You Gotta Eat: Episode 5
A few years ago I decided to add the “You Gotta Eat” segment to my blog posts to highlight healthy, but fun recipes and to share my own family’s history and relationship with food. The episodes, as I called them, included some of my and my family’s favorite recipes. From dinner entrees to drinks (family friendly), to snacks and appetizers, my plan was to share every day, healthy and easy meals with my subscribers.
As some challenging life events arose, my time and, if I’m being honest, my energy, shifted to prioritize my family, health, career and nonprofit youth organization. And that was that...my dream of growing my lifestyle blog, took an abrupt halt.
Then, in late 2020 I was having a conversation with my niece, who like her Auntie, love to cook. I was at my wits end with ideas to inspire my youth and families. I needed some ideas to spark up virtual conversations and to help improve people’s health in a meaningful way. In early 2020 I had proposed a great cooking idea for my nonprofit youth life skills program, only I have it thwarted by COVID-19. So when my niece suggested that we spotlight a recipe of the month, I was elated!
It only took a few more months to launch the idea on our social media platforms. While my niece had proposed to help get several initiatives up and running, this would be a virtual undertaking. Earlier this month she officially joined my nonprofit leadership team and we decided to put all of her suggestions, as well as that of other members, to action.
As we wrap up the first month of 2021 I’d like to share two family friendly recipes - Fresh Salmon and Vegetable Medley and Roasted Chicken, Fried Corn and Cabbage with Carrots.
Fresh Salmon and Vegetable Medley
Prep Time: 15 minutes
Total Time: 45 minutes
1 lb. fresh or frozen salmon
1 tbs. plant based butter - olive oil or canola oil (optional)
1/2 tbsp Old Bay Seasoning or favorite seasonings
2 tbsp olive oil
1 cup sliced red onion
1/2 bell pepper chopped (optional)
2 to 3 squash
2 to 3 zucchini
1 to 1/2 cup of sliced baby carrots
Salt and Pepper to season (optional)
Season salmon on both sides with Old Bay Seasoning or favorite seasonings. In a glass dish or lined baking sheet oil the bottom with 1 tablespoon of olive oil (more depending on how much salmon is being used), drizzle oil across the bottom of pan. Add seasoned salmon to the pan. Add pieces of butter to the top of the salmon for added flavor. Bake on 350 degrees for 15-20 minutes.
Cut up red onion, bell pepper, squash, zucchini and carrots and place in a large bowl. In a large skillet, heat a tablespoon of olive oil on medium. Add vegetables. Saute’ vegetables for approximately 5 to 7 minutes (more for softer vegetables, less for crunchy veggies).
Garnish salmon with favorite herbs (I.e. cilantro, rosemary, thyme). Serve hot with vegetable medley.
Roasted Chicken, Fried Corn and Cabbage with Carrots
Prep Time: 25 minutes
Total Time: 1 hour and 20 minutes
1 lb. Bone in Chicken Breasts (approximately 3-4)
1-2 tbsp reserved juices from chicken
1-1/2 tsp McCormick’s Garlic and Herb Seasoning
1 tsp olive oil
1 tablespoon of plant based butter
1 lb. fresh corn or 1 bag of frozen corn
1 head of cabbage
1 cup of sliced carrots
1 onion, sliced
1-2 tsp Salt and Pepper
1-2 cups of water or broth (chicken or vegetable)
Rinse and dry chicken. Season with 1-1/2 tsp McCormick’s Garlic and Herb Seasoning. Bake in shallow baking pan at 350 degrees for 1 hour or until juices are clear and skin is golden brown.
Fresh Corn: Remove husks and silks, wash, cut corn off of the cob, scrape the cob to get out the juices. In a cast iron skillet, add olive oil and butter, add corn. Cook on medium high, stirring often. Add 1 tbsp of juices from chicken for additional flavor and continue to cook, stirring often, until corn is browned (approximately 15-20 minutes).
Frozen Corn: In a cast iron skillet, add olive oil and butter, add frozen corn. Cook on medium high, stirring often. Add 1 tbsp of juices from chicken for additional flavor and continue to cook, stirring often, until corn is browned (approximately 10-15 minutes).
In a large pot, boil 1 to 2 cups of water (lightly salted) or broth. Chop up cabbage and add to boiling water. Add carrots and onions. Cook on medium high for 10 minutes, lower temperature and simmer for approximately 30 minutes. Season with salt and pepper or favorite seasonings, and simmer for another 30 minutes or until cabbage is tender.