sauerkraut health benefits

sauerkraut health benefits

Sauerkraut combines the health benefits offered by all cruciferous vegetables (a category which includes cauliflowers and brussel sprouts as well as cabbage) with the probiotic advantages derived from the fermentation process.

Cabbage offers a host of health benefits. It is high in vitamins A and C. Studies have shown the cruciferous vegetables can help lower cholesterol levels. Cabbage also provides a rich source of phytonutrient antioxidants. In addition, it has anti-inflammatory properties, and some studies indicate it may help combat some cancers. However, this already helpful vegetable becomes a superfood when it is pickled.


The fermentation process used to make sauerkraut was probably first developed centuries ago simply as a means of preserving vegetables for easy consumption throughout the winter. The health benefits derived from pickling vegetables were already well-known to early civilizations. Historical evidence suggests laborers on the Great Wall of China consumed a version of the pickled cabbage dish 2,000 years ago.

Traditional Chinese has long prescribed sauerkraut juice as a home remedy for many common ailments . The armies of Genghis Khan most likely first brought the dish to Europe. The Roman army traveled with barrels of sauerkraut, using it to prevent intestinal infections among the troops during long excursions.

In periods and cultures when natural healing methods fell into disuse, people consumed fewer fermented foods and were subject to more illness. Scurvy (vitamin C deficiency) killed many British sailors during the 1700s, especially on longer voyages. In the late 1770s, Captain James Cook circumnavigated the world without losing a single sailor to scurvy, thanks to the foods his ship carried, including sixty barrels of sauerkraut.

Mainstream health experts began to pay renewed attention to sauerkraut after a study published in The Journal of Agricultural and Food Chemistry in 2002. Finnish researchers reported that in laboratory studies,a substance produced by fermented cabbage, isothiocyanates, helped prevent the growth of cancer.

Even before the laboratory study, however, alternative health experts extolled the healing benefits of sauerkraut because of the lactic acid bacteria produced as a side-effect of the pickling process.

Healthy human colons contain many beneficial bacteria which feed on the waste left over from our digestion, creating lactic acid. Without these beneficial bacteria the human digestive system becomes home to harmful parasites and yeasts, resulting in the condition of candida.

Sauerkraut provides a high density source of a wide range of beneficial live bacteria which assist in the digestive process. Consuming a serving of sauerkraut can give your body as much of a health boost as many of the expensive probiotic drinks and supplements sold in stores. However, most commercially sold sauerkraut have lost most of their beneficial bacterial organisms. To gain the most benefits from sauerkraut, you may want to purchase it freshly made, or learn how to make your own.

If you want to explore recipes for making sauerkraut and other fermented dishes, an excellent place to start is with Sandor Ellis Katz's Wild Fermentation: The Flavor, Nutrition and Craft of Live Culture Foods.

In his book, Katz points out that "Fermentation not only preserves nutrients, it breaks them down into more digestible forms." Katz, who also wrote The Revolution Will Not Be Microwaved: Inside America's Underground Food Movements, recommends not only eating sauerkraut but drinking the juice which he calls "a rare delicacy and unparalleled digestive tonic."

How to Eat the 10 Messiest Foods

Dignified Dining cooking  tips

While we don’t recommend ordering any of these foods during a romantic dinner or business lunch, there are graceful ways to enjoy the most notoriously sloppy eats. “The key to eating messy foods is to take small bites,” says Mike Lininger, editor of EtiquetteScholar.com and author of Essential Etiquette Fundamentals. Also, “don’t be in a rush.” Here’s exactly how to approach 10 of the messiest dishes. 

cooking  tips

1. Buffalo Wings

Yes, you can eat these gracefully, sauce and all, says Sandy Muskopf Hyde, president of the cooking  tips Etiquette School of Ohio and a native of Buffalo, NY, birthplace of the famous wings. To minimize mess, go for drumsticks: Hold the ends with the thumb and index finger (or first two fingers) of both hands, and eat the drumstick clean. The two-boned, flat chicken wing is a different story, she says. Pick the wing up by the ends with the thumb and index finger (or first two fingers) of both hands. Locate the end with the larger bone sticking out. Use your fingers to pull the cartilage off from this end and discard it. Locate the smaller bone, twist it loose with your fingers and pull it from the wing. Do the same with the larger bone. “You may now eat your boneless chicken wing,” Muskopf Hyde says . cooking  tips. 

