This is the recipe I prepared on WLEX TV today.

Eating fish is better than taking fish oil capsules

The Omega-3 fatty acids present in fish is something we all need more of in our diets to help fight heart disease and inflammation. However, the latest research shows that fish oil supplements are not as beneficial. Salmon – and the healthiest choice is wild salmon from Pacific or Alaskan waters – is a top choice both for flavor and for Omega-3s.

Here’s the recipe from today’s cooking segment on WLEX. To see a video of the recipe go to www.wlextv.com and click on Wellness Cooking 101. sq

Roasted Beet Salad

Seasonal recipes are usually included with your weekly CSA basket. Here’s one we’ll be doing in the spring when arugula and beets are at their peak.

Serves 4

1 bunch (about 1 1/2 pounds) small to medium beets
Kosher salt and freshly ground black pepper
8 cups baby spinach or arugula
3 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
3 ounces goat cheese or brie, sliced

Wholesome chocolate pudding for Valentine’s Day.

So how is it that chocolate pudding is good for you? This is made with wholesome ingredients — including local milk — and good quality chocolate. Enjoying the occasional dessert is a nice reward to yourself and of course, Valentine’s Day is a wonderful excuse for indulging yourself with chocolate. Not that some of us need an excuse…

This is the chocolate pudding recipe I prepared on today’s WLEX-TV’s 12:30 program. It’s also the featured recipe on the Washington Post website, www.sprig.com. You can view the cooking demo by going to the home page of the station at www.wlextv.com. Click on ‘News’ and Wellness Cooking with Susie Quick. Enjoy!

Here is the recipe I prepared on WLEX-TV today. To view the clip, go to:

http://www.wlextv.com/Global/story.asp?S=7620219&nav=menu203_2_13

Spice-Rubbed Grilled Rib Eye Steak

The smoked seasonings from Louisville-based Bourbon Barrel Foods adds another layer of flavor to this delicious local beef from Bluegrass Meadows. Grass-fed beef is leaner so you want to cook it one to minutes less than grain-finished beef. You can marinate the steaks 6 hours or overnight if you wish, but 30 minutes at room temperature is sufficient when you’re in a pinch.

Serves 2

This is the recipe I prepared on WLEX-18 TV today. You can also see the video (and past videos) of the recipe. Just remember, the camera adds 10 pounds! Here is the link:

http://www.wlextv.com/Global/story.asp?S=7783433&nav=menu203_2_13

SAUTEED GREENS WITH DRIED CRANBERRIES

Serves 4.

Wash your greens and de-rib them just before cooking. You want a little water clinging to them to help them ‘steam’ while cooking. Adding cranberries, raisins or even fresh grapes adds a touch of sweetness, making the greens less bitter and upping the antioxidants. It’s also delicious!

1 to 2 tablespoons Extra virgin olive oil

Here’s the recipe I cooked on wlex18-tv today. Enjoy!

You can also see the video (and past videos) of the recipe. Here is the link:

http://www.wlextv.com/Global/story.asp?S=7620344&nav=menu203_2_13

BLACK-EYED PEA AND CABBAGE SLAW

This healthy salad has a variety of crunchy colorful vegetables and protein-rich black-eyed peas. It’s actually best made early in the day or the day before you want to serve it. It lasts for several days after tossing.

Like many cooks once freeze warnings arrive I turn the oven on for some serious baking. Invariably things never turn out right the first time I make them but then I get back in touch with my inner baker. That is, if she still exists. Lately I’m all about muffins. And specifically, cornmeal muffins.

I’m really luck to live close to a bona fide mill. Weisenberger Mills in Midway, KY is more like a living museum as the Weisenberger family has retained and maintained the mill’s original equipment from circa 1913. I love going there to visit and to pick up freshly milled flour and cornmeal, which is sometimes milled that very day. There’s no comparison to what you get in a store in terms of quality and freshness.

Here’s what Susie Quick has to say about this recipe for butternut squash pie: "My Aunt Martha only made one kind of pie (squash) and one kind of cake (hickory nut). Why, you may ask? As a self-reliant farmer whose life spanned over a century plus 10, that’s what she grew on her land.

"This simple, wholesome pie is ideal for a holiday, and the squash tastes much fresher than pumpkin from a can. You can peel and boil the squash, but roasting and scooping out the flesh is much easier.