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Heartwarming Soups

When I remember the soups I dearly loved as a child, I think mostly about my mother's potato soup. Whenever we weren't feeling well, that's what my mother would comfort us with. I can still see, in my mind's eye, me as a little girl snuggled up in bed, and Mom hand-feeding me. That wonderfully warm and cozy soup told me with every spoonful just how much I was loved.

     Her Bohemian ancestors had passed down delicious recipes for hearty broths and rich stews thick with whatever fresh ingredients were easily found. When she served my favorite potato soup with cheese dumplings and noodles, I believed nothing would ever be as soothing as that dish.

     Now whenever I stir potatoes into one of my soup recipes, all those old feelings wash over me as I recall my mother's tender loving care, delivered in a bowl of soup that smelled as good as it tasted.

     My Healthy Exchanges blends aren't quite as starchy as some of the more old-fashioned versions, but I'm willing to bet you'll take comfort and courage from a filling bowl of such soul-satisfying recipes as Chicken Cabbage Chowder, Salmon Supper Soup, and The BEST Turkey Chowder, all of which feature the proud potato! They're hearty, tangy, and perfect for filing the hungriest tummy on a chilly night. Some can be prepared in just minutes, while others take a little more time for all the flavors to blend beautifully. Why not stir up a pot of soup today, and enjoy it all week long?

"As one whom his mother comforts, so will I comfort you..."

--Isaiah 66:13

Maxi Minestrone                                                            Oriental Chicken Noodle Soup

Garden Patch Vegetable Chili                                        The BEST Turkey Chowder

Mexican Onion Soup                                                      Brunswick Bean Soup

Creole Tomato Rice Soup                                               Chili with Rice

Italian Tomato Corn Chowder                                        Grandma's Quick Comfort Soup

Cheesy Tuna Chowder                                                    Creamy Stroganoff Soup

Salmon Supper Soup                                                       Beefy Onion and Noodle Soup

Chicken Cabbage Chowder                                             Peasant's Bean Soup

Mexican Chicken-Broccoli Soup                                    Midwest Ham and Corn Chowder

Sweet and Satisfying Salads

I always think about my husband, Cliff, when I'm creating recipes for this section, because he just loves fluffy sweet salads. They're a wonderful Midwestern tradition that we've enjoyed all our lives, and it's been one of my pleasures sharing these festive side dishes, these fruity and colorful "go-alongs," with the rest of the nation!

     Cliff drops by my kitchen from time to time, checking out what's being stirred up on any given day. If a new sweet salad is on the taste-testing menu, his eyes begin to sparkle--and I can almost hear his tummy rumble impatiently, hungry for a mouth-pleasing morsel as soon as possible!

     We grow a lot of beautiful fruit in our own garden and orchards, and those fruits find their way into many of my sweet salads. Cliff's a particular fan of creamy-sweet dishes starring cherries. I've told him, "If you'll pick 'em, I'll fix 'em!" Because they have a rather short season, he's also happy to see a luscious blend that features bananas or strawberries (check out my Banana Split Gelatin Salad), so I don't have to worry about the harvest when I'm creating a dish that will make Cliff smile!

     The splendidly sweet salads in this section don't fill you up or fill you OUT, but they will find a home in your heart. Served as part of a healthy meal, they provide a fresh and fruity palate-clearer alongside a meat dish or casserole. They also make a terrific afternoon snack or light family dessert. Whether the menu offers my Lemon Fruit Surprise Salad or Pineapple-Coconut Cream Salad, you're bound to receive a little extra thanks from the lucky folks gathered together around your table!

"He that is married careth for the things that are of the world, how he may please his wife...She that is married careth for the things of the world, how she may please her husband."

--1 Corinthians 7:33-34

Blueberry Orange Salad                                                 Marshmallow Waldorf Salad

Strawberry Glow Salad                                                  Old-Time Peanut Fruit Salad

Hawaiian Strawberry Salad                                            Pineapple-Coconut Cream Salad

Banana Split Gelatin Salad                                            Special Fruit Salad

Lemon Fruit Surprise Salad                                           Cottage Pistachio Salad

Southern Apricot Hash Salad                                         Fruit and Cream Rice Salad

Dessert Salad                                                                  Lemon Fruit Pasta Salad

Sunshine Salad                                                               Pear Salad with Blue Cheese Dressing

Tropical Ambrosia Salad

Savory Salads to Feed the Spirit

Out here in Iowa, there's something special about the fall season, when the gardens are in all their glory. I remember when we lived on the farm neighboring farmers would always help each other out, whether it means pitching in at the harvest or sorting the hogs. Whenever there was a big job to be done, something that was just too much for one farmer, you'd call on your two or three closest neighbors for help instead of hiring outside hands.

