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Good Food!

Creamy Corn Souffle

By Chef Jeff Woodward, The Rogue Chef


TIME: 90 minutes

SERVINGS: 10 - 12

INGREDIENTS:

½ C Unsalted Butter

1 Yellow Onion, chopped

2 Jalapeños, stemmed and chopped

4 Garlic Cloves, finely chopped

3 C Fresh Yellow Corn Kernels

1 (16 oz) Sour Cream

1 (14.75 oz) Can Creamed Corn

2 (8.5 oz) Boxes Corn Muffin Mix

2 Large Eggs, beaten

2 tsp Kosher Salt

INSTRUCTIONS:

  1. Preheat the oven to 350°.

  2. Spray a 9x13 inch baking dish with non-stick cooking spray.

  3. Melt the butter in a large skillet over medium heat.

  4. Add the onion, and cook until softened, about 8 minutes.

  5. Stir in the jalapeño and garlic.

  6. Cook for about 2 minutes.

  7. Stir in the corn and cook for about 4 minutes.

  8. Transfer mixture to a large bowl.

  9. Add the sour cream, creamed corn, corn muffin mix, eggs, and salt into the large bowl.

  10. Stir until well combined.

  11. Pour mixture into the baking dish and spread evenly.

  12. Bake for 50-60 minutes or until the center is puffed and lightly browned on top.

  13. Let cool for 5 minutes before serving.

  14. Sprinkle with parsley if desired.

Go Rogue by adding ¼ cup of shredded pepper jack cheese to the mixture.

Want Chef Jeff to make this delicious dish for you? Contact him at www.TheRogueChefBranson.com .


 

What are 'Superfoods' and how do they contribute to a healthy diet?

COMPILED BY JANET STEINKAMP, Editor

 

The Globe has been featuring heart healthy recipes this month for American Heart Month. This week the focus is on superfoods.

 

Superfoods seem to be the latest buzz word. Merriam-Webster dictionary defines superfoods as “a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber or fatty acids) considered beneficial to a person’s health.” Superfoods are known as nutrient-dense foods that boost a healthy diet.

 

It is important to consume a variety of superfoods from all food groups as part of a healthy and balanced diet, while being mindful of calorie limitations. No single food—not even a superfood—can guarantee all the nutrition and health benefits we need.

 

NOTE: Consult a health care provider with questions and concerns about your diet, as well as any foods you should increase or limit.

 

Listed below are many (not all) of the foods considered to be superfoods, plus easy-to-prepare, delicious recipes for healthier eating.

 

Fruits

●      Berries, such as blueberries, strawberries and raspberries. Blueberries are at the top of the superfood list, but strawberries and raspberries are also nutritional powerhouses loaded with vitamins, minerals, fiber and antioxidants. When berries are not in season, frozen and freeze-dried berries are just as healthy. Add berries to yogurts, cereals, smoothies or eat as a snack 

●      Apples are a superfood rich in soluble fiber, vitamins A, C and K, minerals and antioxidants, and associated with health benefits.

 

Vegetables

●      Spinach loaded with vitamins, minerals and antioxidants is a top superfood because it has more nutrients per calorie than any other food.

●      Sweet potatoes are highly nutritious and loaded with carotenoids known for antioxidant properties.

●      Tomatoes have a number of phytochemicals for useful benefits and contain lycopene—a powerful antioxidant.

●      Cruciferous vegetables including broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale and kohlrabi contain beneficial fiber, vitamins and phytochemicals. Kale has substances that may help reduce blood pressure and protect against heart disease.

●      Avocado contains heart healthy fats (monounsaturated), is rich in fiber, potassium, magnesium and vitamins. Use avocado as a healthy topping for toast, in salads and more.

●      Leafy greens are loaded with Vitamins A and C, calcium, fiber and phytochemicals that give positive health benefits.

●      Mushrooms, green peppers and red peppers are also superfoods.

 

Nuts and seeds

●      Almonds, walnuts, hazelnuts – Nuts are a good source of plant protein and monounsaturated fats that may reduce the risk of heart disease, but are calorie dense so limit to a small handful.

●      Chia seeds, flaxseeds

 

Whole grains:

●      Quinoa, oatmeal, brown rice, wild rice, buckwheat – Whole grains are an important source of soluble and insoluble fiber, B vitamins, minerals and phytonutrients to name a few. Research shows that whole grains are helpful in lowering cholesterol and protecting against heart disease and diabetes.

 

Protein:

●      Eggs when eaten in moderation are a good source of protein. If concerned about the cholesterol in eggs, use egg whites that still have protein, but no cholesterol.

