir and cook for about 1 minute or until nice and creamy and hot; spoon out into a bowl and keep warm.

Add the remaining butter and olive oil to skillet over medium-high heat. When hot, add the scallops, sprinkle with the remaining salt and all the black pepper and cook, turning, until browned nicely.

Add the cucumber mixture back into the skillet, cook and stir until mixture is heated through, then serve immediately.

Serve over brown rice for a full meal.

Will serve 4 to 6.

Savory Prune Chicken Bake Recipe

2 lbs chicken pieces (your choice), bone in, skin removed
1 cup good balsamic vinegar
1/2 cup good olive oil
1 1/2 to 2 cups water (depending how tangy you want it)
1 Tbsp mixed dried herbs (suggest rosemary, oregano, thyme, basil, sage, cumin)
1 tsp salt
1/2 tsp black pepper
1 medium sweet onion, diced
1 garlic clove, grated
8 oz prunes, rough chopped
cooked brown rice for serving.

Preheat oven to 400 degrees. Arrange the chicken pieces in a baking dish.

In a large bowl, whisk together the next 6 ingredients, then stir in the onion, garlic, and prunes, mixing until well combined.

Pour the liquid mixture over the chicken, lifting the chicken pieces so some of the mixture flows underneath the chicken.

Cover the dish with aluminum foil and bake at 400 degrees for 15 minutes, then turn oven down to 325 degrees and continue baking for 30 minutes or until chicken is cooked through.

Serve by spooning prunes and sauce over brown rice with chicken pieces alongside.

Serves 4 to 6.

Roasted Citrus Curried Shrimp Over Fresh Greens Recipe

2 large oranges, peeled, segmented
1/2 tsp kosher salt, divided in half
1 1/2 to 2 lbs shrimp, cleaned
1 Tbsp olive oil
1 Tbsp curry powder
1/2 tsp black pepper
fresh baby spinach or other greens for serving

Preheat oven to 400 degrees and get out a baking sheet with sides (not cookie sheet) and cover it with parchment paper.

Arrange the orange pieces on the baking sheet, sprinkle with 1/4 tsp salt, and put in oven - roast for 10 to 12 minutes or until orange pieces are slightly golden brown on the edges and starting to dry.

Put shrimp in a bowl with the remaining 1/4 tsp salt, the olive oil, curry powder, and the black pepper.

When oranges are done roasting, add the shrimp to the baking sheet with the oranges, stir around to combine a bit, and put back in oven, roasting shrimp until nice and pink. You may want to stir the shrimp around a bit during the roasting time. It should take less than 10 minutes for the shrimp to cook.

Serve shrimp orange mixture hot, spooned over fresh baby spinach or other mixed salad  greens.

Will make 4 salads.

Healthy Quinoa Chili Casserole Recipe

3 tsp olive oil
1 medium sweet onion, diced
1 medium red bell pepper, diced 
2 garlic cloves, grated or minced 
2 cups quinoa
1 cup vegetable broth
2 1/2 cups water
1 can (15 oz) black beans, drained and rinsed
1 can (15 oz) diced tomatoes
1/2 Tbsp chili powder
1 tsp cumin
1/8 tsp black pepper
2 cups shredded Cheddar cheese

Lightly oil or spray a large shallow baking dish and set aside.

In a large saucepan over medium-high flame, put the olive oil, onions, and red bell pepper; cook and stir until the vegetables soften, then stir in all ingredients EXCEPT the shredded Cheddar cheese.

Bring mixture to a boil, turn heat to low, cover saucepan and let simmer for 20 minutes.

Turn oven on to 350 degrees and allow to preheat.

Pour the mixture from the saucepan into the prepared baking dish, then sprinkle the cheese on top.

Bake (uncovered) in 350 degree oven for about 15 minutes or until bubbly hot and cheese is melted.
Remove and let stand 3 minutes before serving.

Quinoa and black beans are both complete proteins so you don't need to serve this dish with another protein, but you can serve as a side dish along with grilled chicken or fish if you like.

Will serve 4 to 6.

Sweet Potato And Black Bean Chili Recipe

2 Tbsp cooking oil
1 medium sweet potato, peeled and diced petite
1 medium sweet onion, diced
2 garlic cloves, minced
2 Tbsp chili powder
4 tsp cumin
1/4 tsp kosher salt
2 1/2 cups water
2 cans (15 oz each) black beans, drained and rinsed
1 can (14 oz) diced tomatoes
4 tsp lime juice

Put the oil, sweet potato, and onion in a large soup pot over medium-high heat and cook, stirring, until sweet potato start to soften, then stir in the garlic, chili powder, cumin and salt.

Add the water, reduce heat to low, cover pot lightly and simmer for about 10 minutes or until the sweet potatoes are soft.

Add the beans, tomatoes, and lime juice, stir, and continue simmering gently for about 10 minutes just until heated through.

Serve hot in big bowls with a dollop of yogurt or sour cream and a sprinkling of cilatro if you wish.

Will serve 2 to 4.

Feta Cheese Bean Dip Recipe

1 can (15 oz) Navy beans, drained and rinsed well
1/2 cup plain yogurt
1/4 cup sour cream
1/2 cup crumbled feta cheese
1 Tbsp lemon juice
1 garlic clove, grated
1/2 tsp salt
1/2 tsp black pepper
dash cumin
3/4 cup fresh herbs, your choice mixture of parsley, dill, and chives


Get out your food processor or blender.

Put everything in the vessel and hit puree, pulsing until mixture is smooth.

Scoop out into a bowl, cover with plastic and refrigerate for at least 30 minutes before serving.

Serve with vegetables as a dip for a healthy snack or light lunch or dinner. You may also use as a spread on hearty crackers.

Healthy Pink Salmon Patties Recipe

1 can (5 oz) salmon, skin and bones removed, drained
1 whole egg
1 Tbsp finely chopped green bell pepper
1/2 cup whole wheat or panko bread crumbs
1 tsp lemon juice
1/2 tsp dried thyme
salt and pepper to taste

Put all the ingredients in a big bowl and mix with a fork until well combined. Form mixture into 4 to 5 patties.

Put a large skillet over medium-high heat and add a little cooking oil.

When skillet is hot, add patties and cook until browned nicely, then flip and brown other side.

Serve hot in a whole wheat bun or alongside a salad.

Makes 4 or 5 patties.

