What You Need:

2 C of white rice

2 C + 2 T of beef broth

1/2 C of lime juice

1 t of cilantro

1 t of oregano

1 t of ground cumin

1 1/2 lbs. round steak

1/2 t of salt

1/4 t of pepper

4 garlic cloves, chopped

1 onion, halved and sliced thin

1 yellow bell pepper, cored, seeded and cut into strips

1 green bell pepper, cored, seeded and cut into strips

1 red bell pepper, cored, seeded and cut into strips

How to Make It:

Allow the oven to preheat to 450 degrees.

Generously grease the bottom and sides of a cast iron Dutch oven with olive oil.

Place the rice and broth into the pan and stir to coat the rice well.

Pour the lime juice into a mixing bowl.

Stir in the cilantro, oregano and cumin until blended in well.

Place the steak into the pan and season with the salt and pepper.

Pour half of the lime juice mixture over the steak.

Place the garlic and onions onto the steak.

Scatter the bell peppers over the top.

Pour the remaining lime juice mixture over the top.

Cover and bake 45 minutes or until the steak is cooked the way you like.

Makes 4 servings

If your piece of steak is thick you may need to cook this meal up to 6 minutes longer.  Check the steak after the 45 minutes and if it is not cooked the way you like it continue to bake an additional 6 minutes and check it again.

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour

Nutritional Information:  (approximate values per serving)

Calories 611; Fat 17g; Carbohydrates 81g; Cholesterol 81 mg; Sodium 87 mg; Protein 39g;

Fiber 4g

What You Need:

1 small onion, sliced thin

1 (28 oz.) can tomatoes

1 t dried basil

1 t dried oregano

1 t dried marjoram

2 C of bow tie pasta

1 1/2 lbs chicken thighs

1/2 t salt

1/4 t of pepper

5 garlic cloves, chopped

1 C of carrots, sliced

1 C of cauliflower florets

1 green bell pepper, cored, seeded and cut into thin strips

How to Make It:

Set the oven temperature to 450 degrees allowing the oven to preheat.

Use a non stick cooking spray and coat the bottom and sides of a cast iron Dutch oven.

Spread the onions evenly over the bottom of the pan.

Drain the tomatoes, reserving the juice and setting the tomatoes aside.

Add enough water to the tomato juice to equal 1 C.

Add in the basil, oregano and marjoram and stir until blended in well.

Place the pasta into the pan and pour 3/4 C the tomato juice mixture over the pasta.

Put the chicken over the pasta and sprinkle with the salt and pepper.

Scatter the garlic over the top of the chicken.

Spread the tomatoes over the chicken.

Layer in the carrots, cauliflower and bell pepper.

Pour the remaining tomato juice mixture over the top of the vegetables.

Cover and bake 45 minutes or until the chicken is cooked through.

Makes 4 servings

This dish can be made using just about any type of vegetable.  Mix and match corn, green beans, broccoli, zucchini, squash or even eggplant to a just throw it in there easy dinner meal.

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour

Nutritional Information:  (approximate values per serving)

Calories 304; Fat 4g; Carbohydrates 34g; Cholesterol 75 mg; Sodium 660 mg; Protein 32g;

Fiber 4g

When it comes to warming up, not only our bodies but our kitchens, stews are at the top of the list. Just the smell of a simmering stew spells comfort and warmth. Soups can also give us this warm feeling, but be not confused – soups and stews are very different. Both are generally cooked on top of the stove or in a crock pot and both can contain meat and vegetables, but their liquid bases are different in many ways.

The Difference Between Stews & Soups

Even though both soups and stews warm the body, there are significant differences between the two.

Soups are often water based. Milk, or even fruit juices, can also be used to make a soup base. Soups can be served warm or cold and are usually served in a bowl due to the thin liquid soups are cooked in. Soups cook quickly compared to stews, which means the addition of more spices and seasonings are often times necessary to give a soup its distinct flavor.

Stews are much thicker and their liquids are often referred to as gravy. Stews are usually served as a main course. Soups can be both a main course or served as a starter for a meal. A good stew is always served hot and can be placed on a plate rather than in a bowl due to its thicker consistency. Stews are also much richer than soups and hold well when frozen and reheated.

Soups and stews can warm you up on a cold winter day and give a little comfort to fight off the winter blues. The differences between the may be quite distinctive, but the end result is still a warm comfort and great taste. Try simmering a hearty stew to see the difference for you.

When it comes to warming up, not only our bodies but our kitchens, stews are at the top of the list. Just the smell of a simmering stew spells comfort and warmth. Soups can also give us this warm feeling, but be not confused – soups and stews are very different. Both are generally cooked on top of the stove or in a crock pot and both can contain meat and vegetables, but their liquid bases are different in many ways.

