Winter Salads

Sarah Russo’s Basic Salad Formula

Sarah Russo is the chef and owner of Salad Club, a Chicago-based local subscription service; each week her team puts together a monthly menu of healthy salads (if you live in the Chicago area and want to try this, first orders offer a $10 discount with the code MIDWEST10. For more details and info, go to saladclub.co).

A new salad (winter or regular) can often be created by a great idea or inspiration. Is there a particular cuisine you’re in love with? Or are there any leftover tomatoes, corn, cucumbers, etc. in the fridge (or veggie bin)?

For Russo’s base, there are nearly always two kinds of greens used, to bring a variety of nutrients and textures (also brings interest to the eyes and palate). Sometimes a grain is used instead of one of the greens.

Now the veggies: Layer in three or four other kinds; you want vegetables on top of the greens; possibly two roasted and two raw veggies, each one cut differently with a variety of shapes, sizes, and textures (the main goal is getting people to eat 80 percent plants).

For the protein, we have an animal or plant one, like grilled chicken, salmon, braised pork, or seasoned tofu. And a plant protein doesn’t have to be fake meat; a grain and a legume can be mixed to create a nutritionally complete protein. For example, beans and rice,” according to Russo.

Crunch!-“You have to have a crunchy finish; it can be either nuts or seeds or even some crumbled potato or plantain chips.”

Russo considers the dressing the most essential part of the salad; preferably a homemade one. She recommends a heavier dressing for heartier greens ( it really coats the leaves and softens those greens fibers).

Russo’s salads are all dairy-free, by personal choice (she does eat dairy, just not in a salad). But if you prefer or want cheese or yogurt on your salad, go ahead, she said, but consider leaving it out sometimes.

Here are two types of winter salads; the first example is the hardy Taco Salad:

Ingredients

1 lb. ground beef, browned and drained

One 14-oz. can of kidney beans, rinsed and drained

1 pkg. taco seasoning

One-half teaspoon salt

1 head of lettuce, shredded

1 medium onion, chopped

1 cup Cheddar cheese, grated

1 large avocado, peeled and sliced

One 6-oz. bag of corn chips

4 tomatoes, cut into wedges

1 cup Catalina French dressing

Brown beef; drain off fat. 

Add beans, taco seasonings, and salt.

Simmer for 10 minutes.

In a large bowl, place all remaining ingredients.

Add beef-bean mixture and toss.

Serves 6

And here’s the lighter Spinach Salad with Warm Bacon Vinaigrette:

Ingredients

6 slices bacon

One-half cup green onion, sliced

One-third cup of red wine vinegar

2 tablespoons Dijon mustard

One-fourth tsp  salt

One-fourth tsp black pepper

Two 5-oz. packages of baby spinach

Cook the bacon slices in a large skillet until browned and crisp.

Transfer to paper towels, reserving the drippings in the skillet; crumble the bacon.

Add the green onion to the skillet; cook and stir over medium heat for 1 minute.

Stir in the red wine vinegar, Dijon mustard, and salt and pepper.

Whisk until combined and heated through.

Put the two packages of baby spinach in a very large bowl; add warm dressing and bacon.

Toss to wilt slightly.

Garnish with pepper.

Serves 4

Sources: “Salad Days” by Hannah Agran-Midwest Living, Jan/Feb. 2022, “Speed Cooking” by Pat McBride-Burris, 1997, and “Simple Sides”-Dinner Fix section, all recipes, Dec/Jan. 2022.

Assorted Kitchen Hacks

Cleaning

Wash hands before and during cooking (especially after touching raw meat and poultry). The U.S. Food and Drug Administration recommends at least 20 seconds to sing “Happy Birthday.”

After Kneading Sticky Dough:

  1. Standing over the sink, “wash” your hands with a handful of flour or cornmeal instead of soap and water.
  2. Rinse your hands with cold water (hot water causes the dough starches to gelatinize; more scrubbing!

Working with strong-smelling ingredients like onions, garlic, or fish has many cooks reaching for the standard lemon juice to wash away any lingering odors from their hands. But sometimes the smell’s more potent than the lemon. Try handwashing with a couple of tablespoons of mouthwash (any brand) instead.