cooking  tips

2. Chili-Cheese Fries

Unlike sturdy nachos, fries aren’t great at supporting gobs of cheese and chili, but no need to panic if someone gets a loaded order for the group—just remember these tips from Lininger. Grab, if you can, the dry end of a fry, he says. With a subtle flick of your wrist, remove the excess chili. Of course, using a knife and fork to cut the fries into bite-size pieces is the best way to control mess, he adds .cooking  tips. 

cooking  tips

 

3. Sloppy Joes

cooking  tips

The word sloppy is right in the name, but Maralee McKee, founder of the Manners Mentor, Inc., and author of Manners That Matter for Moms: The Essential Book of Life Skills for Your Kids, has a trick to make these sandwiches neater. When assembling them, scoop the meat into the center of the bun, leaving about a ½-inch empty rim around the outside of the bread, she says. As you eat the sandwich, the meat that would normally fall out simply spreads out to cover the empty part of the bun. If someone else makes your Sloppy Joe, use a fork to eat whatever meat falls on your plate, and whatever you do, don’t apologize if your sandwich falls apart. “It draws more attention to it,” McKee says.cooking  tips.

4. Burritos

Attempt eating one with your hands only if the burrito’s a manageable size, Lininger says. If it’s wrapped in foil, keep the wrapping over as much of the burrito as possible while eating it. This keeps it together. If it’s large, cut it in half or in quarters before eating. Use a fork for any filling that falls on your plate. In a sit-down-dinner situation where knives, forks and plates are available, cut the burrito into bite-size pieces with its seam underneath the rest of it and touching the plate, Lininger says. 

cooking  tips

5. Corn-on-the-Cob

Our instinct is to butter the entire corn-on-the-cob before eating, but hold off, Muskopf Hyde warns. First, hold the corn or corn skewers firmly by the ends with two hands. Then, butter and eat only a few rows at a time to avoid a drippy mess. Eat from left to right—don’t eat a ring around the corn, she says, or else you may get kernels and butter on your cheek as you turn it. Wipe your mouth with your napkin after setting the corn cob down; then, butter the next few rows and repeat the process.cooking  tips. 

cooking  tips

6. Spinach

To keep spinach from getting stuck in your teeth, add a little fat, says Heather George, professional food writer and author of the blog SoForkingGood.com. When we chew spinach, the oxalic acid in the leaves form crystals, which stick to our teeth—and are also responsible for that chalky, gritty film, she explains. Minimize both problems by sautéing it in a little olive oil or melted butter. Cooking in it, as opposed to adding it after, better coats your mouth and prevents the oxalic acid crystals from sticking around, she says.

cooking  tips

7. Candy Apples

These treats are a challenge for even the most proper eaters. The secret: Turn the stick sideways (like corn-on-the-cob) as opposed to eating the apple upright, McKee says. “This makes it easier to break through the sugar shell, which is thickest at the top of the apple,” she says. Also, if you know you’re going to a carnival, pack a few floss picks in a zippered plastic bag, she suggests, and excuse yourself post-apple to floss in the restroom. As for avoiding getting red dye on your skin and clothes, there’s only one piece of advice: “Save the treat until you’re home and then cut the apple into slices with a sharp knife,” says McKee.

cooking  tips

8. Powdered Doughnuts cooking  tips

Instead of ordering a boring plain doughnut, eat the powdered kind in public with these tips: First, place the doughnut on a plate or napkin and tear it into two pieces without lifting it (that causes the powdered sugar to drift through the air—and onto your clothes), McKee says. Next, tear one of the halves into two pieces, again while keeping the doughnut on the plate or napkin. Pick up the first piece with your thumb and index finger and enjoy. “Although it’s hard to resist licking the sugar off your fingers, use your napkin—unless no one’s looking!” says McKee.