●      Greek yogurt is a good source of protein and calcium. Yogurt contains some of nearly every nutrient needed in the body. Plain Greek yogurt (and/or with added fruit) is healthier than yogurt sweetened with sugar. Substitute yogurt for mayo or sour cream in recipes.

●      Fish including salmon, tuna and sardines (fresh, frozen or canned) is a source of protein, omega-3 fatty acids; research indicates fish is beneficial in helping prevent heart disease risk. The highest omega-3 fish are salmon, tuna steaks, herring, trout, anchovies and sardines. Be mindful how fish is prepared to avoid eating unhealthy fats.

 

Others:

●      Olive oil is a staple ingredient of the Mediterranean diet, rich in monounsaturated fat—helpful for heart health and is a healthier alternative to butter or margarine.

●      Dark chocolate is rich in flavonoids, antioxidants, and shown to help lower blood pressure and boost overall circulation and heart health. Eat in moderation.

●      Green tea is known for its antioxidant properties among other health benefits.

 

 

Katherine D. McManus | Health.harvard.edu

 

*****

 

RECIPES THAT CONTAIN SUPERFOOD INGREDIENTS

 

FRUITS

The Best Homemade Blueberry Crisp



This delicious dessert features healthy and sweet blueberries topped with an oat crumble and made with wholesome ingredients for a guilt-free dessert. The addition of chopped almonds, walnuts or pecans gives the topping mixture a healthy crunch. You can enjoy this recipe year around using frozen blueberries. Other fruits such as raspberries, blackberries, cherries, apples and peaches are wonderful substitutions for blueberries. To make this recipe gluten free, oat flour, gluten free all-purpose flour or grain free almond flour may be used.

INGREDIENTS

FILLING

●      6 cups blueberries, fresh or frozen

●      1 teaspoon lemon juice

●      3 tablespoons cornstarch, for thickening, if desired

●      2 tablespoons maple syrup

TOPPING

●      1 cup old fashioned oats (or quick oats)

●      1/4 cups almonds, walnuts or pecans, chopped

●      1/2 cup white wheat flour (recommended)

●      1/3 cup applesauce (substituted for butter makes it oil free, dairy free and vegan)

●      1/4 cup maple syrup

●      1 teaspoon vanilla

●      1 teaspoon cinnamon

●      1/8 teaspoon salt

INSTRUCTIONS

  1. Preheat oven to 375 degrees. Grease a 9x9-inch pan.

  2. If using frozen berries, thaw and drain first.

  3. In a large bowl, carefully mix together/fold the blueberries, cornstarch, lemon juice and maple syrup. Put mixture into the bottom of prepared baking pan. 

  4. Prepare crisp topping: Mix the oats, nuts, flour, applesauce, maple syrup, vanilla, cinnamon and salt in a medium bowl.

  5. Carefully crumble the topping over blueberry filling.

  6. Bake 40-45 minutes or until topping is brown and blueberries start to form a rich glaze.

  7. Allow to cool for at least 15 minutes so blueberry crisp will thicken more.

  8. Serve chilled, at room temperature, or reheated in microwave. Store leftovers covered in the fridge for 3-5 days.

  9. This dessert can be frozen before or after baking.

*****

Delicious Baked Apples



INGREDIENTS

●      1 teaspoon butter

●      2 tablespoons brown sugar

●      3 teaspoons sugar

●      3 teaspoons ground cinnamon, or to taste

●      1 teaspoon ground nutmeg, or to taste

●      6 large apples - peeled, cored, and sliced

●      Up to one cup of water (or apple juice may be used)

INSTRUCTIONS

  1. Preheat the oven to 350 degrees. Grease a large baking dish with butter or pan spray.

  2. Mix brown sugar, vanilla sugar, cinnamon, and nutmeg in a small bowl.

  3. Layer about 1/3 of the apples in the prepared baking dish; sprinkle with 1/3 of the sugar mixture.

  4. Repeat layers twice more.

  5. Bake in preheated oven for 30 minutes. Pour water over apples and continue baking until tender, about 15 minutes more.

 

*****

 

VEGETABLES

 

Veg Out Pizza

 



INGREDIENTS

●      1 cauliflower pizza crust

●      1/2 cup pizza sauce

●      1 cup cherry tomatoes, halved

●      1 cup mushrooms, halved

●      1/2 red bell pepper, thinly sliced

●      1/2 green bell pepper, thinly sliced

●      1/2 cup crumbled, fat free feta cheese

●      Handful fresh basil, chopped

●      1 tablespoon balsamic vinegar

 

INSTRUCTIONS

  1. Preheat the oven to 425 degrees.

  2. After removing crust from all packaging, place the crust on a clean work surface.

  3. Spread the pizza sauce evenly over the crust.

  4. Top with the tomatoes, mushrooms, both bell peppers, feta and basil. Drizzle with the vinegar.

  5. Bake for 13 to 16 minutes.

 

(This recipe is American Heart Association certified and meets criteria for heart-healthy recipe.)