For chemical-free and safer kitchen countertop cleaning, use a spray bottle filled with equal parts white vinegar and water.

Save those plastic shopping produce bags and use them to clean up kitchen scraps. You can spread a bag on the counter next to your cutting board or in one half of the sink and sweep the scraps onto as you prep. When you’re done just gather up the bag and throw it away. These plastic bags can also be used to throw away garbage in general.

You don’t need to rinse raw meat and poultry (it’s more likely to spread contaminants around the sink and possibly on any nearby food).

Ever try to open a new bag of flour without the cloud of white dust that pops up and goes down on the counter? To remedy this, try slapping the top of the bag a few times before opening it to settle the flour so that it stays inside.

To prevent splashes when pouring tomato sauce, soup, or stew from a pot or pan into a storage container, place the backside of a large wooden or metal spoon under the pouring streams to deflect the liquid into the container.

Forgot to cover a dish while microwaving? To clean out the splatters, just place a microwaveable bowl full of water in the oven and heat it on high for 10 minutes. The steam loosens dried food particles.

Organizing

An empty facial tissue box can store many bags and one at a time can be easily removed.

To loosen cakes or muffins from nonstick pans, use a plastic “takeout” knife (instead of a metal one that can scratch the nonstick surface).

Food Prep

To separate those packaged bacon strips:

  1. Roll the package lengthwise into a cylinder, then flatten it out again.
  2. Open the package and remove the desired number of strips, which are now less tightly packed.

Don’t have a vertical roaster? A 16-oz. beer can is a good substitute, but prefer a non-alcoholic one? Get your Bundt pan instead. Once the chicken’s been seasoned, slide it onto the center post of the pan, legs facing down, so the chicken stands upright.

The Basics

Stubborn jar lid? Get an old computer mouse pad. The rubber bottom creates a good grip.

A thin metal spoon is also a good option. Use the spoon as a lever and slide its tip between the lid and the jar-avoid the lid’s notches. Gently press down on the handle until the seal releases, or “burps.”

mise en place-Preparing and measuring the ingredients for a dish before you begin to cook. In other words, “food prep!”

Here’s a shortcut for cutting even slices of homemade bread for sandwiches: Let the loaf cool on its side on an oven rack. The rack’s bars will leave subtle vertical indentations that act as a template for evenly spaced slices.

When making the cross-hatch (is that what they call it?) on the tops of peanut butter cookies, most folks use a fork, which involves a two-step process. To cut the time in half, mark the cookies in one swipe with a perforated potato masher.

Mini muffin tins are usually fitted with a rim that is too tiny to hold with bulky oven mitts. Avoid this struggle by leaving one corner cup empty when you fill the tin. Now you have a place to insert your thumb, allowing you to remove the tin without getting burned or squishing any of the muffins.

Hold on to that jar of pickle juice after finishing the last pickle. You can add thin-sliced onions, bell pepper strips, diced or sliced tomatoes, or a combo to the juice, then marinate in the fridge for a few days. The new mixture can be used as a topping for hot dogs, burgers, or salads. Pickle juice can also be used for drinking “as is.”

The best way to keep a pound cake moist is to cut slices from the middle of the cake, not the end. The cake can then be sandwiched back together and wrapped in plastic wrap. With the cut sides insulated this way, the cake stays moist longer.

To add bacon flavor to anything without having to fry a slice of bacon every time you need it, save some leftover bacon drippings. You can pour the drippings into a bowl or container and refrigerate. Or once solid, the drippings can be scooped into teaspoon portions, and frozen (stored in a zipper-lock bag or something similar).

Source: “Cook’s Illustrated Kitchen Hacks: How Clever Cooks Get Things Done” by the editors of America’s Test Kitchen, 2015

Shopping at the Farmers’ Market

Ripe fruits and vegetables will feel heavy for their size, have deep, even coloring, and will “give” slightly to pressure.

Pass up any bruised and blemished items; also avoid excessively overgrown ones-while they may look impressive, these products will typically have a mushy texture and watered-down flavor.

Check out the entire bin; many fruits and veggies (like peaches, tomatoes, and apples) release ethylene gas as they ripen. Produce past its prime should be removed as soon as possible, to ensure that the surrounding fruits and vegetables are also not affected (hopefully by a conscientious market vendor).