     These occasions were also a time for feasting with friends, at great groaning buffet tables laden with a huge spread of food to serve the crowd of workers. You'd always see cucumber salad and at least two kinds of coleslaw. My son James used to say he couldn't ever remember a family gathering that didn't feature coleslaw. In fact, when he brought Pam, his future wife, home for a visit, there was coleslaw on the table. He nudged her and said, "See? What did I tell you?" As a little boy he used to call it "cold slop," but whatever he called it, he gobbled it down!

Because no summer picnic is complete without a tasty potato salad. I've given you a few festive choices in this chapter, including one that uses sweet potatoes to make this American classic (Honey Dijon Sweet Potato Salad). There's a melange of slaws that taste so fresh and crunchy, someone just might say "Shhhh!" especially if you're serving Crispy Vegetable Slaw. Some of my favorites here are all vegetarian (Party Broccoli Salad), while others blend in tasty bits of healthy protein (West Coast Seafood Salad). And because I'm known everywhere now as the Pie Lady, I've included--yes!--Layered Summer Salad Pie.

"You're words were found, and I ate them,

And Your word was to me the joy and rejoicing of my heart."

--Jeremiah 15:16

Jellied Gazpacho Salad                                                   Zucchini Bean Salad

Lemon Perfection Salad                                                  Stuffed Tomato-Potato Salad

Cabbage Mardi Gras Salad                                             Springtime Potato Salad

Crunchy Broccoli Salad                                                  Honey Dijon Sweet Potato Salad

Party Broccoli Salad                                                       Layered Summer Salad Pie

Crispy Vegetable Slaw                                                    Tuna Macaroni Salad

Sweet 'n' Sour Vegetable Salad                                       West Coast Seafood Salad

Green Pot Luck                                                               Italian Pasta Salmon Salad

Chili Corn Salad                                                             Mexican Chicken Salad

Layered Tomato and Mozzarella Salad                          Ham-Broccoli-Pasta Salad

Vegetables to Nourish and Soothe

Each group of immigrants that settled the nation brought its unique style of cooking along for the ride, and that's nowhere more true than in the delightful variety of vegetable dishes that play an important part at nearly every heartland meal!

     The dish that I remember best from growing up was my mother's carrots and cabbage boiled together with a bit of onion. A classic Irish dish that was as economical as it was filling, it was a favorite that Mom used to fix for my father. Not only that, it was exceedingly high in fiber and beta-carotene, though I don't think any of us gave its health benefits much thought at the time. What mattered then, as it still does now, is that this vegetable combination tasted good and warmed us through and through on a cold evening. What more can we ask from a recipe than that it nourish our bodies and satisfies our souls?

Even if you weren't brought up on cabbage, as I was, I hope you'll give one of my cabbage recipes a try--and I bet you'll be pleasantly surprised at how good this good-for-you veggie actually is! (Try Creamy Cabbage with Peas--it's fast and flavorful.) As usual, I'm offering a varied menu of green bean dishes, since that's Cliff's first-choice vegetable. (His pick of this group, he's torn between Nutty Green Beans and Tex-Mex Green Beans, so try them both!) Whether your passion is peas or potatoes, broccoli or zucchini, you'll find some fresh and inventive variations on traditional side dishes that will surely please your friends and family.

"I sought the Lord and He heard me,

And delivered me from all my fears."

--Psalm 34:4

Nutty Green Beans                                                         Glazed Carrots and Zucchini

Tex-Mex Green Beans                                                    Baked Carrot Croquettes with 

Zucchini Mexicali                                                               Creamed Pea Sauce

Sauteed Mushrooms and Peppers                                   Creole Cabbage

Italian Asparagus-Tomato Stir Fry                                 Creamy Cabbage with Peas

Country Tomatoes                                                           Peas Lorraine 

Harvard Beets                                                                 Baked Hash Browns au Gratin

Baked Onions au Gratin                                                 German Scalloped Potatoes

Broccoli Party Casserole                                                Celery Alfredo Pasta

Cauliflower with Tomato-Cheese                                   Broccoli-Noodle Side Dish

     Sauce                                                                         The Best Baked Beans

Super Spinach Squares                                                   Vegetable Stuffing Side Dish

Main Dishes to Delight the Soul

In so many families, a particular main dish is traditionally associated with the annual celebration of an important holiday or occasion. The Lund household is no different: with us, it's always ham on Easter, turkey for Thanksgiving, and nothing else for Christmas but my son James's pot roast!

     When I join James in the kitchen as he's preparing the family meal, I am reminded of when he was a young boy learning to cook from my mother. He loved to hang around and watch, no matter what was on the menu, and everything he learned from her lives on in his creative cooking.

