Judy E. Buss

The rapidly expanding multi-cultural food scene in the U.S. is the result of our nation’s population increasing diversity as well as easy internet access. Additionally, the wellness revolution is inspiring people to consume healthier diets that include more fresh vegetables, seafood, lean meats, and use flavorful herbs, spices, and sauces in order to cut down on sugar and unhealthy fats.

This trend has lead to the proliferation of ethnic restaurants and food specialty stores. Added to the mix is an interest in international cooking and exploring new and adventurous recipes.

Celebrate our country’s melting pot. “Travel the world” without leaving home and without all the hassles and expense. Prepare an exciting, yet easy, quick, healthy and affordable New Year’s dinner. Ethnic markets, health food stores, and most supermarkets today are stocked with hundreds of ingredients from around the globe. So fasten your seat belts and cook up some new adventures. Happy and healthy New Year to you!

The recipes below can be doubled, tripled, etc’

FRENCH-STYLE SEAFOOD STEW (BUILLABAISSE)
2 servings

3/4 pound fish, or a seafood medley (fish, shrimp and/or scallops)
2 tablespoons olive oil
1 stalk celery, thinly sliced
1 small yellow onion, chopped
2 green onions, thinly sliced, including their whites
3 cloves garlic, finely chopped
1/2 teaspoon dried thyme
1 medium tomato, finely chopped
2 tablespoons chopped fresh parsley leaves
Salt and pepper to taste
1 cup bottled clam juice
1/2 cup dry white cooking wine

NOTE: To save time, you can buy already peeled and deveined shrimp in most supermarkets.

1. Peel and devein the shrimp and rinse all the seafood. Drain. On a plate, (not a cutting board), cut the fish into bite-size pieces and place in a bowl. Set aside. Wash and dry hands.
2. Wash and dry the celery and green onions.
3. In a large saucepan, heat the oil over medium heat. Mix in the celery, both kinds of onions, garlic and thyme. Cover and cook slowly 8 minutes. Add the tomatoes, parsley, salt, pepper, clam juice, and wine, and simmer 10 minutes.
4. Stir in the seafood and cook 10 – 15 more minutes.

GERMAN-STYLE RED CABBAGE
2 servings

2 cups shredded red cabbage
1/4 cup raisins
1 tablespoon olive oil (not extra virgin)
1/8 teaspoon black pepper
1-1/2 tablespoons wine vinegar
1 tablespoon whole wheat flour
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg

1. Place the shredded cabbage in a small saucepan and enough water to just cover it. Mix in the raisins, oil, and pepper. Cover, and bring to a boil over medium heat. Reduce the heat to medium-low and cook about 12 minutes, until the cabbage is tender. Do not overcook.

2. Meanwhile, in a cup, mix the vinegar and flour with a fork until smooth. Set aside. To the cabbage in the saucepan add the cinnamon and nutmeg. When the cabbage is cooked, add 4 tablespoons liquid from the cabbage to the flour mixture in the cup and mix well until blended and smooth.

3. Gradually add the flour mixture to the cabbage, stirring constantly. Any remaining flour lumps can be dissolved by pressing them with the back of a spoon against the saucepan wall. Cover, and cook slowly 5 minutes until the liquid is thickened, stirring occasionally.

Serve with meat and potatoes (if desired) – a traditional German dinner.

CURRIED TOFU-COCONUT STEW
2 servings

2 tablespoons olive oil
1 medium yellow onion, finely chopped
1 clove garlic, finely chopped
2/3 package cubed Firm tofu, or a brick Firm tofu
3/4 teaspoon ground ginger
1/2 teaspoon salt
1-1/2 tablespoons curry powder
3 tablespoons whole wheat flour
1/2 cup water
1-1/4 cups coconut milk
3/4 cup roasted unsalted peanuts
1/3 cup raisins
4 tablespoons shredded unsweetened coconut

NOTE: Tofu is available in a variety of consistencies: Silken, Regular, Firm, and Extra Firm. This recipe calls for the most common one: Firm.

1. In a medium saucepan heat the oil over medium heat. Add the onion, cover, reduce the heat to medium-low and cook slowly 8 minutes. Add the garlic and cook about 4 more minutes, until the onion is translucent.

2. Meanwhile, drain the tofu, place on a plate and wrap in paper towels to blot the excess moisture. After a few minutes, remove the paper towels and cut the tofu into small cubes, if not already cubed.

3. When the onion is translucent, mix in the ginger, salt, curry, and flour until well blended. Adjust the heat to medium-high and gradually add the water and coconut milk stirring constantly. When the sauce begins to boil, reduce the heat to medium-low, cover, and cook slowly about 7 minutes, until thickened, stirring frequently.

4. Gently mix the tofu into the coconut milk mixture and cook slowly 3 more minutes.

5. Serve over cooked brown rice and top with the peanuts, raisins, and shredded coconut.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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