Since practically all of the produce sold in farmers’ markets is locally grown, it’s picked at a riper stage than the produce sold in the supermarket. Therefore, buy only what you will use within the next three days if possible.

Buying Organic

Organic produce abounds at farmers’ markets. But they can be on the pricey side. Is it all worth it?

Here’s some info to help you decide:

Organic food is more expensive for two reasons: 1. These crops are more vulnerable to garden pests, creating a greater risk of loss to farmers. 2. Demand is low.

But with that being said, the rising popularity of organics helps to bring the price down. And buying in season (which you’ll be doing at a farmers’ market) can reduce the cost.

Most organic produce at a farmers’ market will be fresher than the supermarket stuff because organic comes from local farms. But organic markets with a low turnover may be selling you produce that’s days old. So don’t just rely on the term “organic” as an instant indicator of freshness; instead, touch and smell the produce. If it’s fresh, it will “give” to gentle pressure and have a hand-picked aroma.

Organic produce is healthier because they’re grown without pesticides.

Here’s a list of recommended products to buy organic (according to the USDA, these fruits and veggies consistently contain the most pesticide residue):

Apples

Apricots

Bell peppers

Cantaloupe

Celery

Cherries

Cucumbers

Grapes

Green beans

Peaches

Pears

Spinach

And you can save money buying the following non-organic or “as is“:

Bananas

Blueberries

Broccoli

Carrots

Kiwifruit

Nectarines

Oranges

Papaya

Peas

Potatoes

Raspberries

Watermelon

Looking for a farmers’ market near you? Go to ams.usda.gov (Agricultural Marketing Services).

Making Summer Salads, Part 2

Did you know that the best summer salads combine bitter greens with sweet ones? (summer greens, sometimes called “baby greens“)

Achieving this balance in taste will also give you the right mix of textures; bitter lettuces have curly leaves, while sweet greens have smooth ones.

Here are a few to “chew on“:

Radicchio di Treviso (bitter)-The bright red and white leaves of this Italian chicory lettuce add a colorful splash to salads and a jolt of mild bitterness.

Romaine (sweet) has large, long, very crisp leaves with a sweet, refreshing taste. The central leaves are the sweetest and succulent; they’re often sold as hearts of romaine.

Chicory (bitter)-This has crispy edges and an assertive flavor. In many parts of the South, chicory roots are roasted, ground, and used as a coffee flavoring.

Red leaf lettuce (sweet) has leaves that are mild-flavored, soft, and rippled at one end and crisp at the other. The red leaf flavor is much more pronounced than the green leaf variety.

Frisee (bitter)-Often pale yellow in color, frisee is known for its delicately slender curly, almost frilly leaves. This salad green is commonly used in mesclun salad mixes along with arugula and mache.

Mache (sweet) is also known as field lettuce, lamb’s lettuce, and lamb’s tongue. They have the smallest leaves of any baby green and are renowned for their sweet, tangy, nutlike flavor.

Arugula (bitter)-Though not as bitter as radicchio, this variety’s tender, oak-leaf-shaped leaves still pack a pungent peppery taste. This variety is grown in sand, so the leaves can be gritty. Be sure to wash them thoroughly just before serving.

Bibb (sweet) has round, rippled, crisp leaves and a light, buttery flavor that makes them popular in both salads and sandwiches. These leaves can also be used as an edible “plate” or “dish” for tuna, chicken, or egg salad.

Four Sweet Onions That Can be Eaten Raw in Salads

They can:

Be eaten like an apple

Bruise easily and are perishable; refrigerate them ASAP.

Sweet onions are grown all over the South and West and are renowned for their high water and sugar content.

They have a slightly squat shape and thin, light-colored skins.

Avoid bruised ones; they’ll have blemishes and a strong odor.

The Four Most Common:

Texas 1015s are named for the date they’re planted-on October 15th.

Sweet Imperials-These are California onions (more onions grown here than any other state!)

Maui Sweets are grown in Hawaii and are available year-round. They taste similar to a crisp, sweet apple!

Vidalia-Grown in 20 counties surrounding the town of Vidalia, Georgia, they’re America’s best-known onion.

