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Making your own mayonnaise …

Cauliflower "Risotto" with Shrimp and Peas

Cauliflower “Risotto” with Shrimp and Peas

Cooler weather calls for comfort foods, and it’s hard to top soups, risottos and strata for heartwarming dishes to share with the family on chilly days.

To achieve delicious taste without ditching your healthy eating plan, consider nutritionally balanced one-pot recipes like those from “Whole in One” by Ellie Krieger, several of which call for dairy to help fuel your loved ones’ meals. Milk is commonly viewed as a versatile staple to have on-hand for cooking and a nutritious beverage for families with essential nutrients such as calcium that promote bone health in children and teens.

“I’m always trying to create recipes that make it easier for people to cook and eat well,” Krieger said. “As a food lover and dietitian, I’m always looking for that amazing balance between health and taste. Dairy really can help get you there because it provides you not only great nutrition, but also great taste, texture and satisfaction.”

Turn to dairy-fueled comfort foods with recipes from Krieger like vegetarian-friendly Broccoli Cheddar Skillet Strata, with Shrimp and Peas or easy-to-make Mushroom Stroganoff Soup. These dishes offer balanced, health-conscious ways to enjoy flavorful meals with delivering essential nutrients found in dairy.

“Milk, cheese and yogurt all contain protein, and I think most people don’t realize that a cup of milk has 8 grams of high-quality protein, which is more than an egg,” Krieger said. “When I tell people that, it’s really news to them. Protein really is key in many ways because people are often looking to get more protein into their diets.”

Find more family meal solutions at milkmeansmore.org.

Cauliflower “Risotto” with Shrimp and Peas

Recipe courtesy of “Whole in One” by Ellie Krieger on behalf of Milk Means More Servings: 4

2 tablespoons olive oil

1/2 cup chopped shallot

1/4 teaspoon salt, plus additional, to taste

1/4 teaspoon freshly ground black pepper

2 tablespoons, plus 1 teaspoon,

1 3/4 cups 1% low-fat milk

3/4 cup freshly grated Parmesan cheese, divided

1 pound medium shrimp (26-30 count per pound), cleaned and tails removed 1 1/2 cups fresh or frozen peas 2 tablespoons fresh basil leaves, cut into ribbons In large, nonstick skillet over medium heat, heat oil. Add shallot and cook until softened, 2 minutes. Stir 2 minutes.

then add milk and cook, stirring occasionally, until it comes to gentle boil. Stir in 1/2 cup Parmesan cheese until incorporated then add shrimp and peas.

Return to simmer. Continue cooking, stirring occasionally, until shrimp are pink and no longer translucent and sauce has thickened, about 5 minutes. Season with additional salt, to taste, then garnish with basil and remaining Parmesan cheese.

Mushroom Stroganoff Soup

Mushroom Stroganoff Soup

Mushroom Stroganoff Soup 

Recipe courtesy of “Whole in One” by Ellie Krieger on behalf of Milk Means More Servings: 4

2 tablespoons olive oil

2 medium shallots (about 2/3 cup), chopped

1 package (10 ounces) white button mushrooms, trimmed and sliced

1 package (10 ounces) cremini mushrooms, trimmed and sliced

2 garlic cloves, minced

4 cups low-sodium chicken or vegetable broth

1 tablespoon Worcestershire sauce

1 teaspoon Dijon mustard

3/4 teaspoon salt, plus additional, to taste

1/4 teaspoon freshly ground black pepper

1 cup whole-wheat egg noodles

1 cup 1% low-fat milk

2/3 cup sour cream, divided

2 tablespoons chopped fresh parsley In soup pot over medium heat, heat oil. Add shallots and cook, stirring occasionally, until softened, 2 minutes. Add button mushrooms and cremini mushrooms, increase heat to medium-high and cook, stirring occasionally, until mushrooms release liquid and begin to brown, about 8 minutes. Stir in garlic and cook 30 seconds. Add broth, Worcestershire sauce, mustard, 3/4 teaspoon salt and pepper; bring to boil. Add egg noodles and boil gently, uncovered, until noodles are nearly tender, 5 minutes.

In pitcher or medium bowl, whisk milk, 1/3 cup 1/2 cup broth from pot into milk mixture and whisk well then pour milk mixture into pot. While stirring, bring to gentle boil then lower heat and simmer until thickened, 2 minutes. Season with additional salt, to taste.

Serve garnished with dollop of remaining sour cream and parsley.

Broccoli Cheddar Skillet Strata

Broccoli Cheddar Skillet Strata

Broccoli Cheddar Skillet Strata

Recipe courtesy of “Whole in One” by Ellie Krieger on behalf of Milk Means More Servings: 4

2 tablespoons olive oil, divided

3 cups whole-wheat baguette or other crusty bread, cut into 1/2-inch cubes

1 small onion, diced

3 cups chopped broccoli (about 1/2 head), chopped into 1/2-inch pieces

6 large eggs

3/4 cup low-fat or whole milk

1 1/2 teaspoons Dijon mustard

1/2 teaspoon salt

1/2 teaspoon freshly ground black pepper

1/2 cup packed, shredded extra-sharp cheddar cheese Preheat oven to 450 F. In 10-inch ovenproof skillet over medium heat, heat 1 tablespoon oil. Add bread to skillet and cook, tossing frequently, until golden brown, about 6 minutes. Transfer bread to plate and carefully wipe crumbs out of pan.