cooking  tips

9. Watermelon cooking  tips

At a casual picnic, eat it with your hands. Take small bites to avoid having juice run down your chin, Lininger says, and keep a napkin handy. At more formal affairs, use a fork’s tines to flick seeds away and push them to the side of your plate. Then, use the edge of the fork to cut bite-size watermelon pieces. No utensils? Don’t worry if you encounter seeds. “The general rule for removing unwanted food from your mouth is to have it leave the same way it entered,” Lininger says. So if you’re eating watermelon with your hands and get a seed, remove it from your mouth using your thumb and forefinger; then, place it on a napkin. 

cooking  tips

10. S’mores

Traditionally a campfire dessert, Muskopf Hyde says she’s noticed s’mores being introduced at less casual events, like weddings and showers. If you find yourself in such a situation, heat your marshmallow to medium rather than well-done. “It’s warm enough to soften the chocolate, but won’t ooze out between the graham crackers,” she says, Use only one marshmallow per s’more, go light on the chocolate, keeping it inside the cracker edges, and then hold the s’more firmly with both hands. Support the bottom cracker with your thumbs as you would an overstuffed sandwich, and take small bites over a plate or napkin. If you’re having s’mores at a formal event, Muskopf Hyde says, consider serving them in a more manageable form—such as in this s’mores ice cream pie.

Spiced Chicken and Chickpea Stew

Ingredients

• 2 tablespoon(s) olive oil
• 1 1/2 pound(s) skinless chicken breasts, cut into 3-inch pieces
•  Kosher salt
•  Pepper
• 1 onion, chopped
• 2 clove(s) garlic, finely chopped
• 1 tablespoon(s) ground cumin
• 1/4 teaspoon(s) ground cinnamon
• 1 tablespoon(s) grated fresh ginger
• 1 can(s) (28-ounce) diced tomatoes
• 1 can(s) (15-ounce) chickpeas
• 1/2 cup(s) raisins (or apricots)
• 1 cup(s) couscous
•  Fresh cilantro, for serving
• 

Directions

1. Heat 1 tablespoon oil in a large skillet over medium-high heat. Season the chicken with 1/4 teaspoon each salt and pepper and cook until browned, 2 to 3 minutes per side. Transfer to a bowl. Add 1/2 cup water to the skillet and cook, scraping up any bits, for 2 minutes. Transfer the pan juices to the bowl with the chicken.
2. Wipe out the skillet and heat the remaining tablespoon oil over medium heat. Add the onion, season with 1/4 teaspoon each salt and pepper and cook, covered, stirring occasionally for 6 minutes. Stir in the garlic, cumin, and cinnamon and cook for 1 minute. Stir in the ginger.
3. Add the tomatoes (and their juices), chickpeas, and raisins and bring to a simmer. Return the chicken and any juices to the skillet, nestling it among the tomatoes, and simmer until the chicken is cooked through, about 4 minutes.
4. Meanwhile, prepare the couscous according to package directions. Serve with the chicken and chickpea mixture and sprinkle with cilantro, if desired.

10 Summer Food Myths That Can Make You Sick

Warm-Weather Eating

As temperatures rise, so do your chances of getting food poisoning. According to the USDA, the number of illnesses surge from May to September, when picnics and cookouts mean food is out in potentially dangerous temperatures. But even though disease-causing bacteria are lurking, you can stay healthy. Here are the biggest misconceptions about summer food safety and the facts that can keep sickness at bay.

1. Myth: Food is safe in a cooler.

“Life begins at 40 degrees,” says Bethany Thayer, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “If your cooler’s temperature rises above that, disease-causing microorganisms multiply.” To keep food fresh, fill 75% of the cooler with edibles first; then, pile on ice or ice packs to fill the remaining 25%. Transport the cooler in air conditioning (not a hot trunk), and when you reach your destination, keep the cooler in the shade with the lid closed. Place an inexpensive thermometer in between food items, not up against ice, to be sure the temperature stays below 40°F.