 

 

 

*****

 

Baked Kale Chips




 

You can eat as much of this crispy, healthy snack as you want, without feeling guilty. Just like potato chips, you can’t eat just one.

 

INGREDIENTS

●      1 bunch kale

●      1 tablespoon olive oil

●      1 teaspoon flaked sea salt – for a variety, also add or substitute garlic salt or other flavorings

INSTRUCTIONS

  1. Preheat oven to 300 degrees. Line rimmed baking sheet with parchment paper.

  2. With a knife or kitchen shears, carefully remove kale leaves from the thick stems; tear into bite-sized pieces.

  3. Wash and THOROUGHLY dry kale.

  4. Drizzle kale leaves with olive oil and toss to combine.

  5. Spread out in an even layer on baking sheet without overlapping; sprinkle with salt.

  6. Bake until the edges start to brown, about 10-20 minutes, checking occasionally to make sure kale is not getting burned.

  7. Taste best if eaten within two or three days, but can be stored in airtight container at room temperature for up to seven days. 

 

allrecipes.com | Lucy DelRey

 

 

 

*****

 

WHOLE GRAINS

 

Banana Bread Overnight Oats

 



INGREDIENTS

●      3 ripe bananas, sliced

●      3 cups fat free milk

●      2 cups old fashioned oats

●      3/4 cup chopped walnuts, divided

●      1 tablespoon maple syrup

●      1 tablespoon ground cinnamon

●      1 teaspoon vanilla

●      1/2 teaspoon salt

INSTRUCTIONS

  1. Put bananas in a large container with a lid. Using a potato masher or fork, mash them until smooth.

  2. Add the milk, oats, half of the walnuts, maple syrup, cinnamon, vanilla and salt. Combine thoroughly. Refrigerate, covered, overnight.

  3. To serve, divide the oat mixture into four serving dishes, such as Mason jars or glass containers with lids. Top each serving with the remaining chopped walnuts.

  4. The overnight oats will last up to five days, covered in the refrigerator. The oats will continue to soften the longer they sit.

 

(This recipe is American Heart Association certified and meets criteria for heart-healthy recipe.)

 

 

 

*****

 

PROTEIN

 

Western Mug Omelet

 



INGREDIENTS

●      Cooking spray

●      1/4 cup, plus 3 tablespoons liquid egg whites, room temperature

●      1/2 cup chopped red bell peppers

●      1/2 cup chopped mushrooms

●      2 tablespoons shredded low fat cheese

●      2 tablespoons fat free milk

●      1 tablespoon chopped green onion, optional

INSTRUCTIONS

  1. Combine the ingredients in a microwave-safe mug lightly coated with cooking spray.

  2. Microwave on high for 1 minute. Stir the mixture.

  3. Microwave on high for 1 to 2 minutes, or until the eggs are cooked through.

 

 

(This recipe is American Heart Association certified and meets criteria for heart-healthy recipe.)

 

 

*****

 

Parchment Baked Salmon



Salmon is super nutritious, loaded with healthy fats and omega-3, protein, B vitamins, potassium and more.

INGREDIENTS

●      1 (8 ounce) salmon fillet

●      Salt and ground black pepper to taste

●      ¼ cup chopped basil leaves

●      Olive oil cooking spray

●      1 lemon, thinly sliced

INSTRUCTIONS

  1. Preheat the oven to 400 degrees F. Move an oven rack to the lowest position.

  2. Place salmon fillet, skin-side down, in the middle of a large piece of parchment paper; season with salt and black pepper. Cut two 3-inch slits into fillet with a sharp knife. Stuff chopped basil leaves into the slits. Spray fillet with cooking spray and arrange lemon slices on top.

  3. Fold the edges of parchment paper over fillet several times to seal it into an airtight packet. Place sealed packet onto a baking sheet.

  4. Bake in the preheated oven on the bottom rack until salmon flakes easily and flesh is pink and opaque with an interior of slightly darker pink color, about 25 minutes. An instant-read thermometer inserted into the thickest part of fillet should read at least 145 degrees F.

  5. To serve, cut open the parchment paper and remove lemon slices before plating.


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