     Back when James was in fifth grade, be began making dinner for the family regularly, and he used my mother's recipes, especially her pot roast, when he wanted to show off for us. Okay, I know I'm his mother, and so maybe I'm not completely objective, but I'll put his pot roast up against any other pot roast in American--and I bet he'll come out on top!

Dinner is often just dinner, but I rarely meet anyone who doesn't treasure family food memories that frequently are associated with a special food or particular occasion. In some families, happy times are recalled with simple and inexpensive dishes like meatloaf or shepherd's pie. In others, the imagines that keep us warm inside involve special dishes or company food that we cherished because we only had it occasionally. I hope that this collection of main dish recipes will inspire some new sweet recollections, whether you choose Confetti Meatloaf, Cowboy Pot Pie, Creamy Cajun Turkey Skillet, or Scandinavian Fish Bake. Just remember that when any dish is prepared and served with love and care, it's what the generations that follow us will always hold dear.

"I will life up my eyes to the hills--

From whence comes my help,

My help comes from the Lord..."

--Psalm 121:1

Three-Cheese Scalloped Tomatoes                                 Island Shrimp and Rice

Tomato Fettuccine                                                          Salmon Cheese Loaf with Pea Sauce

Green Beans Frittata                                                       Corn and Salmon Loaf

Frontier Fireside Skillet                                                  Baked Chicken in Mushroom Sauce

Pizza Rice Skillet                                                            Crunchy Grande Baked Chicken

Scandinavian Fish Bake                                                  South-of-the Border Chicken 

Tuna-Potato Salad Casserole                                               Breasts

Crunchy Tuna Burgers                                                    Chicken Cordon Bleu Casserole

Tuna Pizza Treats                                                            Creamed Chicken over Muffins

Tuna-Corn Sauce over Muffins                                       Chicken Pot Pie Sauce with Noodles

Seafood Macaroni Bake                                                  Creamy Cajun Turkey Skillet

Turkey Trot                                                                      Stuffed Beef Rounds

Green Beans and Turkey Shepherd's                               Swiss Steak Stew Skillet

     Pie                                                                               Pork Via Veneto Skillet

Sauerbraten Meatloaf                                                       Rio Bravo Pork Tenders

Confetti Meatloaf                                                             Pork Loin Potato Dish

Pot Roast Meatloaf                                                           Oktoberfest Pork Tenders

Mexican Stroganoff                                                          German Pork Stroganoff

Cowboy Pot Pie                                                                Creamy Ham and Vegetables over

Tomato "Sausage" Polenta                                                     Toast

Goulash Stew                                                                    Layered Green Bean and Ham

Salisbury Pasta Skillet                                                             Casserole

Popeye's Burritos                                                              Ham and Potato Hot Dish

Barbecued Loose-Meat Sandwiches                                 Ham and Maple Syrup-Stuffed

Meat and Cabbage Pie                                                             Sweet Potatoes

"Sausage"-Stuffed Acorn Squash                                      Baked Ham and Pineapple Loaf

"Cabbage Rolls" Skillet                                                     Frankfurter and Sauerkraut Pizza

Tommy's Hamburger Milk Gravy                                     Corned Beef Toasties

     Skillet                                                                           Potato Reuben Casserole

Skillet Steak Dinner

Desserts Designed with Love

If your goal is to make the dreamiest desserts around, make sure you stir in the love along with the rest of the ingredients! I admit it, I am one of those millions of people who show their love with food. Of course, I do it with my tastiest healthiest versions of family favorites!

     Here's something I've learned over the years of creating more dessert recipes than I ever thought possible: When you think about the people who are going to eat and enjoy what you're preparing, it makes the process extra-special! I've never made a peach pie or cobbler without thoughts of my daughter, Becky, warming my soul. And each time the can opener whirrs on a can of crushed pineapple, I can almost feel the sweetness of little Zachie's kisses for Grandma.

     I'm proud to share my love through food prepared in a particularly healthy way. But just because I made a healthy pie for someone I love doesn't mean I'm pushing my healthy way of life down anyone's throat along with the cream pie. I also don't do "plate patrol" of watch what everyone eats with an eagle eye. But I do like considering family members' or employees' favorite flavors before creating a dish I want them to enjoy. Picture your loved ones, imagine their pleasure in every bite, then stir the dish up just for them!

Winning "converts" to this happy style of healthy eating is usually easiest when there's pie on the plate! Or perhaps pudding, or maybe cake, or sundaes, or cheesecake...There are enough dessert-dreams-come-true in this section to dazzle everyone in your life, no matter what their favorite tastes might be. Tempt them with Hawaiian Heavenly Hash, or capture their hearts with Orange Marmalade Cheesecake with Blueberry Glaze, or just make a beloved niece or nephew grin when you serve German Chocolate Crazy Cake. Surprise 'em with shortcakes (Summer Breezes Cream-Filled Shortcakes), please them with pie (Pineapple Meringue Pie), when you delight them daily with DESSERT!