Add remaining oil to skillet then add onion and cook until softened slightly, 2 minutes. Add broccoli and cook, stirring frequently, until it begins to soften, 3 minutes.

In medium bowl, whisk eggs, milk, mustard, salt and pepper. Add cheese and bread; toss to combine then pour bread mixture over vegetables in skillet.

Cover with foil and bake 10 minutes then uncover and continue baking until strata is set in center, 5-8 minutes. Remove from oven and let sit 5 minutes.

To serve, scoop out portions with large spoon or cut into wedges.

 How to give mayonnaise thatpersonal touch’


I spend hours every day thinking about food. I’m the director of a non-profit health outreach organization and a certified health worker tasked with sourcing and distributing food and essential supplies to underserved neighborhoods impacted by COVID-19. I’m also a chef, healthy food product developer, food writer and cookbook author with a passion for using unique ingredients — produce, meats, herbs and spices — to create recipes as the focus of my work to use food as medicine.

Sometimes, all those hours concentrating on food become a problem when it comes to figuring out what I want to eat. When that happens, I turn to a simple, satisfying solution — I make myself a sandwich. It’s the perfect, versatile, hand-held meal for any time of the day!

Sandwiches range from slices of beef, turkey, chicken or seafood on whole-wheat bread to roasted vegetables stuffed in a pita. Dressings, spreads and sauces can add a delicious depth and complexity to a typical sandwich and completely change its flavor profile.

A mealtime sandwich suddenly becomes more interesting with the addition of a beautifully flavored mayonnaise. Adding herbs, spices or fruit to homemade or a good-quality store-bought mayonnaise changes the flavor and can be made to complement a wide range of meats, seafood and vegetables.

Mayonnaise is made by creating an emulsion, in this case oil and egg yolks, two ingredients that normally don’t combine. Egg yolks provide a rich, creamy base, while adding lemon juice or vinegar to the mayonnaise emulsion also helps deter any bacteria growth. Using the highest quality eggs ensures that safety concerns are reduced to a minimum.

All the ingredients for making mayonnaise, especially the eggs, need to be at room temperature. Take everything out at least 30 minutes before you begin. The lecithin in the egg yolks also helps to stabilize the emulsion ingredients, and lutein adds an important antioxidant that helps to maintain healthy vision.

The key to making an emulsion is adding the oil in a slow, steady stream. The type of oil used in the emulsion changes the flavor of the mayonnaise. Do not use unrefined oils containing monoglycerides or extra-virgin olive oil, as the flavor is too strong, and the emulsion will separate. For best results, use regular olive oil, or combine it with vegetable oil.

Use this basic recipe for mayonnaise, and then add your favorite combination of herbs, spices and other ingredients to create a spread that will add a special zip to your sandwiches.


For best results, avoid making mayonnaise during wet or humid weather, as it will affect the emulsion and the mayonnaise will have a greasy texture. For a richer mayo, use only the egg yolks. 1 egg yolk

1/4 teaspoon salt

1/4 teaspoon dry mustard

1/4 teaspoon sugar

1/2 cup vegetable oil

1/2 cup olive oil

3 teaspoons lemon juice or whitewine vinegar

2 teaspoons hot water

1. Using a food processor, blender or mixer set on medium speed, combine the egg yolk, salt, dry mustard and sugar until well-blended and a pale yellow.

2. With the motor running, slowly drizzle the oils (1/4 cup at a time) into the yolk mixture in a slow, steady stream. Drizzle in 1 tablespoon of the lemon juice and a teaspoon of the hot water. Continue to alternate mixing in the oil and the lemon juice until all the ingredients have been combined. The finished mayonnaise will be thick. If a thinner consistency is desired, whisk in 1 or 2 teaspoons of hot water.

3. Cover and refrigerate for at least an hour before using to let the flavors blend. The mayonnaise will keep about 4 to 5 days. Yield: 1 1/4 cups.

The following additions add a unique flavor to this basic mayonnaise recipe:

Spices: saffron, paprika, cumin, mustard, coriander, chilies, horseradish/ wasabi, ground ginger, curry powder and nutmeg.

Herbal Flavors: dill, parsley, basil, oregano, sage, cilantro, chives, chervil.

Other Flavors: grated lemon or orange zest, chutney, sun-dried tomatoes, capers, anchovy paste, pureed avocado, roasted red peppers, lime juice, ground dried wild mushrooms, pesto sauce, barbeque sauce, hot sauce, pureed mango or crushed pineapple, soy or Worcestershire sauce, honey mustard, minced garlic, purple or green onions, olives, diced sweet or dill pickles.

Oil Substitutions: Infused olive oils, sweet almond oil, canola oil, safflower oil, avocado oil.

©2020 King Features Synd. and Angela Shelf Medearis

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