Three Healthy Vegetables and Nut-Based Oils for Salads…..and Two Herbs

Olive oil

Walnut oil

Peanut oil

The Herbs:

Chives

Parsley

Two Quick and Easy Salad Dressing Recipes for All Summer Salads

One’s creamy, one’s light, and can be used to make hot and cold dishes, like hot pasta or potato salad or fresh, tangy cole slaw. Both are also low in fat and sodium.

First, the Creamy Celery Dressing:

Ingredients

One-half Tbs. vinegar

One-half tsp. powdered mustard

One-fourth tsp. celery seed

One-half cup of light mayonnaise

One-fourth cup of reduced low-fat sour cream

In a bowl, whisk the first 3 ingredients together until the mustard dissolves.

Stir in the mayonnaise and sour cream.

Let sit for 10 minutes to bring out flavors.

Pour over pasta, potatoes, or cabbage assortment and stir to coat.

Store in refrigerator.

Makes 8 servings

And here’s the Light Vinaigrette:

Ingredients

3 Tbs. red wine vinegar

2 tsp. Dijon mustard

1 tsp. garlic, minced

6 Tbs. reduced-fat chicken broth

One-fourth olive oil

In a bowl, whisk together vinegar, mustard, garlic, and broth.

Add salt and pepper.

Gradually add olive oil, whisking constantly.

Toss with pasta, potatoes, or salad.

Can also be used as a marinade for fish, chicken, or meat.

You can also add one or more of the following in either one of the dressings:

Chopped scallions

Jicama slices

Chopped celery

Chopped bacon

Chopped bell peppers

Chopped dried fruit

Mustard seeds

Fresh herbs

Chopped fresh chives

Raisins

Roasted garlic cloves

Chopped pecans

Toasted sunflower seeds

Making Summer Salads, Part 1

Here’s a DIY dressing recipe:

Very Easy Vinaigrette

Ingredients

1 Tb yellow or Dijon mustard

2 Tbs vinegar or citrus juice (can be balsamic, red wine, apple cider vinegar, lemon, lime, or orange juice)

6 Tbs vegetable or olive oil

In a bowl or jar with a lid, mix together mustard and vinegar until smooth.

Add oil and whisk or shake until blended.

Season with salt and pepper to taste; add 1 tsp of an herb like tarragon, thyme, basil, sage, rosemary, or oregano; a flavorful ingredient such as 1 Tb chopped shallot, 1 Tb sliced scallion, 1 Tb chopped leak, 1 tsp minced garlic, 1 Tb chopped red onion, or 1 Tb chopped Vidalia onion; and an add-on like one-half tsp grated ginger root, 1 Tb capers, 1 tsp diced jalapeno peppers, 1 tsp chopped lemongrass, 1 Tb chopped olives, or one-half tsp crushed mixed peppercorns.

Makes 8 servings (1 Tb per serving, ideally)

Work time: 5 min.

Total time: 5 min.

Did You Know That…..

You can set two or three large firm leaves of radicchio or Boston lettuce inside one another to make wonderful bowls for tuna, shrimp, or chicken salads.

Tip: Lettuce has gone limp? Just submerge the leaves in a bowl of ice water; they’ll crisp right up.

There are many things you can add to a salad for enhanced flavor: Mandarin orange slices, grapes, walnuts, or whatever you have on hand.

Crostini (“little toasts”) is an Italian appetizer that’s a fancy version of regular croutons (crostini has more flavor).

Make It

After toasting the bread until crisp, cover each slice with a spread (like pesto or roasted garlic) and a cheese (such as Parmesan or goat). Place in the broiler for several seconds until the toppings are melted.

Slice It

Cool the crostini to room temperature. Cut each piece of toast in half or in quarters. Sprinkle the “croutons” over the salad; toss well to coat.

Tip: Instead of regular bread, go for dense-textured ones, like olive, sourdough, or pumpernickel.

How to make Seven-Flavor Salad:

Ingredients

1 lb. golden beets, trimmed

1 tsp each lime zest and juice

1 cup sour cream

One-half cup buttermilk

One-fourth cup of chopped cilantro

One-half tsp each salt and ground cumin

One-half head of romaine lettuce cut into 1” pieces (about 2 cups)

1 cup cherry tomatoes, halved

1 jicama (three-fourths lb.), cut into one-half strips

1 small cucumber, seeded and sliced

4 oz. Monterey Jack with jalapeno peppers, shredded

1 avocado, peeled, pitted, and sliced

Boil a large pot of salted water; add beets.