What is Stew?

The definition of a stew is solid food cooked in resilient gravy. Solid ingredients include meats, carrots, potatoes, celery and other types of vegetables. These meats and vegetables are chopped coarsely and added to a liquid. The liquid is thickened by flour or arrowroot after the stew simmers for a period of time.

Stews are simmered over low heat. The simmering time may be 3 hours to 8 hours depending on the type of stew. This simmering process allows the flavors of the stew ingredients to intermingle with each other. Often times extra spices are not necessary to give the stew its distinct comforting flavor and smell.

Where Did Stews Originate?

It is said that stews have long been a favorite in France. The French are known for making flavorful stews that are economical. When stew first originated it was considered a food for peasants. Stews were easily made with just a few ingredients and can be a dish that is served for more than just one sitting.

It didn’t take long for stews to become a dish of distinction. Today the French pride themselves on their vibrant and hearty stews. Yet France is not alone on their love for this type of dish. Polish too have their own form of stew known as “bigos” and the Germans consider goulash their favorite type of stew. The Americans are also true lovers of a good stew.

What You Need:

4 scallions, chopped

1 1/4 lb. salmon fillet

2 t olive oil

1/2 t salt, divided

1/4 t of pepper, divided

3 garlic cloves, sliced thin

1 lemon, sliced thin

10 whole fresh dill sprigs, divided

10 red potatoes, sliced thin

4 carrots cut into strips

1 zucchini, cut into sticks

2 celery stalks, sliced

1 cucumber, cut into sticks

How to Make It:

Allow the oven to preheat to 450 degrees

Spray the inside and lid of a cast iron Dutch oven with a non-stick cooking spray.

Layer the scallions into the bottom of the pan.

Place the salmon fillet onto of the scallions, skin side down.

Drizzle the olive oil over the top of the salmon fillet.

Sprinkle half of the salt and half of the pepper over the salmon.

Add the garlic.

Place the lemon slices over the top of the salmon.

Place half of the dill sprigs over the lemon slices.

Scatter the potatoes into the pot.

Place the potatoes, carrots, zucchini and celery into the pot.

Place the remaining dill sprigs over the top.

Sprinkle with the remaining salt and pepper.

Cover the pan and bake 40 minutes or until the salmon is tender.

Makes 4 servings

Adding the olive oil to the fillet will result in a less dense fillet.  If you prefer a richer salmon flavor instead of the oil add a 3 or 4 pats of batter to the top of the fillet before adding the remaining ingredients.

Preparation Time:  approximately 30 minutes

Baking Time:  approximately 40 minutes

Total Time:  approximately 1 hour 10 minutes

Nutritional Information:  (approximate values per serving)

Calories 407; Fat 13g; Carbohydrates 46g; Cholesterol 70 mg; Sodium 113 mg; Protein 30g;

Fiber 6g

It’s the first snowfall of the winter and the kids are ready to go. They are covered from head to toe in warm clothes and are chomping at the bit to build that snowman. We know they are warm now, but in a few short minutes they will be chilled to the bone. Head to the kitchen and whip up something to warm both their bodies and their minds while they’re out playing.

Soups and grilled cheese sandwiches are a favorite for many children. This simple meal can be ready in no time and might be just the ticket in warming up the little ones.

There nothing like coming in out of the cold to a warm kitchen. Once the kids are in and have off all those clothes, let them help in doing some baking or lunchtime cooking. Be prepared with a cup of tea to help them warm up before they go to work on the delicious treats. Have the oven preheated so they enjoy a nice room while creating their own delicacies. This is a great way to help them get the heat back to those cold hands and feet.

Warming both the body and mind is important to keep our children healthy, happy and wise. Giving them foods and beverages they enjoy after a frolic in the cold is one way to ensure they maintain good health. Spending some time with them in a warm kitchen is one way for you to be sure they stay happy and maintain good health – both physically and mentally! 

What You Need:

2 C rotini pasta

2/3 C of water

1 t of olive oil

16 shrimp, peeled and deveined

1/2 lb. sea scallops

1/2 t of salt

¼ t of pepper

1 small onion, diced

6 garlic cloves, crushed

1 red bell pepper, cored, seeded and cut into slices

1 yellow bell pepper, cored, seeded and cut into slices

4 fresh tomatoes, chopped

1 small zucchini, cut in half lengthwise and cut into slices

2 celery stalks, sliced thin

How to Make It:

Adjust the oven temperature to 450 degrees and spray a Dutch oven pan with cooking spray.