Guilt Free Ranch Style Dip Recipe

1/2 cup buttermilk
1/3 cup olive oil mayonnaise
2 Tbsp minced fresh dill
1 Tbsp lemon juice
1 tsp Dijon mustard
1/2 tsp honey
1/2 tsp garlic powder
1/8 tsp kosher salt

In a glass or plastic bowl, put all the ingredients and whisk until well blended, smooth, and frothy. Store covered in the refrigerator until needed - it keeps for about 1 week.

Serve as a dip for fresh vegetable trays as snacks, light lunch, or dinner.

Mexican Jicama Sticks Recipe

1 medium size jicama
3 Tbsp fresh lime juice
1/4 tsp chili powder
1/4 tsp kosher or sea salt

Peel the jicama then cut into thin strips, about the size of french fries.

Put jicama in a glass or plastic bowl and sprinkle lime juice and chili powder over; toss to combine well. Add salt, toss, taste, adding more as needed.

Chill covered if desired, or serve immediately.

Will make enough snacks for 2.

Healthy Kid Friendly Fish Sticks Recipe

1/2 cup sour cream
1 Tbsp finely chopped pickles or pickle relish
sprinkle of dried dill, optional
1 lb firm white fish, cut into finger-size strips
1/2 cup cornmeal
1/4 cup chopped almonds
1/4 tsp garlic powder
dash cayenne
1/4 cup whole wheat flour
1/4 tsp black pepper
2 egg whites
1 whole large egg
1 tsp fresh lemon juice

Make the tartar sauce first; put the sour cream, chopped pickles, and dill in a bowl and stir to combine then cover and refrigerate.

Preheat your oven to 425 degrees and put a cooking rack on a baking sheet.

In a blender or food processor, combine the cornmeal, almonds, garlic powder, and cayenne, pulsing until a fine consistency. Pour out into a shallow dish; set aside.

In another shallow dish, stir together the whole wheat flour and black pepper; set aside.

In another shallow dish, whisk together the egg whites, whole egg, and lemon juice; set aside.

Arrange the shallow dishes in this order - flour, egg, cornmeal.

Dip each fish strip into the flour first, then the egg, then the cornmeal, shaking off excess in between each, then laying on the rack covered baking sheet.

Repeat until all fish is coated.

Bake fish in preheated oven for 15 minutes, flipping carefully with tongs once during the cooking time.

Remove and let cool slightly on the rack before serving with the tartar sauce you prepared earlier.

Will serve 4 to 6.

Healthy Hummus Chicken Wrap Recipe

2 cups cooked chicken meat, shredded with a fork
2 tsp olive oil
1/2 cup hummus
2 ribs celery, chopped fine
2 green onions, chopped fine
dash cumin
dash red pepper flakes
salt and black pepper to taste
4 medium size whole grain or other healthy choice tortillas for wraps
4 cups dark mixed salad greens

In a large bowl, combine the chicken with the next 6 ingredients; taste and season as desired with salt and black pepper.

Lay the tortillas out on a work surface and evenly divide the chicken mixture between them, spreading out slightly in the middle of the tortilla. Then top each with the greens and fold the wrap up from the bottom, then roll the sides in to form the wrap.

Serves 4.

Hearty Kale Bean Soup Recipe

1 Tbsp olive oil
2 regular carrots, diced
1 small onion, diced
1 garlic clove, minced
2 boxes (32 oz ea) chicken or vegetable broth
4 cups (tightly packed) cleaned and chopped kale
1 can (15 oz) cannellini beans, drained and rinsed
1/4 cup fresh shredded Parmesan cheese

Put the olive oil in a large soup pot over medium heat, add the carrots and onion and stir, cooking until vegetables have softened, then add the garlic and stir, cooking for just a few seconds longer.

Add the broth and kale to the pot, bring to a boil, reduce heat just so the soup stays at a gentle simmer and cook for 10 minutes or until kale is tender.

Add the beans and cook until heated through, stirring occasionally.

Serve hot in bowls with Parmesan cheese sprinkled over each serving.

Will serve 4 to 6.

Green Leafy Egg Scramble Recipe

1 whole large egg
2 egg whites
1 Tbsp milk, water, or broth
1 cup finely chopped kale (or other green leafy vegetable)
1 tsp light cooking oil
pinch red pepper flakes
salt and pepper to taste

Whisk whole egg, egg whites, and milk in a bowl; set aside.

Put a skillet over medium heat with the kale and cooking oil and cook just until kale softens, about 5 minutes, stirring frequently.

Pour the eggs into the skillet, sprinkle with red pepper flakes and salt and pepper, stir and turn heat down to medium-low.

Using a rubber spatula or wooden spoon, carefully pick up the egg mixture as it cooks and turn it over gently, continuing to cook until egg is set. Do not stir too much or turn heat up too high.

When egg is set, transfer to plates and serve hot.

Will serve 2.

Healthy Asian Cole Slaw Recipe

1 garlic clove, grated or pressed
1/4 cup rice vinegar
1 Tbsp olive oil
1 tsp soy sauce
dash red pepper flakes
1 bag (12 oz) cole slaw mix (shredded cabbage)
1 cucumber, cut into very thin strips
1 red bell pepper, cut into very thin strips
4 green onions, sliced thin lengthwise into strips

Whisk together the first 5 ingredients in a large bowl until mixture is frothy.

Add the remaining ingredients and toss well to combine.

Taste and season with salt and pepper if desired.

Will make 4 servings.

Healthy Veggie Patties Recipes

1 large egg
1/4 cup whole wheat flour
1 green onion, chopped
1 Tbsp horseradish
1/4 tsp kosher salt
1/4 tsp black pepper
4 cups grated root vegetables (carrots, parsnips, potatoes, sweet potatoes, etc.)
oil for cooking

Heat oven to 375 degrees. Get out large skillet and baking sheet.

Put in a bowl the egg, flour, onion, horseradish, salt and pepper and whisk together until well combined.
Add in the grated root vegetables and stir until mixed well.

Heat a little cooking oil in a large heavy skillet over medium-high heat.

Ladle small piles of mixture into the skillet, press down with a spatula to form patties. Cook until patties are browned, then carefully flip and cook again until browned; remove to baking sheet and continue cooking until all mixture is used.

Put baking sheet into preheated oven and bake for 12 to 14 minutes or until patties are cooked through and firm.

Serve hot as a side with meat, fish, or poultry, or as a main dish with salad as a side.