Reduce heat; cool 15-20 minutes or until tender.

Cool beets; peel and slice.

Meanwhile, in a bowl, combine the next seven ingredients.

Toss the beets with dressing and lettuce, tomatoes, jicama, cucumbers, cheese, and avocado.

Makes 8 servings

Work time: 25 min.

Total time: 45 min.

And here’s how to Create Four Versions of Seven-Flavor:

For Colorful Rows, place a bed of romaine lettuce on a serving platter.

Then arrange the ingredients in this order from left to right-shredded cheese, cherry tomato halves, jicama strips, cucumber slices (seeded), sliced beets, and avocado slices.

For a Flower Design, start with a bed of lettuce, then alternately layer large and crunchy items to make the petals (for those with kids, let them get involved; they may love it and be more inclined to eat the “flower!”).

Prefer Easy-to-Serve Salad Bowls at a casual dinner? (the “bowls” consist of radicchio and Boston lettuce leaves)

Just toss the salad ingredients together, then place them in the lettuce bowls.

Serve the bowls on separate plates, or arrange them on a large serving platter in the center of the table.

This salad makes an outstanding Centerpiece for a formal event (this version can be made ahead to save time).

Layer the vegetables in a clear trifle bowl; start with lettuce; alternate colors and textures as you go.

Top with shredded cheese.

Chill overnight.

Put the dressing on the salad right before serving.

Microwave

  • This year (2022) marks the 55th (!) anniversary of the domestic compact microwave oven.
  •    The Amana Radarange debuted in Chicago in 1967 as “a product that would forever change how Americans eat and cook.” It was also criticized as a gimmick that would ruin the fine art of cooking.

  •    The first Amana Radarange featured a 115-volt current, cost $495, and cooked hamburgers in 35 seconds.
    There were just two buttons, “start” and “light“. Also included were two control knobs, one for cooking times up to five minutes, and the other for cooking times up to 25 minutes.
    The compact size was made possible by a small, efficient electron tube (developed in 1964 in Japan) which replaced the older, bulkier magnetron tubes.

  •    Because this product and its technology were so new, Amana executives launched a year-long massive effort to educate its appliance retailers, wholesalers, and consumers nationwide.
       A national media blitz was then launched, kicking off in Chicago. The Amana company invited reporters
    and housewives to tour the city’s suburbs; Amana hosts served coffee, reheated meals, and made popcorn.
  • In addition, there was a specially-trained home economist who arrive at the homes to help install the family’s Radarange and cook their first microwave meal. The economist was on a 24-hour call for each client for the first year of the launch, as was a serviceman, guaranteed to show up within the hour, in case of problems.
  • The campaign was a huge success; the microwave oven was now among us.
  •    Sales WERE slow during the first few years, partly due to the steep price (for the time). But there was no turning back; in succeeding years, Litton and several other companies joined the market.

  •    The now household essential (a spin-off of wartime RADAR-RAdio Detection And Ranging; some sources say Radio Assisted Detention And Ranging) came about as the result of an accident; in the late 1940s, Dr. Percy Spencer, a self-taught engineer who never graduated from grammar or high school (!). He became a senior vice-president and a Board of Directors member at his company, Raytheon, and held 150 patents during his career.
    Dr. Spencer was considered one of the world’s leading experts in the field of microwave energy ( in September 1999, he was inducted into the National Inventors Hall of Fame). He was doing research on magnetron, a new vacuum tube of the time. As Spencer passed by the device, he noticed something unusual; the microwaves that the device generated was causing the candy bar in his pocket to melt.
       Further experiments with eggs (they exploded at first) and popcorn (that popped) proved highly successful; why not regular food?

       Engineers went to work on Dr. Spencer’s hot idea, developing and refining it. A prototype was built and a patent was filed (an oven that heated food using microwave energy was then placed in a Boston restaurant for testing).

