| I love the seafood stews that come from almost | | | | 4-6 servings |
| every region that borders on an ocean! They're | | | | Paella (from Spain) |
| wonderful served over whole grains instead of white | | | | 1 large onion, chopped |
| rice or pasta. Here are some of my favorites to get | | | | 3 stalks celery, chopped |
| you started. | | | | 3 garlic cloves, minced |
| High concentrations of mercury and other toxins have | | | | 1/2 cup bouillon |
| raised concerns about the safety of some seafoods, | | | | 2 teaspoons oreganopinch cayenne, to taste |
| but this appears to be a turf battle between various | | | | 4 cups cooked barley, brown rice or other whole |
| fishing interests more than an actual health threat. I | | | | grains of your choice |
| believe that the benefits of seafood far outweigh the | | | | 1 28-ounce can Italian plum tomatoes, undrained, broken |
| potential health concerns. If you are pregnant or | | | | up |
| nursing, check with your doctor for the latest guidance. | | | | 1 red bell pepper, cut in 1/2" chunks |
| Cioppino (from Italy) | | | | 1 pound asparagus, cut in 1-2" pieces (reserve the tips) |
| 2 large onions, chopped | | | | 1 6-ounce jar artichoke hearts, drained |
| 4 cloves garlic, minced | | | | 2-3 pounds cleaned mixed seafood of your choice |
| 2 green peppers, or 1 green and 1 red, chopped | | | | (peeled shrimp, scallops, lobster tails, mussels, clams, 1" |
| 2-3 jalapeno peppers, seeded and chopped, to taste | | | | chunks of any fish) |
| 3 stalks celery, chopped | | | | Cook the onion, celery and garlic in the bouillon to |
| 2 cups bouillon or dry red wine, or some of each | | | | soften, 5-10 minutes. Add the remaining ingredients |
| 1 28-ounce can Italian plum tomatoes, undrained, broken | | | | except the asparagus tips; bring to a boil, reduce the |
| up | | | | heat and simmer, covered, 10-15 minutes or until the |
| 1 6-ounce can tomato paste | | | | asparagus are tender. Stir in the asparagus tips, |
| 1 tablespoon Italian spice blend or oregano | | | | artichokes and seafood, cover and cook about 5 |
| 3 small zucchini, halved lengthwise, then cut in 1/4" | | | | minutes more, or until the seafood is opaque and any |
| slices | | | | shells are opened. |
| 3 pounds (total) seafood -- your choice: shrimp, squid, | | | | 6-8 servings |
| any firm white fish cut in 1" chunks, clams, mussels, | | | | Louisiana Oysters and Shrimp |
| scallops, etc. | | | | 4 cups water |
| 1/2 cup chopped flat parsleyfreshly ground black | | | | 2 bay leaves |
| pepper, to tastecooked whole grains of your choice | | | | 1 pound shrimp |
| (optional) | | | | 1 onion, chopped |
| Combine the onions, garlic, peppers, celery and bouillon | | | | 5 cloves garlic, minced |
| or wine in a large pot. Bring to a boil, reduce the heat | | | | 1 green pepper, chopped |
| and simmer, covered, 10-15 minutes. Stir in the | | | | 2 stalks celery, chopped |
| tomatoes, tomato paste and spice blend and cook 10 | | | | 1 28-ounce can plum tomatoes, chopped |
| minutes more. Add the zucchini. Return the liquid to a | | | | 1/2 cup chopped Italian parsley |
| boil and add the seafood. Cover the pot, reduce the | | | | 1 teaspoon hot pepper sauce, or to taste |
| heat and cook, stirring once or twice, until the seafood | | | | 2 teaspoon fresh thyme, or 1/2 teaspoon dried |
| is done (5-10 minutes.) Add the parsley and black | | | | 1 teaspoon fennel seeds |
| pepper; serve over whole grains if desired. | | | | 3 cups okra or green beans, cut in bite-size pieces |
| 8-10 servings | | | | (fresh or frozen) |
| Kejenou (from Africa) | | | | 1 pint shucked oysters and their liquid |
| 1 large onion, chopped | | | | Freshly ground black pepper |
| 2 green peppers, chopped | | | | Cooked brown rice or barley |
| 1 cup bouillon + 1 extra teaspoon bouillon granules | | | | Bring the water and bay leaf to a boil in a pot, add half |
| 8 parsnips, sliced | | | | of the shrimp and cook just until they turn pink, about 2 |
| 1 28 oz. can Italian style (plum) tomatoes | | | | minutes. Remove them with a slotted spoon and put |
| 1/2 teaspoon cayenne pepper, or to taste | | | | them in a colander. Bring the liquid back to a boil and |
| 1 teaspoon ground ginger | | | | cook the other half of the shrimp the same way. Run |
| 1/2 teaspoon cinnamon | | | | cold water over the shrimp, drain and set them aside. |
| 1/2 pound fresh green beans, sliced, or 1 cup frozen | | | | Strain the cooking liquid and return 1 cup of it to the pot. |
| green beans | | | | Bring the liquid to a boil, add the chopped onion, garlic, |
| 1 pound firm white fish fillet of your choice, cut in | | | | green pepper and celery, and simmer 5-10 minutes or |
| chunks | | | | until they are tender. Add the tomatoes, parsley, hot |
| Cooked whole grains (optional) | | | | sauce, thyme and fennel to the pot and simmer for 20 |
| Cook the onion and green peppers in the bouillon for 5 | | | | minutes, stirring occasionally. Add the okra or beans |
| minutes to softern. Add the parsnips, tomatoes and | | | | and simmer 5 minutes. |
| spices and cook 10-15 minutes or until the parsnips are | | | | Meanwhile, peel the shrimp. Add shrimp and the |
| just tender. Add the green beans and simmer 5 | | | | oysters (with their liquid) and cook just until the oyster |
| minutes; add the fish chunks and simmer 5 minutes | | | | edges are curled, about 5 minutes. Serve over brown |
| more, or until the fish is firm and no longer translucent, | | | | rice, with ground pepper and additional hot sauce to |
| and the green beans are crisp-tender. Serve over | | | | taste. |
| whole grains. | | | | |