Healthy Cantaloupe Soup Recipe

1 medium cantaloupe, cleaned, diced
1 cucumber, peeled, seeds removed, and diced
1/2 cup plain Greek yogurt
1/2 tsp fresh grated ginger
2 Tbsp fresh basil
2 tsp fresh mint
2 tsp olive oil
1/4 tsp white wine vinegar
dash cayenne

Get out your food processor.

Put all the ingredients in the vessel and pulse until smooth. Use the puree setting once the ingredients are combined.

Pour into a glass or plastic bowl, cover and refrigerate for 30 minutes so flavors blend.

Remove and stir before serving. Serve cold. Add a dollop of yogurt and a sprig of mint to the top if you wish.

Will make 2 to 4 small servings.

Tips For Healthier Eating

What's On Your Plate? A Healthier Eating Guide

There has been much debate over the validity and usefulness of the new food guideline called MyPlate. Developed to replace, or at least augment, MyPyramid, MyPlate continues the personal approach (My), but dialed the complexity back several notches. This was intended to provide a more easily understood diagram, especially targeting children. With the simple diagram of a plate and cup divided between five food groups, children could take part in their own healthy eating patterns.

As simple concepts go, this is great. But, it leaves a lot of questions unanswered. Where are the oils? What kind of grains should you eat? Are any proteins a good choice? Is milk necessary at every meal?

By just putting a little more thought into the MyPlate graphic, we can come up with a more detailed nutritional guide. Let's take a look at the divided plate and see how we can improve it.

Vegetables

Divide your plate in half, and fill most of that half with very colorful vegetables. Bright colors equal nutrient rich foods. Do not include white potatoes in this portion of your plate, unless it's a small amount. Better yet, make those potatoes sweet potatoes. Remember, it's about the color.

Fruits

Fill the rest of that half of your plate with brightly colored fruits and berries. You want to choose a wide variety of colors in order to receive lots of nutrients. Bananas and apples are good, but they are not colorful. Branch out beyond these familiar fruits and explore all the colors you can find. Remember, frozen fruit and berries are a healthy option.

Whole Grains

You'll notice we changed the name from the MyPlate group called 'grains.' We want grains to be whole and as unrefined as possible. Limit refined grains (like white bread or white rice) to a bare minimum. An occasional cupcake is fine, but on a daily basis, keep your cereals, breads, pasta, and rice brown and whole for optimum nutrition. Whole grains should make up one-quarter of your plate.

Healthy Protein

Again, you'll notice a name change. The food group 'protein' is way too general. We want you to strictly limit your red meat and processed meats such as bacon and cold cuts. This one-quarter of your plate should be filled most often with fish, poultry, beans, and nuts. Occasionally lean meat can be served, but only occasionally.

Water

Yes, we've done it again. That glass of milk has been changed to water. It is not that milk should be totally avoided. However, one or two servings of dairy is sufficient, while water should be on the table at every meal. You will also want to have one glass of juice per day, but should avoid sugary drinks, including sugary fruit juices.

Healthy Oils

We have actually added a 'food group' to our plate. Now we have a little bottle of oil on the table. This signifies 'healthy oils' that should be included in our diet. Olive oil, canola oil, and other plant oils for cooking or salads is a good choice. Oils like butter should be limited, and saturated fats should be eliminated.

Stay Active

Many of the earlier food group guidelines added exercise, or staying active, as an important part of healthy living. Eating healthy is only part of the equation. Staying active, having a fitness routine, or just moving around, completes a well-rounded nutrition program, and that is why we added staying active back into our guideline.

MyPlate is a good tool to get kids and adults thinking about how their meal should look. But, it doesn't go far enough. Each individual should design their own plate with more specific, healthier choices laid out in more detail. You can call it My Own Plate, or My Own Pyramid, or whatever you choose. No matter what you call it, just start making healthier choices now to live a healthier life forever!

Mixed Salad With Maple Vinaigrette Recipe

1 Tbsp real maple syrup
2 Tbsp white wine vinegar
1 Tbsp olive oil
1/4 tsp kosher salt
6 cups mixed salad greens, baby spinach, etc.
3 cups mixed fresh strawberries, blueberries, etc.
1/2 cup chopped pecans, toasted
1/4 cup crumbled goat cheese

In a large salad bowl, whisk together the maple syrup, white wine vinegar, olive oil, and kosher salt until mixture is frothy.

Add into the bowl the greens and berries, and toss gently to combine.

Serve on 4 salad plates and sprinkle pecans and goat cheese on top.

Makes 4 salads.

Make Your Next Salad Shine With These Super Foods!

Take Your Simple Salad To Super Food Status

When looking for a quick nutritious dish, many of us turn to the old reliable bowl of salad. It's quick and easy, especially if you use all the handy bags of salad makings. But a bag of lettuce doesn't exactly win prizes when it comes to nutrition. Nor does it fill you up and keep you satisfied for long.

So how do you turn a quick salad into a nutritious salad? Let's take a look at a few ways to take that simple salad up a notch or two.

Greens

We might as well start at the beginning. The most basic salad can be better when you choose healthier greens. Just like any vegetable, the darker the greens, the more nutrients they offer. Don't limit your greens, whether lettuce or others, to one color or variety. You can find packages of mixed greens that offer choices, or you can create your own healthier blend of greens.

If you have some standard iceberg lettuce, go ahead and use it for the splendid crunch, but mix in some other greens like escarole, frisee, or even baby spinach. Don't forget to try some mustard greens for a spicy kick. And, all these greens offer lots of nutrients that our favorite iceberg lettuce does not.

Veggies

Look at your refrigerator and pantry. Are there vegetables lurking there? Perhaps there are veggies that you might not have even considered for a salad. Maybe you don't have a fresh tomato or cucumber. What would a salad be without these two veggies? Wait and see!

Grab a carrot and peel pretty shavings into the salad bowl. Chop up those celery tops you've been saving for soup. Do you have frozen okra, corn, green beans, or sweet peas? Toss them in. If you need to have a bit of tomato but don't have a fresh one, don't despair. Open a can of diced tomatoes and spoon out a few. The flavor will surprise and delight. Don't let the idea of a 'side salad' keep you from adding any vegetable you want to your new and improved salad.

Proteins

Here's where the nutrition takes another leap. If we're talking about taking nutrition up another notch, we have to mention protein. No meal is complete without a good amount of protein. But, in a salad, you need to be creative.