       In 1947, the first commercial (for ships, hotels, and industrial use) microwave oven hit the market.
    and industrial use) microwave oven hit the market.
    These models were gigantic, standing almost 6 feet tall, weighing over 750 lbs., and cost about $5000 each. Plumbing installations were also required, for the magnetron tube had to be water-cooled. These were the first Radaranges.
       
       Sales were slow at first, but further improvements and developments soon produced more reliable and less expensive models. There was now a new air-cooled magnetron tube (no more plumber installations!).

       The microwave was accepted first by commercial industries such as restaurants, the food industry, and manufacturing operations.

       The first microwave ovens for home consumer use were in 1955, but due to their large size (about the size of an electric oven) and their high price ($1,295), few purchased them.

       In 1965 Raytheon acquired Amana Refrigeration. And there were further developments that led up to the 1967 model.

       There were many fears surrounding these new products (in 1968, tests confirmed that microwaves DID leak out of the ovens, but by 1971, Federal standards resolved this problem). There were worries concerning radiation poisoning, going blind, and becoming sterile or impotent.
    By the 1970s, more and more people were finding out that the benefits of microwave cooking were outweighing the possible risks. As fears faded, acceptance swelled up in America and worldwide; the microwave was in demand.

       By 1975, sales of microwave ovens would surpass that of gas ovens for the first time. By 1976, more people owned microwaves than a dishwasher, now in 60% of American homes (or about 62 million).

       This invention has come a long way since 1967, sparking not just a cooking revolution (and a new industry of microwavable food), but even becoming an integral part of kitchen design.

       There are now varying sizes, shapes, feature options, colors, as well as prices to fit any budget.

       Today, more than 90% of American homes have a
    microwave oven.

How to Make Peach Cobbler (A Colonial Classic)

Americans have always been fond of desserts.

In colonial times, desserts were a status symbol and the fanciest part of a meal because sugar and flour were very costly and not readily available.

The most popular colonial desserts were Bettys (A popular baked pudding; spiced fruit was layered with buttered bread crumbs. This can also be served with lemon sauce or whipped cream. The most familiar form is Apple Brown Betty.), Cobblers (Fruit filling’s put in a baking dish and topped with a biscuit dough. The dough may completely cover the fruit or just be dropped on the fruit by handfuls. And a cobbler’s always baked. The name probably came about because of the crust that resembled cobblestones) and Grunts. ( This was a stewed or baked fruit dish; biscuit dough is rolled and then put on top of the fruit. The name may have come from the noise people made while eating it!).

This dish was also known as Slumps. Another theory states that the “Grunt” and “Slump” names came from the sounds of the fruit and dough as they’re cooking!

These classic desserts are a vast improvement over earlier varieties, for cooks had to make do with whatever ingredients were at hand. Now, they’re both delicious and nourishing. 

So without further ado, here’s the recipe:

Ingredients:

2 tbsp sugar

2 tbsp brown sugar

1 tbsp cornstarch

1 tbsp lemon juice

3 cups canned peaches

If you prefer fresh peaches (depending on their availability) and have the time to cut them up, by all means, do so. I personally would rather use fresh myself, so I make the time!

Topping:

 1 cup all-purpose flour

1/4 cup sugar

1/2 tsp salt

1 & 1/2 tsp baking powder

1/2 cup milk

1/4 cup butter, softened

1. Combine sugar, cornstarch, lemon juice, drained peaches (or the fresh peach slices), and 1/2 cup of reserved peach juice (if you’re using fresh, you won’t have to worry about juice) in a 2-quart baking dish.

2. For the topping, combine flour, sugar, baking powder, and salt in a bowl.

3. Stir in butter and milk.

 4. Spread over the fruit mixture and bake at 375 degrees for 50 minutes or until golden brown.

Did You Know That…..

In colonial times, many people didn’t drink water or milk for fear of disease. Alcoholic beverages were widely consumed. Hmmm…..

“Spanish Macaroni”


 This is one of my all-time favorite things to eat. I loved (and still do) the smell, the look, and especially the taste.

