Simple and Healthy Comfort Meals

In this free cooking demonstration, Anca Soloschi, MS, RDN – a Registered Dietitian Nutritionist with Sound Dietitians, LLC – and dietetic intern Zanab from the University of New England walk through three warm, hearty comfort food recipes that are as nourishing as they are satisfying. Co-sponsored by Skagit Regional Health and hosted by Stilly Valley Health Connections, this class is part of our free class recordings on healthy cooking.

The three recipes demonstrated in this class:

• Congee (Rice Porridge) – a silky, easy-to-digest rice porridge simmered with garlic and ginger in low-sodium broth until the grain breaks down completely, finished with crispy fried shallots, cilantro, green onion, and a drizzle of toasted sesame oil – particularly soothing when you’re under the weather or recovering from illness
• Vegetarian Shepherd’s Pie – a hearty, lentil-based take on the classic, with sautéed mushrooms, carrots, celery, and peas in a tomato-herb gravy thickened with flour, topped with mashed potatoes and finished under the broiler for caramelization; gluten-free and meat-based variations are both covered
• Lemon Herb Vegetable Soup – a bright, one-pot soup built from onion, carrot, garlic, zucchini, green beans, and chickpeas simmered in low-sodium vegetable broth, finished with baby spinach, fresh lemon juice, and flat-leaf parsley

Throughout the class, Anca and Zanab cover how to adapt each recipe using whatever vegetables or protein you have on hand, how to manage sodium without sacrificing flavor (including a label comparison showing 800mg vs. 40mg of sodium per cup between regular and low-sodium broth), why these recipes are especially beneficial when sick or run down, and how all three freeze well for easy meals throughout the season.