Chop up cooked chicken, fish, or meat and throw it in. But, don't stop there. Remember to hard-boil some eggs, mash them up, and sprinkle on top. A can of white Albacore tuna, flaked slightly, makes a delicious and nutritious addition. Skip the croutons and add nuts for protein and crunch. Rinsed canned beans or oven baked crispy garbanzo beans are another protein rich source. Cheese is another good source of nutrition. Use shredded hard cheese like Parmesan or crumbled soft cheese like Bleu cheese for interesting flavor, texture, and nutrition.

Fruits and Berries

When you're looking for super salads, look no further than fruits and berries. Choose first for color and then for taste. You really can't lose when you add any sweet fruits and berries to a cold, crispy bowl of greens.
Strawberries, orange segments, and tart apples are just the beginning. Include some fresh pineapple, mango, or pomegranate to the list and your salad will be full of color and nutrition. Blueberries, blackberries, and raspberries add lots of antioxidants and make any salad stand out.

With any nutritious dish, salads are best when you combine flavors, textures, and colors all together in one arrangement. Consider combining all these elements when you choose your ingredients and you will be guaranteed a successful super salad!

Orange And Wild Brown Rice Salad Recipe

1 Tbsp olive oil
1/2 Tbsp white rice vinegar
1/2 Tbsp real orange juice
1 tsp soy sauce
salt and black pepper to taste
1/2 cup cooked brown rice, chilled
1/2 cup cooked wild rice, chilled
2 green onions, chopped
1 celery stalk, chopped fine
1/2 red bell pepper, chopped fine
1 orange, segments removed and cut in half (or use mandarin oranges)
2 Tbsp golden raisins
2 Tbsp chopped almonds, toasted
mixed greens for serving, optional

In a large salad bowl, whisk together the first 4 ingredients, then taste and add salt and pepper.

Add the remaining ingredients and toss gently until coated well with dressing.

Serve over mixed greens for a filling salad if you wish.

Will serve 2 to 4.

Nutritional Tips You Need To Know

Take A Trip Through The Nutritional Guide Timeline

If you attended grade school any time during the last half century, you are familiar with one form or another of a guide to proper nutrition. These guides included a variety of shapes, lists, and patterns that were designed to educate the public about dietary needs for the individual.

Depending on the decade, and in some instances the group designing and promoting a particular guide, you would find differing emphasis on certain food groups. Let's take a look at the changes in food guides through the years.

1920s and 1930s - Keeping in mind that during this time refrigeration in homes was not commonplace, many of the guidelines were focused on safety. Food groups were established by nutritionists, but since this period in time was during the Great Depression, there were allowances for cheaper ways to feed the family. This did not always constitute the healthiest choices if we use what we know today about red meat, saturated fats, and sugars.

1940s - This decade's food guidelines were influenced by World War II. The 'Basic Seven' food groups introduced in the wheel graphic coincided conveniently with war rationing coupons. An interesting oddity in this food group wheel is that it was very specific about what foods to eat.

 For instance, instead of a group called "fruit and vegetables," in this guideline the group is called "citrus fruit, tomatoes, raw cabbage." There is also a group called "butter and fortified margarine" and one called "milk, cheese, and ice cream." However, you will not find serving sizes in this guideline. It just recommends that you have a number of servings from each group and that you "Eat This Way Every Day."

1950s to 1970s - In this guide we drop from seven food groups to four in order to simplify. The focus during these decades turned to fitness and adequate nutrition for health. Now we are given serving size suggestions within the four food groups (milk, meat, vegetable and fruit, and bread and cereal). However, there is no mention of sugars or fats.

1970s and 1980s - During these decades, a fifth food group is introduced as a means of informing consumers not to consume too much of a good thing. This food group covered sugars, fats, and alcohol. In the 1980s the Red Cross developed a graphic wheel design which included goals for nutrition as well as for moderation. Serving sizes were calculated for different caloric needs of an individual. This 'Food Wheel' was very much the inspiration for the Food Pyramid.

1990s - The Food Guide Pyramid took the graphic approach to a whole new level. Now the portions were easily understood at a glance. The largest servings per day were at the bottom, building upward to what we want as the smallest servings. This guide laid  out portions based on calories and set goals for optimum nutrition as well as moderation. This guideline added nuts to the meat group, but otherwise remained basically the same as the Food Wheel.

2005 - Aside from the new vertical design, the food guide called MyPyramid, continued along the same basic lines. However, this guide did add oils to the foods list and added physical activity along with twelve calorie levels as additional concepts when considering an individual's nutritional needs. As you can see, the food guidelines were getting more complex, again.

2011 - Many see the introduction of the MyPlate food guideline as a return to the less complex system from the 1940s. Here we have an easily understood graphic of a plate and cup. The plate and cup are divided and labeled with 5 different food groups - vegetables, fruits, grains, protein, and dairy.

 By glancing at the illustration, we notice a couple changes from the previous guidelines. The most notable is the "fats, sugars, alcohol" food group is gone, losing the lesson in moderation and replacing it with abstinence. The other change is the grains food group has now fallen from its lead role, being replaced by vegetables.

MyPlate does not indicate serving numbers or sizes. However, this graphic is backed up by a website that offers all this detailed nutritional information and more. The graphic itself does what it intended - it made nutrition easy enough for a child to understand.

As you can see, throughout the years our understanding of a healthy diet has changed. The important thing to remember is that we are constantly studying and learning what constitutes good nutrition. Keeping abreast of these changes is what families need to do to eat well and enjoy good health for a lifetime!

Chicken And Artichoke Salad Recipe

2 tsp lemon
1/2 tsp coarse brown or Dijon mustard
1/2 tsp finely chopped dill
1 1/2 Tbsp good olive oil
salt and pepper
3 cups dark green salad mixture, any combination you like
3/4 cup chopped artichoke hearts (jarred)
1 cup chopped cooked chicken
1 cucumber, diced
1 carrot, diced
1 green onion, chopped
1 Roma tomato, diced

Put the first 4 ingredients in a large salad bowl and whisk until frothy; taste and add salt and pepper as desired.

Add the remaining ingredients to the bowl and toss gently to combine.

Serve immediately.

Will serve 2 to 3.

Use These Tips ForSolving The Nutrition Puzzle

Ask a dozen people what their definition of nutrition is and you will likely get a dozen different answers. Is it possible that nutrition is that puzzling? Or is there another reason why such a wide range of answers should exist?