When I was younger, I thought that all Hispanic people, and the Spaniards in particular, ate this regularly (My mom always called this meal “Spanish macaroni“, so the name stuck for me. Later into my teens, I realized this was her version of Johnny Marzetti). I found out just recently that “Spanish mac” is actually an American (!) dish that originated in Columbus, Ohio at Marzetti’s, an Italian restaurant in 1896 (first served by Teresa Marzetti and named for her brother-in-law, Johnny Marzetti. Italian-American dish, perhaps?).

By the 1920s, the Marzetti meal became a Midwest sensation; its popularity spread to the other U.S. regions, becoming a national culinary treasure.

It can be prepared in various ways, using different kinds of meats, cheese, and peppers (However, I would strongly recommend using strictly elbow macaroni for maximum flavor). 

Here’s the basic recipe; remember, you can always add on something if you want:

1. Boil the elbow macaroni until done. Drain and put to the side. 

2. Chop or dice the onion and green pepper 

3. Then sauté the onion and green pepper in the cooking oil. Add the beef (or other meat). Cook until done. 

4. Now mix everything together with the diced tomatoes and spaghetti sauce. Heat until very hot. 

5. Spoon 1/3 of the mixture in a casserole dish; add a few slices of Cheddar (or other types of cheese) on top of this. 

6. Add another layer of the macaroni mixture on top of the first one. Now you can add or insert more cheese in this second layer, or you can simply leave it as is. 

7. Put in the last layer of mixture; add more cheese slices, or not (This is entirely up to you!).

8. You can either bake this at 350 degrees for 30-40 minutes or at 375 degrees for about 20-25 minutes ( I usually do the former).

Classic Comfort: Soup and Sandwich

Here are a few delicious combinations that you can mix and match for the perfect lunch duo!

Easy-to-make soups

In a saucepan over medium heat, combine 1 cup of beef broth, vegetable broth, miso broth, roasted garlic chicken broth, or Italian-seasoned chicken broth.

½ cup of shredded pre-roasted chicken, diced tofu, or shredded pre-roasted beef

canned carrot coins, or seeded and diced tomatoes

A ½ cup of wild rice, orzo, white rice, ditalini pasta or linguine

Cook for 5 minutes or until heated through. Now while the soup’s heating up, fix up a healthy half-sandwich option to go with it.

Easy-to-make half-sandwiches

Choose one slice of either whole-wheat pita, whole-wheat English muffin, regular whole-wheat bread, health, or pumpernickel

Add 2 tsp of a spread, like garlic-flavored mustard, mango chutney, honey-Dijon mustard, sun-dried tomato pesto, or horseradish mustard

Now add three slices of Black Forest ham, shredded roast beef, grilled eggplant, grilled chicken breast, or shredded smoked turkey

Additional Info

According to a recent study, soup-eaters take in fewer calories than those that don’t eat soup.

For canned soup, reduce your salt intake by choosing low-or reduced-sodium versions.

Here’s the calorie count on seven classic soups, per cup serving size::

Vegetable-72 calories

Chicken noodle-114 calories

Minestrone-127 calories

Chicken rice-also 127 calories

Cream of mushroom-129 calories

Vegetable beef-153 calories

Split pea with ham-185 calories

A Few Food-Packaging Definitions

Low-sodium-Less than 140 mg of sodium per serving

Sugar-free-Less than 0.5 grams of sugar per serving

Fat-free-Less than 0.5 grams of fat per serving

Light-Compared to the original product, one-third fewer calories or 50% less fat

Low-calorie-40 calories or less per serving

Low-fat-3 grams or less of fat per serving

Oh, Mighty Tomato Recipe Supplement: Spinach and Tomato Toss

This is fuss-free and easy to make, only taking a total of 20 minutes (or less).

Did you know one of the ingredients, tomatoes, helps prevent sunburn? It’s because they contain lycopene, a compound that helps protect the skin from the damaging effects of UV light.

Ingredients

1 medium onion

1 clove garlic, peeled and sliced

2 Tbs. olive oil

2 bags (6 oz. each) baby spinach

1 pint cherry tomatoes

 In a large skillet over medium heat, cool sliced onion and garlic in oil for 8 minutes, stirring occasionally.

Increase heat to high; add baby spinach, cherry tomato halves and salt.

Cook 5 minutes more, or until spinach is tender and tomatoes are juicy, stirring frequently.

Serve salad warm or at room temperature.

Makes 4 servings