Green Onion Spoonbread

Not much needs to be added to this luscious, moist spoonbread—it is delicious simply with green onions and cheese as an accent. But your imagination can run wild without much risk. Add an abundant herb or another of your favorite ingredients.

Green Onion Spoonbread
(Makes 8 to 10 servings)

Ingredients

• 3 tablespoons unsalted butter
• 1 cup plus 3 tablespoons stone-ground cornmeal
• 1 ⅔ cups whole milk
• ⅔ cup heavy cream
• ⅔ cup buttermilk
• 1 teaspoon salt
• 1 teaspoon freshly ground black pepper
• 4 ounces sharp cheddar cheese, grated
• 4 eggs, separated
• ¼ cup finely chopped green onions, green and white parts
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 2 teaspoons sugar

Directions

1. Butter 9×13-inch baking dish with 1 tablespoon butter. Add 3 tablespoons cornmeal to dish and tilt dish to coat bottom and sides with cornmeal. Set baking dish aside.
2. Combine milk, cream, buttermilk, salt, and pepper in medium saucepan, and bring just to a boil. Whisk in 1 cup cornmeal and cook, stirring constantly, until mixture thickens and has consistency of grits, 1 to 2 minutes. Remove from heat and immediately transfer mixture to heatproof bowl. Stir in cheese, and set bowl aside until mixture is lukewarm, stirring often to prevent skin from forming on top, 10 to 15 minutes.
3. Preheat oven to 350° F.
4. In small bowl, lightly beat egg yolks. Then stir yolks, green onions, thyme, baking soda, and baking powder into cornmeal mixture.
5. Combine egg whites and sugar in mixing bowl, and beat until stiff peaks form. Fold ⅓ of whites into cornmeal mixture to lighten it. Then gently fold in remaining whites, taking care not to deflate whites.
6. Transfer mixture to prepared baking dish, and bake until spoonbread is puffed and golden brown on top, and knife inserted into center comes out clean, about 30 minutes. Serve immediately.

Kiwi Couscous

Did you know a serving of kiwifruit has more potassium than a banana? Ideal for maintaining fluid and electrolyte balance and for releasing energy during exercise, these fuzzy little fruits add more than just color and flavor to your favorite dishes.

Kiwi Couscous
(Makes 4 to 6 servings)

• 3/4 cup water
• 1/2 cup couscous
• salt
• 3 California kiwifruit
• 1 yellow or orange pepper
• 1 cup colorful cherry tomatoes
• 1/4 cup Kalamata olives, preferably spicy
• 3 green onions, thinly sliced
• 1 tablespoon red wine vinegar
• 3 tablespoons olive oil
• 1 garlic clove, minced
• 1 teaspoon dried oregano leaves
• pepper
• 1/2 cup crumbled feta cheese
• 1/2 cup shredded fresh basil

In small saucepan, lightly salt water then bring to boil. Add couscous, stir, cover and remove from heat. Let stand until water is absorbed, about 5 minutes. Peel kiwi and cut into chunks. Dice pepper and slice large cherry tomatoes in half. Pit olives if needed and thinly slice green onions. Place all in a medium bowl.

Whisk vinegar with oil, garlic, oregano and pinches salt and pepper. When couscous has cooled, gently stir with kiwifruit mixture. Toss with dressing to coat. Stir in feta and basil. Salad will keep refrigerated for 1 to 2 days.

Garden Party of Four

Host a chilled-out garden party with four fresh and cool soups.

Gazpacho Grandé
(Makes 5 servings)
Ingredients

• 1 hot house cucumber, halved and seeded
 (not peeled)
• ½ red bell pepper, cored and seeded
• ½ yellow bell pepper, cored and seeded
• 5 plum tomatoes
• 1 red onion
• 3 garlic cloves, minced
• 24 ounces canned tomato juice
• ¼ cup red wine vinegar
• ¼ cup good olive oil
• ½ tablespoon kosher salt (optional)*
• 1 teaspoon freshly ground black pepper

Directions:
Put each vegetable separately in food processor fitted with steel blade and pulse until coarsely chopped. Do not overmix. After each vegetable is processed, combine in large bowl and add garlic, tomato juice, vinegar, olive oil, salt, and pepper. Stir and chill for 4 hours before serving.
Per serving
Calories: 165
Fat: 11 g
Protein: 2.5 g
Carbohydrate: 14 g
Fiber: 3 g
Sodium: 1106 mg, *without adding kosher salt: 399 mgRecipe courtesy foodchannel.com

A to Z Soup (Avocado Zucchini Soup)

(Makes 4 servings)
Ingredients

• 4 cups fat-free, low-sodium chicken broth
• 1 medium onion, finely chopped
• 4 green onions, sliced into ½-inch pieces
• 2 cloves garlic, finely chopped
• ½ teaspoon salt (or to taste)
• ¼ teaspoon ground black pepper
• ⅛ teaspoon ground nutmeg
• 2 cups zucchini, thinly sliced
• 2 large, ripe California avocados, seeded, peeled, and chopped

Directions:
In large pot with lid, heat 1 cup broth, onion, green onions, garlic, salt, pepper, and nutmeg. When boiling, reduce heat to low, cover, and cook for
15 minutes. Stir occasionally. Add remaining broth and zucchini and bring to boil. Cover and reduce heat to low. Cook for 20 minutes. Remove lid and allow to cool. In food processor, purée zucchini, broth, and avocado in batches. Return to pan; stir gently. Serve in soup bowls and garnish to taste.
Per serving:
Calories: 200
Fat: 13 g
Protein: 10 g
Carbohydrate: 15 g
Fiber: 10 g
Sodium: 470 mgRecipe © The California Avocado Commission

Cool Cucumber Soup
(Makes 4 servings)
Ingredients

• 2 large cucumbers, peeled, seeded, and grated with box grater/food processor
• 1 garlic clove, finely minced
• 2 tablespoons fresh dill, minced
• ½ cup low-fat sour cream
• ½ cup Greek yogurt
• 1 cup low-sodium chicken broth
• Salt and white pepper (if you have it, black if you don’t), to taste

Directions:
Combine all ingredients in food processor. Transfer to bowl, stir, and chill. Serve topped with any of the following: chopped cucumber, fresh dill or mint, dollop of sour cream or yogurt, diced avocado, snipped chives, or green onions.
Per serving:
Calories: 171
Fat: 3 g
Protein: 15 g
Carbohydrate: 21 g
Fiber: 1 g
Sodium: 145 mg

MMM… Soup (Mango-Melon-Mint)
(Makes 4 servings)
Ingredients

• 2 mangoes, peeled, pitted, and chopped
• 2 cups cantaloupe, peeled, seeded, and chopped
• 2 tablespoons fresh mint, minced
• 1 tablespoon fresh-squeezed lemon juice
• 1 tablespoon confectioners’ sugar
• ¼ cup dry white wine
• 2 tablespoons plain yogurt

Directions:
Purée all ingredients in food processor or blender and chill for 2 to 3 hours. Pour into glass bowls, garnish with mint leaves, and serve.
Per serving
Calories: 121
Fat: 0.5 g
Protein: 2 g
Carbohydrate: 27 g
Fiber: 3 g
Sodium: 21 mg