The answer is both. Nutrition can be puzzling AND there is a reason why nutrition cannot be generalized. Let's take a look at this complicated and puzzling question.

Complications and Changing Times

Human bodies are complicated. We are made up of many 'systems' that form our one body. I know you learned these in school, but let's recap just to remind ourselves of all the ways we need to feed our body. Our body's systems are: skeletal, muscular, cardiovascular, digestive, endrocrine, nervous, respiratory, lymphatic, urinary, and reproductive. Whew! Is it any wonder why finding the right nutritional balance is a bit confusing? And, even though we all share the same systems, we all start out genetically different, we live in different climates, and we live in different cultures. This all complicates things further by predisposing us to a vast range of nutritional needs.

We must add to this confusion the fact that science changes. What is believed to be nutritious one year, decade, or century, may be considered less than healthy during another time. Browse any of the popular ephemera websites to see just how far health and nutrition changes throughout the centuries. It wasn't long ago that alcohol and tobacco were used in elixirs and powders claiming to promote good health.

As you can see, our perception of nutrition and health changes over time - sometimes with scientific studies and sometimes with common sense. Either way, we live and learn and slowly we become more knowledgeable about nutrition and healthy lifestyles.

Piecing Together The Puzzle

With all those systems in our body and so many changes in what nutrition really involves, how can we ever figure out how to eat a well balanced diet? You may be disappointed to hear that there are no simple answers. Remember, the body is complicated and science changes facts on us all the time.

So, how DO we piece together the nutrition puzzle? The best answer we have is to take one piece at a time and see if it fits our particular lifestyle. There is a reason why a wide range of definitions for a nutritionally balanced diet exists, and that reason is we are individuals. Each person possesses a particular set of nutritional needs uniquely their own.

For example, modern scientific studies have shown that a person who exerts a lot of energy either working or playing needs complex carbohydrates to burn. A person who is building muscle needs a lot of protein. A person with a weakened or compromised immune system will need extra antioxidants in their diet. People who have limited sunlight would need another source of vitamin D.

This is just a small example of how individuals might benefit from specifically designed diets focusing on certain nutrients. Within each of these groups, you may have people of varying ages, too. A child's nutritional needs are definitely different from an older person's needs. Women and men have different nutritional needs, as well.

If you're ready to launch yourself into eating the most nutritionally balanced diet known to man, you just have to remember that one person's super-nutritional diet may not be right for you. Begin your research by first piecing together your body's own unique needs. Then take a good look at your lifestyle. Only then will the nutritional puzzle come together for you!

Oatmeal With Apples And Ceylon Cinnamon Recipe

1/3 cup old fashioned oats
2/3 cup water
1 medium crisp apple, washed, cored, and diced small
1/2 tsp Ceylon cinnamon, or to taste
pinch Celtic or sea salt
for serving; milk, chopped nuts, fruit optional

Put all the ingredients in a saucepan over medium heat and bring just to a boil.

Reduce the heat to low and simmer gently, stirring several times, until oatmeal is cooked fully, about 5 to 10 minutes.

Remove from heat and serve hot with milk of choice and some nuts and fruit if you like.
Makes 2 servings.

Tips For Fast And Nutritious Meals

Nutritious Fast Food For A Frenzied Family

Let's face it - the sit down meal at 5 o'clock just isn't going to happen in your house tonight, or most nights, or maybe any night. A typical family evening may not see all the family members together until it's time to say goodnight. Between work, school, sports, clubs, music, and other activities, we are on the go from sun-up to sun-down, and beyond.

Once everyone gets their activities on the family's calendar, you can make your schedule and everything turns out just fine, right? Wrong. As you are traveling through your day, you notice nutrition has taken a back seat.
If most days are spent taking one or more trips through the drive-thru fast food place or calling in for pizza delivery, you know no one is eating a balanced diet. This is detrimental to your family's health and happiness. But, is there a way to change this? Yes. Let's take a look at some suggestions for having nutritious food ready and waiting for your frenzied family to grab and go.

Wrap It Up

This is one meal that satisfies everyone and is so easy to make and to store. Keep the ingredients simple, and don't use anything like lettuce, cucumbers, or tomatoes, or other things that wilt or get watery if you want the wraps to last for a while.

Use good whole grain, sundried tomato, or spinach tortillas. Spread hummus in the middle and top with shredded cooked chicken, black beans, or other protein like fish or tofu. You can include chopped bell peppers or celery, or cooked brown rice or quinoa. Just remember, if you want the wraps to last, limit the vegetables to non-runny kinds. Wrap these up into burrito shapes, then wrap tightly in plastic wrap. You may want to wrap them up again in aluminum foil to make them easier to transport.

Chicken Bites

Make a big batch of chicken fingers and store them in the refrigerator for an easy, protein rich meal. But, you don't just want a bowl of chicken sitting there. Create small grab-and-go meals that are fast and nutritious.
Most kids like to dip chicken in dressing of some sort. Make your own healthier version of Ranch style dip using yogurt and lots of herbs. You may also like to make some spicy salsa style dip with fresh tomatoes. When you package up your homemade chicken fingers with a couple dips alongside, this fast food seems more like a meal. Don't forget to include a biscuit and your kid-on-the-run will have a full tummy in no time.

Tex Mex Meal

Black beans are an excellent source of nutrition that can be used in countless ways to make a fast meal. Expand the classic black bean dip you might enjoy at a Mexican restaurant to a more filling dish.

Lightly smash some rinsed black beans in a big bowl, add diced tomatoes, salsa, corn, chopped avocado, onion, and any other ingredients that sound good to you. Mix and chill. Divide the dip into little bowls, then package up with a couple handfuls of good whole wheat tortilla chips. Remember, black beans are loaded with protein and dietary fiber, so even though this dish is often considered a snack, with all that goodness going on in there, it is really a full-meal-deal.

Those are just three nutritious dishes that you can have ready and waiting for your busy family to grab anytime, day or night. It just goes to show you that you don't have to miss out on nutrition no matter how frenzied your family gets.

Cannellini Bean Greek Salad

1/4 cup white wine vinegar
1/4 cup olive oil
1/2 tsp dried oregano flakes
1/4 tsp black pepper
1/8 tsp kosher salt
1 can (15 oz) cannellini, drained then rinsed
1 Roma tomato, diced
1/4 cup diced sweet onion
1/4 cup diced green pepper
1/4 cup crumbled feta cheese
1/4 cup chopped kalamata olives
mixed greens for serving, optional

In a large salad bowl, whisk the first 5 ingredients together until frothy.