2. Myth: Food is safe at room temperature for a few hours.

A picnic buffet of cold cuts, fried chicken, hamburgers and potato and macaroni salad is OK to sit out for less time than you probably think. “In temperatures of 90°F or higher, you can keep foods out only for one hour,” says Ximena Jimenez, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “In temperatures between 40 and 90°F, you have two hours max.” Any longer, and bacteria that can make you sick start multiplying. Instead of losing track of time, set your cell phone’s alarm to remind you when to put food away. 

3. Myth: Food poisoning isn’t a big deal.

“Absolutely incorrect,” says Thayer. Food poisoning causes about 48 million illnesses and 3,000 deaths each year. “How sick a person gets depends on what bacteria is present, how much was eaten and an individual’s susceptibility.” Babies, young children, pregnant women, the elderly and anyone with weakened immune systems and chronic conditions are more vulnerable to getting sick and developing serious long-term health conditions, such as kidney failure and nerve damage. No matter your age and health status, it’s unpleasant to cope with food poisoning symptoms, which range from mild nausea, cramps and diarrhea that can last for days to vomiting and dehydration. 

4. Myth: Leftovers are fine for days as long as they’re refrigerated.

Most picnic foods, like lunch meat, cooked meats, poultry and pasta salad, are safe for up to four days in sealed containers in the refrigerator. After that, bacteria that can make you sick begin to grow, even though you can’t see or smell them. “But if foods were out longer than two hours, or an hour in very hot weather, you need to toss them; don’t even take them home with you,” says Thayer. Mark leftovers’ containers with the date you stashed it, and store them on one shelf in your fridge so you remember to use them.

5. Myth: Spoiled food looks and smells bad.

Eating spoiled food can give you food poisoning, but you can’t tell something’s spoiled by sight, taste or smell, says Jimenez. If it’s been in the fridge since the picnic a week ago or if you can’t remember when you put it in there, follow the old rule: When in doubt, throw it out. It’s also wise to place a thermometer in your fridge to make sure it’s keeping food at 40°F or less. If it’s warmer, food may spoil more quickly. 

6. Myth: You can tell when meat is cooked by feeling it or looking at it.

Even if your guy thinks he’s the world’s finest grillmaster, encourage him to use a food thermometer. The outside of meat may look done or feel firm when pressed, but inside, there may be spots that aren’t fully cooked. Stick a thermometer in the thickest part of the meat, avoiding bone and fat. Steaks are safe at 145 to 170°F, depending on how done you want it; ground beef at 160°F; pork chops and ribs at 145°F; and poultry at 165°F. 

7. Myth: You don’t have to wash produce if you’re peeling it.

Nope. You have to rinse avocados, cucumbers, watermelons and more, even if you peel them. “The peeling knife can carry bacteria such as E. coli into the fruit as it slices from the outside to the inside,” says Jimenez. So rinse produce under running tap water (special soaps aren’t necessary) before cutting or peeling. Scrub firm produce that has nooks and crannies, such as cantaloupe, with a brush. 

8. Myth: Foods can marinate safely on the counter.

Even though many marinades contain acidic, germ-killing ingredients, like lemon juice, “whenever foods are in the danger zone of 40 to 140°F (or slightly higher, depending on the safe internal cooking temperature), disease-causing bacteria grow quickly,” says Jimenez. Let foods marinate in the fridge, and if you use leftover marinade, boil it before pouring it on cooked meats. 

9. Myth: Foods can thaw safely on the counter.

You may think you’re jumpstarting the thawing process by leaving frozen foods out, but you’re really jumpstarting bacteria growth. “Bacteria multiply at an alarming rate,” says Thayer. “You can go from one to trillions in 24 hours.” Instead, thaw foods in the refrigerator overnight, in the microwave (then cook immediately) or in the sink in a cold water bath. For sink thawing, wrap food in a plastic zip-close bag and submerge in cold water, changing the water every 30 minutes so it stays cold, says Jimenez. 

10. Myth: You should rinse chicken and meat before grilling it.

This is one of the most common misconceptions Thayer hears. “As water bounces off meat, it splashes onto the counter, sink and backsplash, spreading germs such as salmonella everywhere. Rinsing increases the risk you’ll cross-contaminate another surface.” Save yourself the cleanup, and rely on proper cooking temperatures, not washing, to keep your meat safe.

