Grilled Veggie Muffuletta
- Toss peppers and eggplant with olive oil and salt. Grill on medium 8 to 10 minutes or until tender and lightly charred, turning over once.
- Slice top 1 1/2″ off bread; remove inside of loaf, leaving 1″ wall. In cavity of bread, layer giardiniera; grilled eggplant; provolone; and grilled peppers. Spread olive tapenade on underside of bread “lid”; place on top of loaf, pressing down firmly. Cut into sixths to serve
HEALTHY AFRO-CARRIBEAN FOOD!
Homemade ‘Down South’ Chicken Enchiladas
You may not think of them first, but enchiladas are also comfort food. These cheesy, saucy goodness will prove that you can’t eat just one–especially with this recipe.
3 Boneless Chicken Breasts
1 dozen Corn Tortillas
1 lb Four Cheese Mexican Blend
1 Medium Onion
3 cloves Garlic
3 tsp Salt
1 tsp Black Pepper
Enchilada Sauce (2 cups):
1/4 cup canola oil
2 tablespoons flour
3 tablespoons chili powder
1 (8 ounce) can tomato sauce
1 cup chicken broth (water can work too)
2 teaspoons ground cumin
1 tablespoon garlic , minced
1/2 teaspoon onion powder
1/4 teaspoon salt
For additional help, here’s a quick video below:
(**Be advised the video uses canned enchilada sauce, but you should use homemade**)
Blue Banana Smoothie
Kids love smoothies! Jazz up this Blue Banana Smoothie with your favorite nutrition-enhancing “boosts.”
8 ounces milk (use your favorite such as fat-free, low-fat, reduced-fat, almond, soy)
½ cup frozen banana slices
½ cup frozen blueberries
Optional Boosts (Choose 1 or More)
1 cup fresh baby spinach
½ cup plain low-fat yogurt
¼ cup oatmeal
1 to 2 tablespoons ground flaxseeds
1 tablespoon unsweetened cocoa powder
Honey, to taste
Cinnamon, to taste
- In blender, puree everything until smooth. Serve immediately.
- The frozen fruit gives the smoothie a thick texture. Add water if you want a thinner consistency or add ice if you want it even thicker.
Serving size: 1 smoothie
Calories: 190; Total Fat: 1g; Saturated Fat: 0g; Cholesterol: 5mg; Sodium: 105mg; Total Carbohydrate: 38g; Dietary Fiber: 4g; Sugars: 27g; Protein: 10g
Dawn Jackson Blatner, RDN, CSSD, is a registered dietitian nutritionist and author.
Recipe Remix: Vegan “Chicken” & Dumplings
When it comes to comfort food, chicken & dumplings is right up there with mac n’ cheese, greens and cornbread dressing. It is one of those things that combines everything I want: vegetables, thick sauce, meat and a little bit of love. But I must admit, I was a little skeptical when I made this recipe by Darius Cooks at first, because it was vegan, but he never failed to disappoint! This dish was SO GOOD! You have to try it. Here’s the recipe:
2 cups of pulled jackfruit
2 teaspoons of olive oil
1 cup of diced onion
4 cloves of garlic, minced
1/2 cup of diced celery
1/2 cup of diced red bell pepper
1 cup of diced carrots
1 cup of frozen peas
1 teaspoon of Kosher salt
1/2 teaspoon of black pepper
1/2 teaspoon of garlic powder
1/2 teaspoon of ground fennel
1/2 teaspoon of onion powder
2 sprigs of fresh thyme
1 bay leaf
4 cups of vegetable stock
2 cups of vegan half and half
1/2 cup of vegan cream cheese
About 1 cup of Pillsbury crescent rolls, cut into squares
Chopped parsley, to garnish
To start, heat the olive oil in a large pot. Then, saute the onion, garlic, celery, bell pepper, and carrots for about 3-4 minutes until fragrant. Then, add in the seasonings – salt, pepper, garlic powder, ground fennel, and onion powder. Cook for a few more minutes being sure to stir well. If the pan is a bit dry, you can always add a bit more olive oil.Then, Add in the vegetable stock, jackfruit, half and half, fresh thyme, and bay leaf. Cook on medium heat for about 30 minutes until the stew has reduced some. Then, add in the crescent rolls and cook until they’re done. The last thing you’d want to do is…
… stir in the vegan cream cheese (creamy factor insurance policy!) and then top with chopped parsley.
PLEASE READ: After making this a few times, I’ve noticed that sometimes I might want the stew to be thicker. If you do, then, just whisk together about a teaspoon of cornstarch with a teaspoon of cold water. Pour half of the cornstarch slurry into the stew while it’s still cooking – it’ll thicken right away. If it’s still not thick enough for your liking, add the remainder of the slurry. Be careful though, because you can add more slurry – but, you can’t take any away if you’ve added too much.
Semonia Crusted Catfish Steaks
Semolina made from durum wheat and is yellow in color. It can be found in many major grocery stores)
-1/2 teaspoon of smoked paprika
-1/3 teaspoon of ground fennel
-About a third cup of half and half
-Oil, for frying (I typically use Canola)
1.. Preheat the oil to about 360 degrees.
2. Meanwhile, season the fish with salt, pepper, garlic powder, paprika, and ground fennel.
3. Once seasoned, pour in the half and half and mixed well to ensure the fish is well seasoned. Then, dredge in semolina flour and fry until golden brown.
4. Remove from the oil and drain on paper towels. Sprinkle a bit of Kosher salt over the fish while it’s still warm for an extra added flavor boost.