Add the remaining ingredients to the bowl and toss gently until all ingredients are coated well with the dressing.

Serve immediately by itself or over a bed of mixed greens.

Will serve 2 to 4.

Easy Tips For Reading Nutrition Labels

New Nutrition Labels - Clarifying Confusion With Common Sense And Science

We've gotten so used to seeing nutrition labels on our food, does anyone even pay attention to them? The answer is; "Yes."  Since the 1960s, food labeling became the norm, rather than the exception. In the beginning, we saw foods mostly labeled for additives. The idea was to inform the consumer of ingredients they might prefer to avoid.

Then during the 1990s, a new focus was added; that was the idea that nutritional data was also important to consumers. New labeling terms were standardized so we could compare the claims made by food manufacturers. Terms like "low fat," "light," and "no sugar added" were investigated and new guidelines were created.

All this led to the nutrition label we see today. Now we find facts for fats, calories, and  percentage of dietary values for vitamins, minerals, and other nutrients based on a specific caloric intake. It's all very good, but we all know how confusing the labels are. We also know there are still some bits of information missing.

The New Nutrition Label

According to the FDA, change is good, especially when it comes to clarifying nutrition labels. The last update was in 1994, and a lot has changed since then. Popular opinion, common sense, and scientific studies all played a part in these changes.

Here is an example of common sense. If you've ever struggled with calculating serving sizes, you are not alone. The new labels are designed to take the fractions of servings out of choosing a food product. This change was brought about by one common sense notion; when we sit down with a soft-drink, we don't care if it's 16 ounces, 12 ounces, or 20 ounces. We are going to drink the whole thing.

It's simple. The old labels assume a certain number of ounces was a 'serving.' The new labels take into account that we are not drinking part of a bottle of soda at one sitting; we are drinking it all. The new label will read "1 serving per bottle" and list the ingredients, calories, and nutrient information for that one bottle, not a portion of it. Common sense and no more math.

Larger packages which you would divide will have two column labels; one with "per serving" and the other with "per package" information. Think about a bag of chips or pint of ice cream. A person may choose to eat the entire package. If so, that person may want to be aware of what is being ingested. On the other hand, that person may wish to divide that bag of chips into the serving sizes on the package so he or she can limit their caloric, or sodium, or sugar intake to the "per serving" amount.

Speaking of sugar, labels will now show "added sugars" as a separate category so the consumer won't have to try to calculate natural sugars that occur in a product versus added sugars. Until now, "sugars" was a combination of added and natural sugars. Consumers said they wanted to know how much of each, and this new label will address that issue.

Science is playing another big role in these new labels. Since studies show that many Americans are currently deficient in Vitamin D and potassium, these two nutrients will now have a featured spot on the new label. Vitamins A and C may keep their place if the food manufacturer wishes to highlight them, but they are not required any longer. The 'daily values' will change for things like sodium, lowering the percentage to reflect a recommendation to lower sodium to reduce high blood pressure.

The ever popular "calories from fat" will be eliminated. This is due to studies that indicate that weight gain is caused by the type of fat consumed, and not by the amount of calories from the fat. You will still find the boxes for "total fat," "trans fat," and "saturated fat" so you can make an informed decision about what sort of fat you want in your meal.

You will also see calories take center stage. With the new enlarged font, you won't have to search for the number of calories in that bag of cookies. And, as mentioned, the package will take into account most consumers habits and assume that most people don't stop at just one cookie.

These are all good changes. From the common sense soda serving example to the scientific research regarding calories from fat and vitamin D deficiencies, the labels will give the consumer more up to date information. And, with the more visible calorie count, it will be rather difficult to explain away eating an entire box of cookies or bag of chips and pretending you didn't know how many calories you just ate. I'm sure that never happens, but it is good to know. And, the more we know, the more likely we are to make healthier choices. Happy label reading!

Broiled Black Bean Cheese Burgers Recipes

1 can (15.5 oz) black beans, drained
1 large egg, whisked
1/2 cup panko or whole wheat bread crumbs
1/4 cup finely chopped green onion
1/4 cup shredded cheese (your choice)
1/2 tsp cumin
1/4 tsp salt
favorite burger toppings and buns

Put the drained black beans in a bowl and smash them up with a fork.

Add the remaining ingredients and stir until well combined.

Turn on broiler and grease broiler pan lightly (or cover with tin foil).

Divide the mixture equally and form patties with hands, patting until as firm as possible.

Place on broiler pan about 6 inches below heat source and broil until the top gets crusty and browned slightly, then carefully flip and broil again until browned.

Remove and serve on healthy bread choice with favorite toppings.

Will make 2 to 4 patties depending on size.

Simple Tips For Cooking Nutritious Foods

Keep Your Tummy Full With These Simple Nutritious Foods

Having a good selection of nutritious foods in your refrigerator and pantry at all times is a great way to stay on track with your diet. Whether you are on a weight loss program or just want to maintain a healthy lifestyle, proper nutrition is important to the success of both.

But even our best intentions for eating well can go off track when we get hungry. That bag of chips is mighty inviting when our tummy starts to rumble. And, you may have stocked up on celery sticks to snack on, but hunger pangs and celery sticks just don't go together.

There is good news. There are nutritious foods that satisfy even the hungriest among us. Yes, some foods are more filling than others. The trick is to find the foods that are also nutritious. That bag of chips IS filling, but it doesn't fit the bill when it comes to nutrition. Let's take a look at some foods that meet both requirements.

Protein

Research shows that high protein snacks satisfy hunger for reasons other than just filling the tummy. It is believed that both plant and animal protein act the same in our body to produce that full feeling. As proteins are digested, they release peptides which send a signal to the brain that tells the stomach to release glucose which acts as an appetite suppressant. In other words, you don't want to eat anymore because your tummy says it's full, not because there is a lot in there, but what's in there is giving the 'all's full' signal.

Adding protein to every meal and enjoying protein rich snacks is a great way to feel full and avoid the snack attacks. Nibble on nuts, cold chicken, or go ahead and give that celery stick a try, but just fill it with peanut butter.

Prunes

Don't be sidetracked with an image of your grandparents enjoying their prunes every morning. This is one snack that should be added to your nutritious diet for so many more reasons than that. If it helps, remember that prunes are just dried plums. There, is that better?

