Beans & Cornbread

 

The meal combo is a West Virginia staple and, as a retired Cafeteria Manager, it's never a good idea to serve beans without the cornbread.  Our local farmers market is lucky to have a family who grows grains and beans.  This one features their newest package of three beans.  That's perfect for my personal goal focusing on diversity of plant foods.  This meal has many.  Here's the recipe I used, based on our personal (smaller) senior portions.  Note that any bean and any vegetable can be included in your personal meal.

Soup Beans

(4 Servings)

Soak beans in water overnight. 

3/4 cup dry beans

Water to cover 2-3 times the level of beans

Drain and rinse. 

 

In crock pot, place beans and hot water.  Turn pot to high. 

2 cups hot water

 

Add vegetables. 

3/4 cup diced raw vegetables

Mine has garlic, onion, celery with leaves, red pepper, fennel and carrots

 

Add ham. 

3 ounce diced ham

 

Add seasonings.

1/8 teaspoon salt

1/4 teaspoon pepper  

 

Cook on high for 8 hours.

 

My cornbread was originally made in a large oven safe skillet.  It has apples, onions and thyme too. For a few years, I froze half of it to make my Thanksgiving Stuffing, another classic. I hope to make more to have enough for that stuffing.

 

Cornbread with Apples, Onions & Thyme

(1-7 inch Deep Dish Pizza Pan)

Melt buttery over medium heat .
5 Tablespoon butter
Pour melted butter into a separate bowl.

Add onion to the skillet and saute for 4 minutes.
1/4 cup onion, diced

Add apple, sugar and thyme to the skillet.  Saute 4 more minutes.  Place onion-apple mix in a colander to drain any excess liquid. 
1 apple, sliced thin
1 tablespoon sugar
1 teaspoon thyme leaves

 

 Mix dry ingredients-cornmeal, flour, baking powder, salt and 4 1/2 tablespoon sugar together.
3/4 cup cornmeal, whole grain
1/2 cup all purpose flour
1 1/2 teaspoon baking powder
1/8 teaspoon salt
1 1/2 tablespoon sugar

In a mixing bowl, beat egg and buttermilk.  Add melted buttery spread.
1 eggs
3/4 cup buttermilk
Melted butter
Add dry ingredients and mix until smooth (no lumps).  Stir in 1/2 of the apple-onion mix.

Pour batter into skillet (oven proof).  
Top with remaining apple-onion mix.  Sprinkle with1 teaspoon thyme. 
1/4 teaspoon thyme 

 

Bake in 400 F. oven for 30 minutes.  Cool in pan on rack for 20 minutes.  To remove from pan, place another rack over the top of the skillet and invert.  The bread slides right out.  Invert onto cooling rack.  Cool an additional 20 minutes before tasting. 

 

 

 

 

 

 

Smoked Salmon Chowder

This may be my favorite soup of all time. The recipe is inspired by Chef Sherry Pocknett’s creation in the November issue of Food and Wine Magazine.

Smoked Salmon Chowder

4 (1/2 cup) Servings

Melt butter in small saucepan. Whisk in flour, stirring constantly for 1-2 minutes. Scrape roux into a small bowl.

1 Tablespoon butter

1 Tablespoon flour

Heat olive oil in medium saucepan. Add vegetables and sauté for 3-5 minutes.

1 Tablespoon olive oil

2 Tablespoon diced onion 

2 Tablespoon diced red pepper

1 Tablespoon diced celery 

1 garlic clove, minced

Stir in spices.

1/8 teaspoon salt

1/8 teaspoon pepper

1/8 teaspoon seafood seasoning 

1 sprig fresh thyme

Add stock and diced potato. Heat to boiling, then lower heat to cook potato, about 20 minutes.

1 cup chicken stock, homemade 

1 medium potato, peeled and diced

Stir in corn.

1/2 cup corn

Bake salmon at 325F for 10 minutes. Add thinly sliced smoked salmon and bake another 5 minutes. Flake and stir into soup

2 ounce salmon

3 ounce smoked salmon

Stir in reserved roux and milk.  Heat for 5 minutes.

1/3 cup evaporated skim milk

Food and Nutrition Publication March 2017

 

Food and Nutrition Publication September 2017

 

Food and Nutrition Publication January 2019

 

Food and Nutrition Publication November 2019

 

Food and Nutrition Publication March 2020