Coweta Cooks

Food for the mind, body & spirit

Written by GAIL MCGLOTHIN | Photographed by APRIL MCGLOTHIN-ELLER

The beginning of each new year seems to be about adding and subtracting. What am I going to add this year and what am I going to subtract?

One December, I spent a lot of time thinking about what changes I intended to make in the next year in mind, body and spirit. I added this and subtracted that and before I knew it, my year was going to be spent in significant effort changing my mind, body and spirit – 34 changes, mind you, added and subtracted. Tell me who can do that?

As I recall, getting it down to two in each category appeared to be doable. What happened to the other 28 changes is anyone’s guess.

I have been thinking about mind, body and spirit again. Because I live in a multi-generational family of five, food occupies a large part of my mind, body and spirit. We make a menu every week and generate a grocery list. Grocery shopping involves three grocery stores and, sometimes, specialty markets. Fortunately, plenty of people are around to carry bags in from the car to the kitchen. And the person who shops does not have to put away groceries.

Listed in the 2023 “mind” category is stepping outside my comfort zone to find a new food we like. A fruit, vegetable or fish we’ve never eaten? A boxed, canned or frozen item? Something from the shelf of a specialty ethnic market? Who knows!

On my last trip to Barnes and Noble, I flipped through several cookbooks that, frankly, looked like the ones already lining the bookcase at home. I decided to pick up the one I was least likely to buy – based only on the cover. “Super Simple” by Tieghan Gerard is now at home looking like a porcupine with sticky tabs around three sides. The Coconut Chicken Tikka Masala is delicious.

Getting into the spirit of cooking is as much about the joy of sharing a meal with friends and family as it is about enjoying chopping fresh veggies and the aroma of garlic and onions simmering in olive oil. The post-COVID era is upon us and it’s time to get back to neighborhood potlucks, church dinners, and having the neighbors over for coffee and homemade cookies.

Joy also involves finding a dish both grandsons will eat. The whole family likes cauliflower so the Cauliflower in Tomato Cream Sauce is already finding its way to our table. An adventurous spirit might entice someone to make from scratch something you always buy ready to eat. Canned carrot soup is tasty, but spices in the Moroccan Carrot Soup add a special kick.

The physician’s assistant I last visited told me that 80% of our weight is what goes into our mouths. While water aerobics and senior stretch classes at the YMCA are good for me, the plain truth is 2023 is going to be about being intentional about what goes into my body. Surely with all the different food plans available, anyone can find a plan that appeals.

Heavy cream once used in the Cauliflower in Tomato Cream Sauce is now fat free half-and-half, and low- or no-fat sour cream and low-fat cream cheese are substitutes for their full-fat siblings in the Bavarian Cream. No one misses the fat!

This year might be the year to cull out your recipe box. What haven’t you made in 15 years? An old favorite might be back in the rotation when you check your favorite recipes for possible healthier substitutes.

I’m looking forward to serving old favorites and trying new yummies. I’m determined to subtract fat and learn a new cooking technique. I think a bigger herb garden is a possibility.

What does 2023 hold for you?

Moroccan Carrot Soup

1 teaspoon olive oil 1 cup chopped white onion 1 teaspoon cumin 1 pound large carrots, peeled 2½ cups chicken broth 1 tablespoon honey 1 teaspoon fresh lemon juice 1/8 teaspoon ground allspice Salt, to taste Pepper, to taste ½ plain yogurt, thinned with milk

Heat olive oil in medium saucepan. Add onion and sauté over medium heat until tender. Stir in cumin and cook one minute. Cut carrots in ½-inch pieces. Add to onion, and stir in broth. Bring to a boil. Reduce heat, cover and simmer about 20 minutes until carrots are very tender. Remove from heat. Puree in a blender, adding chicken broth, if desired, to thin to favorite consistency. Whisk in honey, lemon juice and allspice. Season with salt and pepper. Ladle soup into bowls. Drizzle yogurt over top of soup.