Dietary fiber is a great tool for filling an empty tummy, and we all know that prunes are loaded with fiber! An additional benefit to eating prunes is they also satisfy a sweet tooth. So if your snack attacks involve a pint of ice cream or a sleeve of Girl Scout Cookies, grab a handful of prunes instead. You will fill up fast and enjoy the nutrients that come along with this little dried plum.

Garbanzo Beans

We all know that beans are loaded with fiber, protein, and other nutrients. But sometimes we just don't want to sit down to a whole meal of beans, we just want to stop a snack attack in its tracks. Here's where a great garbanzo bean snack comes to the rescue.

Garbanzo beans are a protein and by virtue of being a protein will help your tummy send an "all full" signal to your brain. However, making a crunchy snack out of garbanzo beans does double duty. Just spread some rinsed garbanzo beans on a baking sheet, drizzle some olive oil over the top, and bake in a hot oven until they crisp up a bit, stirring around a little during this baking time. Remove, add salt, and let cool slightly. Now you have a protein AND a satisfying crunchy snack in the same bowl. If you crave potato chips at night when your tummy feels empty, grab some crunchy garbanzo beans and your craving will be over and, unlike potato chips, it won't come back.

Nuts

We mentioned nuts in the protein section, but there are other reasons to eat nuts when you need to get rid of that hungry feeling. One reason is the natural oils in the nuts work to create that full feeling. Studies show that natural, healthy oils have a satiating effect on the stomach, sending signals to the brain that actually help slow down the drop in blood sugar. And as we know, rapid blood sugar drops create hungry feelings fast.

Other reasons nuts keep us feeling fuller longer is they are loaded with fiber and provide a long lasting chewing sensation. It is almost impossible to eat nuts too fast. Choose whole almonds for your next snack and I guarantee you will enjoy a good long nibble that will keep you feeling full for a good long time.

These are just a few of the foods that will keep your tummy feeling fuller for a longer period of time. If you are on a weight loss program, this is important to stay on track. If you are concerned about eating a nutritious diet, all of these foods offer lots of nutrients along with filling up your tummy. When it comes to good nutrition, having a few of these foods in your house will go a long way to satisfying all your dietary needs.

Healthy Black Eyed Pea And Corn Salad Recipe

2 cans (15 oz each) or 2 bags frozen (16 oz each) black eyed peas
1 can (15 oz) or 1 bag frozen (16 oz) whole kernel corn
1 Tbsp olive oil
2 Tbsp lemon juice
1/4 cup chopped fresh parsley
salt and pepper to taste
8 oz cooked brown rice or cooked quinoa, chilled
2 stalks celery, diced fine
2 green onions, diced fine
1 small red bell pepper, diced fine

Drain the cans through a colander, or thaw and drain the frozen black eyed peas and the corn through a colander; set aside.
In a salad bowl, whisk together the olive oil, lemon juice, and fresh parsley until well combined; taste and add salt and pepper as desired.
Add the brown rice or quinoa, and the celery, onion, and bell pepper to the bowl with the dressing and toss to combine.
Add the black eyed peas and corn and toss gently until all is combined.
Serve cold.
Will serve 4 to 6.

Use These Tips For A Healthy Diet

Introduce These 3 Simple Super-Foods To Your Busy Family

No one really sets out to feed their family an unhealthy meal. But, it happens. The reason it happens is usually pretty simple - we're busy. Maybe we forgot to go grocery shopping or worked late and couldn't get dinner started as planned. Maybe the family eats in shifts and it's a struggle to keep up. Or, maybe we just don't know what to make. Whatever the reason, a healthy diet may not be happening right now.

But, that doesn't mean you can't find ways to get more nutrition on your table. The good news is, it doesn't require investing a lot of money, time, or research to figure out simple ways to serve healthy meals on a busy schedule.

One of our all time favorite approaches to putting healthy meals on the table is to use 'super-foods' as often as possible. These foods are called super-foods because they are 'nutrient dense,' meaning they are loaded with lots of good stuff in a relatively small package.

There are many of these nutrient rich foods that are inexpensive and easy to serve, which is exactly what your busy family needs. Let's take a look at a few favorite super-foods to help you get started today feeding your family simple nutritious dishes, without spending a lot of time or money.

Sweet Potatoes

This is a high energy, nutrient packed food that satisfies even the hungriest person at the table. Sweet potatoes are so versatile. Just wash them up, cut a slit in the skin, and bake them just like white potatoes until they are soft. Then cool slightly and scoop the insides out into a bowl. Or you can make french fries, soup, casseroles, or dice and boil. Serve them sweet or savory to suit the tastes of your family.

In just one cup of cooked sweet potato, you get 7 grams of dietary fiber and 4 grams of protein. You only get 3 calories from fat and they are cholesterol free. This same cup of cooked sweet potato also gives you 65% of your recommended daily value of vitamin C and lots of B vitamins and minerals. But the most amazing nutritional powerhouse is found in the vitamin A you get - over 700% of your recommended daily value! Stock up and dig in. This is one super-loaded, super-cheap, super-food you don't want to miss.

Canned White Tuna

If you've steered away from tuna in a can because you have bad memories of that stinky, oily stuff in school casseroles, it's time to come back. White tuna, albacore tuna, when canned in water is fresh and delicious tasting. It flakes nicely and has none of that texture or smell that might be haunting you. You can use white tuna in salads, casseroles, and even stir fry. When you have a hungry family staring at you from the table, you will be glad you have some of this tasty fish on hand.

We know fresh fish is nutritious, but what about canned fish such as white tuna? Well, you'll be pleasantly surprised to learn that in one small can of white tuna, you will be receiving a whopping 41 grams of protein. Along with that good news, you'll also be happy to hear about the generous amounts of niacin, B6, and B12, along with a tremendous amount of those lovely Omega-3 fatty acids we need for optimum health. Don't let your memories of canned tuna scare you away. Stock up on white albacore tuna and enjoy this nutrition dynamo.

Cooked Brown Rice

Because we're talking about nutrition for a busy family, we can't forget about one of our favorite quick ingredients - cooked brown rice. I emphasis the 'cooked' here because it just won't do for this conversation to have to wait for long grain brown rice to cook. And you don't want to cheat and use par-boiled or other quick cooking rice, because the very nutrients you want in this super-food are removed in order for the rice to cook quickly.