Timing Water Consumption for Optimal Benefits

We all know that hydration is key for good health, but timing your consumption of water can be equally as important. Numerous scientific studies have shown that drinking water at certain times of the day can optimize the health benefits.

After waking up, try to get at least 2 full glasses of water in order to active your internal organs. You may also be dehydrated from the night before so this can help to provide you with some liquids as well. Drinking a glass of water 30 minutes before a meal can be helpful for digestion as well. If you drink a glass of water before a shower and bed you can decrease your blood pressure and lower the risk of stroke and heart attacks as well. Timing is everything!

water drinking

CANDY FLAVORED VODKA

Ever since I was presented with skittles vodka last weekend, my mind has been racing with thoughts of candy and vodka. How did I spent 4 years of college without knowing this genius combination? The two were major staples in my diet– why did I never think of combining them? It all seems so obvious! And so easy…

Take a cup of sugar candy.

Soak for two days in a Mason Jar filled with vodka.

And, behold: Candy flavored vodka.

It dresses up so pretty.

I’m thinking teacher’s holiday gifts right here.

The only problem is that I like making pretty things more than I like doing shots.

So… Who’s coming over for cocktails?

10 Sensational Easter Recipes (update)

Delight every appetite at holiday dinners and brunches with these mains, sides and snacks

Apricot-Glazed Smoked Ham

Ingredients

• 1 (8- to 10-lb) ready-to-cook bone-in smoked ham half , preferably shank end
•  Whole cloves
• 3 cup(s) water
• 1 jar(s) (12 oz) apricot preserves (1 cup)
• 1/4 cup(s) light brown sugar
• 2 tablespoon(s) grainy Dijon mustard (we used Maille)
• 1 tablespoon(s) cider vinegar

Directions

1. Position oven rack in bottom third of oven; heat to 325°F. You'll need a shallow roasting pan.
2. Cut off thick rind on ham to expose the fat layer underneath, leaving about 5 inches of the rind intact covering the narrow shank end. Using sharp knife, score fat in diamond pattern. Press 1 clove into center of each diamond. Place ham in roasting pan; pour water in pan. Cover loosely with heavy-duty foil. Roast ham 1 1/2 hours.
3. Meanwhile, mix Glaze ingredients. Remove ham from oven; brush with one-third of the glaze. Continue to bake, uncovered, 1 hour, brushing with remaining glaze every 20 minutes, or until internal temperature registers 160°F on an instant-read thermometer.
4. Let ham rest 20 minutes. Transfer to platter. Serve ham hot, warm, or at room temperature.

Ham and Cheese Strata

Ingredients

• 6 cup(s) (about 8 oz) 1-in. cubes plain or whole-wheat Italian bread
• 1 box(es) (10 oz) frozen broccoli florets, thawed and coarsely chopped
• 6 ounce(s) sliced ham, coarsely chopped
• 1/2 cup(s) chopped jarred roasted red peppers
• 4 scallions, sliced
• 1 cup(s) (4 oz) sharp Cheddar, shredded
• 6 large eggs
• 2 cup(s) whole milk
• 2 tablespoon(s) yellow mustard
• 1/4 teaspoon(s) pepper

Directions

1. Heat oven to 375ºF. Coat a shallow 2-qt baking dish with nonstick spray. Spread half the bread cubes over bottom. Cover with half the broccoli, ham, peppers, scallions and cheese. Repeat layer.
2. Whisk eggs, milk, mustard and pepper in large bowl to blend; pour evenly over strata.
3. Bake, uncovered, 50 to 60 minutes until puffed and golden and a knife inserted in center comes out clean. Let stand 5 minutes before serving. Or cover strata with foil and refrigerate 2 hours or overnight, then bake as above.