Spinach, Mushroom and Feta Crustless Quiche

1 (10-ounce) container frozen chopped spinach 8 ounces fresh mushrooms, sliced ½ teaspoon fresh garlic 2 ounces feta or goat cheese 4 large eggs or egg product equal to 4 eggs 1 cup milk ¼ cup grated Parmesan Salt, to taste Pepper, to taste ½ cup shredded mozzarella

Thaw and drain spinach. Preheat oven to 350 degrees. Spray pan with non-stick spray. Sauté mushrooms and garlic over medium high heat until no moisture remains.

Spray pie pan with non-stick spray. Squeeze spinach until dry and spread out in the bottom of the dish. Add cooked mushrooms and crumbled feta or goat cheese. In a bowl, whisk eggs until fairly smooth. Add milk, parmesan and salt and pepper to taste. Pour over spinach, mushrooms, and feta. Sprinkle mozzarella over top. Place quiche in oven and bake 40 to 50 minutes until golden brown on top and center is solid.

Cauliflower in Tomato Cream Sauce

Pasta, preferably spaghetti, linguine, angel hair, or ziti 1 tablespoon olive oil 4 cloves garlic, minced ¼ teaspoon crushed red pepper flakes 7 cups small cauliflower florets 1/3 cup water 1 cup tomato puree 1 cup fat-free half-and-half ½ teaspoon salt Fresh ground black pepper, to taste ¼ cup minced fresh parsley Grated Parmesan cheese

Bring a large pot of salted water to boil. Add pasta and cook to al dente. Heat olive oil in large skillet over medium/low heat. Add garlic and red pepper flakes, cooking 2 minutes. Stir in cauliflower and toss. Pour in water and cover the pan, steaming 10 minutes or until cauliflower is tender. Meanwhile, mix tomato puree, half-and-half, salt and pepper together well in a small bowl. Pour over cauliflower and toss. Bring to a boil to heat well, then remove from heat. Drain the pasta. Serve pasta and cauliflower tossed together or individually. Garnish with parsley, and pass the Parmesan cheese at the table.

Salmon Avocado Salad with Lime Vinaigrette

Salmon Avocado Salad

2 pounds salmon filets ½ teaspoon salt ½ teaspoon pepper 1 tablespoon olive oil 4 small avocados, peeled and sliced 8 cups spring greens ¼ cup sliced green onions 12 cherry tomatoes, quartered Lime Vinaigrette, recipe below

Sprinkle filets with salt and pepper. Cook salmon in hot olive oil in a nonstick skillet over medium high heat 4 to 5 minutes on each side or until fish flakes easily with a fork. Set salmon aside. Toss together avocado, spring greens, green onions and cherry tomatoes. Divide salad into four servings. Lay filet on top of each salad and top with vinaigrette. Serves 4.

Lime Vinaigrette

3 tablespoons sugar ¼ cup olive oil 2 tablespoons lime juice 2 tablespoons rice wine vinegar 2 shallots, minced 2 teaspoons fresh cilantro leaves, finely chopped

Combine all ingredients in a jar. Cover tightly and shake vigorously. Makes 1 cup.

Bavarian Cream

1 cup light sour cream 1 cup fat free half-and-half ¾ cup sugar or equal amount artificial sweetener ½ teaspoon vanilla ¼ cup water 1 envelope unflavored gelatin ¼ cup water 8 ounces low fat cream cheese at room temperature

Brush a 4-cup mold lightly with vegetable oil. Combine sour cream and half-and-half in medium saucepan. Beat in sugar or sweetener and vanilla; place over low heat to warm.

Measure ¼ cup water in a small bowl. Sprinkle gelatin over water in a cup to soften. Place cup in saucepan with hot water to dissolve and liquify. Stir in warm sour cream/ half-and-half mixture.

Beat cream cheese until soft. Stir in cream, gradually, blending thoroughly. Pour into mold. Refrigerate at least 4 hours. Unmold and serve with your favorite berries on top. Individual servings can be made using 4 or 5 small bowls. For a syrup topping, mash berries of your choice. NCM