Use only long grain brown rice, the stuff that takes about 40 minutes to cook. The trick here is to cook up several batches and put them in the freezer. It lasts for a long, long time and is ready in minutes when you are. You can even microwave the cooked rice to speed things up. Mix cooked brown rice with any nutritious food for a very fast and filling meal.

Brown rice has lots of nutrients to offer, along with the wonderful texture, of course. This is a complex carb, which means it's slow burning, providing lots of energy over a long period of time. You'll find only 15 calories from fat in a one cup serving, 4 grams of dietary fiber, 5 grams of protein, and a healthy supply of vitamins and minerals.

 Brown rice is a very good source of manganese, which is important for bone health, skin health, blood sugar regulation, and has even been found to fight asthma. Pile your family's plates high with long grain brown rice and you have an excellent base for nutrition at a very reasonable cost.

These are just 3 examples of reasonably priced super-foods to introduce to your family. Even the busiest families can put these nutrition powerhouses on the table quickly and with little preparation or fuss. And, isn't that what we are all looking for? Feed your hungry family fast without missing out on all the nutrients they need to stay healthy and happy!

Healthy Salmon Sticks Recipe

1/3 cup olive oil mayonnaise
1/4 cup plain Greek yogurt
1/2 lemon, juice and zest
1 tsp chopped fresh dill
2 egg whites
1 cup panko
2 Tbsp finely chopped flat leaf parsley
2 Tbsp Parmesan cheese (the dried kind)
1/4 tsp black pepper
1 lb fresh salmon, cut into thin strips

Prepare the dip first; In a small bowl, whisk together the mayonnaise, Greek yogurt, lemon juice and zest, and the fresh dill until smooth. Cover bowl and refrigerate for about 30 minutes.

Preheat oven to 400 degrees and put a baking rack on a baking sheet.

In a bowl, whisk the egg whites until frothy.

In another bowl, put the panko, parsley, Parmesan cheese, and black pepper, and stir to combine. Take each salmon stick and dip into the whisked egg whites, then lay carefully into the panko mixture, pressing and turning to coat the salmon well, then lay the piece of fish onto the rack and continue coating each strip of salmon in the same way.

Bake the salmon strips in the preheated oven for about 20 minutes, carefully turning with tongs about halfway through the baking time.

Remove and let cool slightly, then serve with the dipping sauce you prepared earlier.

Will serve 4 to 6.

Healthy Cooking Tips For A Balanced Diet

Get Off The Weight Loss Roller Coaster With A Balanced Diet

Let's be honest; each diet out there sounds good. As a matter of fact, each diet you try may result in some pretty nice weight loss. If you follow the rules and stick to the plan, you probably will see some reduction in weight, inches, or both. That's all good.

Then it's back. Maybe it takes a month or two, or maybe a year, but eventually many of us slide back to our old eating habits. The reason this happens varies. The diet may have required recipes that were too complicated, or expensive, or time consuming. The food on the diet may have been bland. Perhaps the food allowed on your diet was not filling, leaving you hungry all the time. Or maybe you were eating food that the rest of the family wasn't eating, exiling you to the kitchen while everyone else enjoyed your old favorite recipes around the table. Well, that won't do for long.

None of these scenarios are very happy. Diets, by their very nature, are often limiting. If you are eliminating whole food groups for your diet or tediously picking apart every dish to cast out unapproved ingredients, you are most likely headed for a diet disaster somewhere down the road.

But, all these popular diets sound so good! Most people who want to lose weight want to lose it fast, right? So who wouldn't want to sign on for a diet that promises these kinds of results? Lose it fast and keep it off - that's the ticket!

The fact is, there are no indications that this type of diet succeeds in the long run. Most people regain the weight they lost because they eventually fall off the diet. But, there is a way to lose weight and keep it off for a lifetime. Unfortunately, this diet will never take any nation by storm or make headlines anywhere.

The Most Unpopular Diet Of All Time

This diet is so unpopular that it doesn't even have a name. Although most of us learned about this diet in grade school, many of us have long since pushed it aside and out of our mind. This diet is called the 'Balanced Diet.'

Yes, that's the boring diet we all know from our food pyramid from the old days. It's changed over the years as scientific research into nutrition has found a few changes needed to be made. But, the basics have been, and still are, the same - eat a balanced diet to maintain a healthy weight.

The science behind a balanced diet is simple; our body needs a certain amount and variety of nutrients to operate under certain conditions. The key here is balance and variety.

Balance May Be Boring But Results Are Real

A very basic principle in dieting that still exists suggests that we only need to be concerned with calorie reduction to lose weight. The theory is we will lose weight if we keep very close tabs on our calories and made sure we only take in the calories that we will burn during our day. It doesn't matter where the calories come from, just as long as you don't go over your calorie intake for the day.

But this principle doesn't explain why some people fail to lose weight when they reduce their calorie intake. This is where the boring old balance comes in, and works. If a person relies totally on calorie reduction as a way to lose weight, that person may not be getting the nutrients they need to maintain the weight loss. We know, for example, that protein builds muscle and muscle burns calories. A person who is reducing calories would do well to eat plenty of protein and exercise to build muscle which in turn burns fat. In other words, a few extra calories consumed from a protein rich source would add balance to that particular diet.

Another popular method to lose weight is to eliminate carbohydrates from the diet. Most people who do this will see some weight loss almost immediately. This is encouraging, but may be short lived if the diet is not nutritionally balanced.

People who follow a low-carb diet must realize that not all carbs are bad, and some are actually essential. For instance, complex carbs are necessary for energy and healthy brain function. Those little neurons in the brain simply won't fire without proper care and feeding. Again, a good balance of complex carbs, the slow burning so-called 'good carbs,' with plenty of protein, vitamins, and minerals, may not make the bestseller list of diet books, but the long lasting healthy results speak for themselves.

These are just a few examples of some of the diets that many of us follow from time to time. And, yes, many of us see results quickly and enjoy watching the scale numbers drop. But, many of us also see those scale numbers start climbing back up again before long. Sadly, we then fall into the same trap and it starts all over again.

Isn't it time you got off that weight loss roller coaster? Following a nutritionally balanced diet is the proper way to promote healthy weight loss. It may not be fancy, fast, or glamorous. You may have the most boring diet stories to tell your friends. But, you'll be losing weight and feeling great, and there's nothing boring about that at all!