Chicken Cutlets with Ham and Swiss

Ingredients

• 8 small chicken cutlets, (1 1/2 lb total)
•  Kosher salt and pepper
• 1 cup(s) panko bread crumbs
• 1/4 cup(s) olive oil
• 4 teaspoon(s) Dijon mustard
• 8 slice(s) (thin) ham
• 8 slice(s) (thin) Swiss cheese
• 2 teaspoon(s) fresh thyme
•  Green salad, for serving

Directions

1. Season the chicken with 3/4 tsp salt and 1/4 tsp pepper. Coat the cutlets in the bread crumbs, pressing gently to help them adhere.
2. Heat 2 Tbsp oil in a large skillet over medium-high heat. Add half the cutlets and cook until golden brown and cooked through, 2 to 3 minutes per side; transfer to a plate and wipe out the skillet. Repeat with the remaining oil and cutlets.
3. Heat broiler. Place the cooked cutlets on a foil-lined, broiler-proof baking sheet. Spread ½ tsp mustard on each cutlet. Top each with a slice of ham and cheese. Sprinkle with the thyme and broil until the cheese begins to brown, 2 to 3 minutes. Serve with salad, if desired.

Shrimp Salad Baskets

Ingredients

• 1 1/2 pound(s) (about 32 per lb) raw medium shrimp, peeled and deveined
•  cup(s) light mayonnaise
• 2 tablespoon(s) finely chopped fresh dill
• 1 1/2 tablespoon(s) minced scallion
• 2 teaspoon(s) fresh lemon juice
• 1/4 teaspoon(s) salt
• 1/8 teaspoon(s) hot pepper sauce
• 1/2 cup(s) finely chopped radishes
• 24 ounce(s) (from two 2.1-oz boxes) mini fillo-pastry shells, thawed
•  Garnish: reserved shrimp (see Step 2) and fresh dill

Directions

1. Put shrimp with water to cover in a 2-qt saucepan. Bring to a boil, reduce to a simmer, cover and cook 1 to 2 minutes until shrimp are cooked through. Drain in a colander, cool under running cold water, drain, then pat dry.
2. Reserve 24 shrimp for garnish; finely chop rest and place in a medium bowl; stir in remaining ingredients except radishes and pastry shells.

Tips & Techniques

The salad can be made up to 1 day ahead (bag the chop­ped radishes and shrimp for garnish separately). Refrigerate salad tightly covered.

Spring Vegetable Frittata

Ingredients

• 3 medium carrots,  shredded
• 1 pound(s) asparagus,  bottoms trimmed (see Note)
• 1 tablespoon(s) oil,  preferably olive
• 6 cup(s) frozen country-style hash brown potatoes
• 1 teaspoon(s) salt
• 8 large eggs,  beaten with a fork
• 6 ounce(s) (1 1⁄2 cups) smoked Gouda or mozzarella cheese, shredded
• 1/2 cup(s) sliced scallions

Directions

1. Bring 1 cup water to a boil in a large nonstick skillet. Add carrots and asparagus; reduce heat, cover and simmer 5 to 6 minutes until asparagus are crisp-tender. Drain well; wipe out skillet.
2. Heat oil in skillet over medium heat. Add potatoes, sprinkle with 1/2 tsp salt and cook 5 minutes, or until bottoms are lightly browned. Turn with a spatula and press down, pushing some potatoes up the sides of the skillet.
3. Mix remaining 1/2 tsp salt with the eggs; pour mixture over potatoes. Top with the carrots and asparagus. Cover and cook over medium-low heat 10 minutes, or until eggs are almost set.
4. Sprinkle with cheese and scallions, cover and cook 2 to 3 minutes to melt cheese.

Tips & Techniques

Hold asparagus with both hands near bottom ends. Bend each spear until it breaks and discard the woody end.

Potato-Rosemary Galette

Ingredients

• 4 medium (2 lb) baking potatoes, peeled and submerged in a bowl of cold water to prevent browning
• 1 teaspoon(s) dried rosemary, crushed
• 1 teaspoon(s) salt
• 1 teaspoon(s) freshly ground pepper
• 3 tablespoon(s) stick butter

Directions

1. Pour water from bowl; dry potatoes with paper towels. Quickly shred using shredding disk of a food processor or the large holes of a 4-sided grater. Dry bowl; add potatoes, rosemary, salt and pepper; toss to mix.
2. Melt 2 Tbsp butter in a large nonstick skillet over medium-high heat until butter stops foaming. Add potatoes, pressing them with a broad spatula into an even layer.
3. Cook 2 to 3 minutes, pressing down occasionally with spatula, until lightly browned on bottom. Dot top with remaining butter. Cover skillet, reduce heat to medium and cook 6 to 8 minutes until potatoes are tender when pierced.
4. Uncover and invert a large flat plate or baking sheet over skillet. Holding both together with oven mitts or potholders, carefully invert galette onto the plate. Slide galette back into skillet, increase heat to medium-high and cook 5 minutes or until browned on bottom. Slide onto serving plate, cut in wedges and serve as soon as possible.