Dump the pasta into the bottom of the pan.

Pour the water over the pasta, stir to coat and spread the pasta into an even layer.

Spread the shrimp and scallops over the top of the pasta.

Sprinkle with the salt and pepper.

Place the onion and garlic over the seafood then layer both types of bell pepper over the top.

Spread the chopped tomatoes over the peppers.

Layer the zucchini slices over the tomatoes.

Scatter the celery over the entire top being sure it covers the top completely.

Cover the pan and bake 45 minutes or until the pasta is tender.

Makes 4 servings

Raw seafood will give this dish a stronger flavor than precooked seafood.  Precooked seafood will work just as well as raw and will not ruin your meal. 

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour

Nutritional Information:  (approximate values per serving)

Calories 241; Fat 3g; Carbohydrates 35g; Cholesterol 53 mg; Sodium 53 mg; Protein 18g;

Fiber 5g

It’s the first snowfall of the winter and the kids are ready to go. They are covered from head to toe in warm clothes and are chomping at the bit to build that snowman. We know they are warm now, but in a few short minutes they will be chilled to the bone. Head to the kitchen and whip up something to warm both their bodies and their minds while they’re out playing.

As parents we know good nutrition is important in keeping our children’s bodies healthy. It is also an important factor in keeping their minds healthy. When children play or exercise they become famished. When this happens we make sure they have a nutritious snack to revitalize them. When they are cold this becomes even more of a necessity.

When the body becomes cold it has a tendency to “shut down.”  Adults know that if they are chilled their minds don’t function as well and neither do their bodies. It is important to give your child those warm beverages and soothing foods to help their bodies rejuvenate from the cold.

Drinks are a great way to help them warm up. Hot chocolate is always a favorite of children. Add a few marshmallows and they’ll be in heaven. Warm cider or tea can also give them the boost they need.

Incorporate a beverage into a warm meal. Chicken broth is a great way of adding a warm touch to a cold body. Chicken broth is also said to be quite healthy. Remember the warm cozy feeling you had as a child when Mom gave you chicken soup or broth when you weren’t feeling well? It has the same effect when you’re cold and tired.

What You Need:

1/2 C of pearl barley

1 C vegetable broth

2 C feta cheese, crumbled

5 garlic cloves, minced

1/2 C roasted red peppers packed in oil

1 red bell pepper, cored, seeded and cut in strips

1 T of lemon juice

4 Portobello mushrooms, sliced thin

3 C of spinach, roughly chopped

How to Make It:

Set the oven temperature to 450 degrees and allow the oven to preheat.

Spray the inside of a cast iron Dutch oven with a non stick cooking spray.

Place the barley into the bottom of the pan.

Pour the vegetable broth over the barley and spread the barley out into an even layer.

Scatter the cheese and garlic over the barley.

Layer the roasted peppers and the bell pepper strips into the pan.

Drizzle the lemon juice over the peppers.

Spread the mushrooms over the top of the peppers.

Stuff as much spinach into the pan as you can fit and still have a tight fitting lid.

Bake 45 minutes or until the barley is tender.

Makes 4 servings

The sweet addition of both roasted and fresh peppers along with the salty feta cheese makes for a scrumptious side dish.  Serve this dish with white fish, seafood or chicken.

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour

Nutritional Information:  (approximate values per serving)

Calories 461; Fat 25g; Carbohydrates 36g; Cholesterol 80 mg; Sodium 143 mg; Protein 35g;

Fiber 6g

When the days are short and the weather is frigid, we look for foods that are comforting. Often times these foods will sooth the soul, but they won’t warm the toes. Luckily, there are certain foods you can eat to help warm up your body temperature. There are also foods that should be avoided if you’re looking to warm yourself up on the inside and out. We’ll talk a bit about both.

Foods to Avoid in Winter

Not all foods are the greatest if warmth is what you’re after. There are some foods that should be avoided in order to stay toasty in the winter. First things first, remember not to overeat on a cold winter night. Overeating can jump start your metabolism which burns off the extra calories needed to keep the body warm. It can also extinguish digestive fires which help in fending off the chill.

Certain foods that should be avoided include:

• White breads
• Cucumbers
• Too much butter
• Cold drinks
• Rice (especially at night)
• Alcohol
• Processed chips

These foods can also heighten metabolism and add to your blustery feeling.

These are just a few of the foods to eat and to avoid during those cold winter months. The next time you curl up in front of the TV with a warm blanket to fight off the winter chill, try snacking on a few of the foods listed above to help keep you warm. You might be surprised at how well it works.