"You will show me the path of life;

In your presence is fullness of joy,

At your right hand are pleasures forevermore."

--Psalm 16:11

Fluffy Raspberry Whip                                                   Heavenly Chocolate and Raspberry

Blueberry Pineapple Rice Pudding                                      Dream Dessert

Strawberries in Pineapple Clouds                                   Baked Apple and Graham Cracker

Hawaiian Heavenly Hash                                                     Pudding

Pumpkin-Raisin Custards                                               Orange Marmalade Chocolate

Banana Chocolate Crunch Pudding                                     Cream Pie

Chocolate Peanut Butter Pudding                                   Chocolate Fruit Cordial Rocky

Chocolate and Peanut Butter                                                Road Pie

     Layered Dessert                                                          Banana Peanut Butter Dream Pie

Maximum Chocolate Power Dessert                               Heavenly Chocolate-Coconut Pie

Turtle Dessert                                                                  Banana Fruit Pie

Blueberry Pineapple Layered Pie                                    Chocolate Brownie Cake with

Pear and Raspberry Crumb Pie                                             Raspberry Glaze and White

Ice Cream Mince Pie                                                             Chocolate Topping

Layered Cherry Almond Pie                                            German Chocolate Crazy Cake

Perfect Apple Pie                                                             S'More Snack Cake

Pineapple Meringue Pie                                                   Applesauce Bars with Crunch

Cranberry-Walnut Glazed                                                     Topping

     Cheesecake                                                                 Pineapple Sheet Bars

White Chocolate-Covered Cherry                                   Lemon Squares

     Cheesecake                                                                 Apple Dessert Enchiladas

Orange Marmalade Cheesecake                                      Fruit Cocktail Cobbler

     with Blueberry Glaze                                                 Summer Breezes Cream-Filled

Strawberry Banana Pizza Dessert                                        Shortcakes

Coconut Lemon Layer Cream                                         Chocolate Mandarin Orange

     Cheese Pie                                                                        Decadence

Sour Cream Cakes with Raisin                                        Bundles of Heaven

     Cream Topping                                                            Applesauce a la Mode

Black Forest Cake Roll                                                    Peach Melba Sundaes

A Joyful Abundance:

This and That

Think for a moment about what abundance means, especially when it comes to living healthy. I like to define it as choosing to live more fully, doing it the best you can, and making every meal as tasty as possible.

     This section of recipes demonstrates yet again that "just good enough" will never be good enough for Healthy Exchanges. Those wonderful little extras in life have a spiritual element, making us feel energized and inspired to live the rest of our lives more completely. Sure, you could drink a glass of diet soda at your next dinner party, but wouldn't a festive and colorful blended drink be more fun?

     I know how it feels to stand at a party, avoiding the buffet and the bar, being afraid to partake of the culinary pleasures available because I feared what enjoying myself would mean to my waistline. But living with that "deprivation situation" only made things worse. I've learned to welcome abundance into my life in every area, including food, as long as I make tasty, healthy choices that satisfy my stomach and my soul. And I have confidence that you can do it too!

I'm giving you all the tools you'll need to make life sparkle at every meal, from breakfast and brunches to late suppers and midnight snacks. How can it be a disappointing day when you start with Bacon and Egg Pizza? You're bound to bounce back from a rough morning at work when you gobble down Pumpkin Chocolate Chip Muffins with your coffee. And when the gang is gathered for a playoff party, you won't care which team wins if you're enjoying Heartland Deviled Eggs, Italian Baked Onion Rings, and Mexican Mocha Floats!

"Go eat your bread with joy,

And drink your wine with a merry heart;

For God has already accepted your works."

--Ecclesiastes 9:7

Eggs Baked in Toast Cups                                              Calico Ham Dip

Mexican Scrambled Eggs                                               Carrot-Stuffed Celery
Denver-Style Scrambled Eggs                                        Italian Baked Onion Rings
Bacon and Egg Pizza                                                      Dilly Deviled Eggs
Blueberry Pancakes with Strawberry                             Heartland Deviled Eggs
     Topping                                                                      Easy Refrigerator Shake Pickles
Peach Melba Pancakes                                                   Munch Mix
Italian Tomato-Cheese Muffins                                      Maple Peanut Brittle
Pumpkin Chocolate Chip Muffins                                  Cinnamon-Orange Maple Syrup
Three-Way Apple Raisin Bread                                      Plymouth Rock Floats
Sour Cream Blueberry Banana Bread                            Mexican Mocha Float
Chocolate Zucchini Bread                                              Berry Bash Slush
Cranberry-Orange Bread                                                Chocolate Brandy Alexander
Nutty-Chicken Dip