Corn and Grits Casserole

Ingredients

• 4 cup(s) (1 qt) whole milk
• 1 cup(s) quick-cooking grits
• 1 can(s) (15 1⁄4 oz) corn niblets,  drained
• 1 1/4 cup(s) (5 oz) shredded sharp Cheddar cheese
• 6 scallions,  chopped
• 1 large egg
• 1/2 teaspoon(s) salt
• 1/2 teaspoon(s) dried thyme
• 1/4 teaspoon(s) pepper

Directions

1. Heat oven to 375ºF. Lightly coat a shallow 2-qt baking dish with nonstick spray.
2. Bring milk to a gentle boil in a 3-qt saucepan; slowly whisk in grits. Reduce heat and simmer, stirring often, 5 to 7 minutes until thickened.
3. Remove from heat; stir in corn, 1 cup cheese, the scallions, egg, salt, thyme and pepper. Pour into prepared dish.
4. Bake, uncovered, 15 minutes. Sprinkle with remaining 1⁄4 cup cheese and bake 15 minutes more until set. Let stand 10 minutes before serving.

Tips & Techniques

Can be baked up to 2 days ahead. Refrigerate covered. Bring to room temperature before reheating in microwave or in oven.

Warm Potato Salad Dijonnaise

Ingredients

• 3 pound(s) baby red and Yukon gold potatoes, halved (quartered if large)
•  Kosher salt and pepper
• 3 tablespoon(s) creamy Dijon mustard
• 2 tablespoon(s) olive oil
• 2 tablespoon(s) seasoned rice vinegar
• 4 scallions, thinly sliced
• 1 tablespoon(s) fresh tarragon, roughly chopped

Directions

1. Place the potatoes in a large pot and add enough water to cover. Bring to a boil and add 1 tsp salt. Reduce heat and simmer until the potatoes are just tender, 12 to 15 minutes; drain.
2. Meanwhile, in a large bowl, whisk together the mustard, oil, vinegar, and ½ tsp each salt and pepper.
3. Add the potatoes and toss to coat. Fold in the scallions and tarragon. Serve warm or at room temperature.

Ham and Lentil Stew

Ingredients

• 2 medium carrots, diced
• 2 ribs celery, diced
• 2 clove(s) garlic, finely chopped
• 1 medium onion, chopped
• 3 cup(s) diced ham
• 2 cup(s) dried lentils
• 1 teaspoon(s) dried oregano
•  Kosher salt and pepper
• 2 can(s) (10.5 oz each) condensed chicken broth
• 2 tablespoon(s) fresh lemon juice
• 1 bunch(es) fresh spinach, thick steams discarded

Directions

1. In a 5- to 6-qt slow cooker, combine the carrots, celery, garlic, onion, ham, lentils, oregano and 1/4 tsp each salt and pepper.
2. Stir in the chicken broth and 4 cups water. Cook covered, on low 6 to 8 hours or on high, 4 to 5 hours.
3. When ready to serve, stir in the lemon juice. Fold in the spinach and let warm until just wilted, about 2 minutes.

Ham, Pineapple and Fresh Mozzarella Sandwich

Ingredients

• 8 slice(s) pumpernickel or other brown bread
• 8 ounce(s) thinly sliced smoked ham
• 4 ounce(s) fresh mozzarella,  thinly sliced
• 12 thin slices pineapple
• 1 (up to 2) jalapeños (seeded if desired),  thinly sliced
• 1/2 cup(s) fresh cilantro

Directions

1. Form sandwiches with the bread, ham, mozzarella, pineapple, jalapeños and cilantro.