Tupelo dietitian touts healthy cooking, moderation | Cook of the Week

Meals ready for her youngsters, Sims and Hart, and late husband, Lee, have been balanced, with lean protein, a number of fruit and veggies and complete grains on the plate.

However throughout the COVID-19 pandemic, Rogers and her sister, Laura, had — in Rogers’ phrases — “fluffed up” just a little.

In June 2021, Rogers and her sister determined to attempt intermittent fasting, a meal-timing schedule that cycles between durations of fasting and consuming. Rogers has misplaced 32 kilos, and Laura has dropped 60.

“All my dietitian pals have been touting the advantages of it,” Rogers stated. “They’d been utilizing it with their sufferers with nice success.”

Rogers fasts day by day between 7 p.m. and 11 a.m. Then within the eight hours between 11 a.m. and seven p.m., she will be able to eat something she needs.

“However I at all times eat wholesome,” stated Rogers, 74.

When she breaks the quick at 11, she might need an omelet, or two poached eggs with a slice of Canadian bacon, or a chef salad with oil and vinegar.

Dinner may very well be oven-fried catfish with roasted greens, like asparagus, potatoes, pink bell peppers and zucchini. She would possibly repair a bowl of berries with whipped topping for dessert.

Initially, Rogers needed to lose some weight forward of her marriage ceremony to Norman Henry in August 2021. Sadly, Norman died on Aug. 3.

“I am nonetheless heartbroken about that,” she stated.

Rogers was born in Greenville, Alabama, to the late Gus and Ruth Liveakos. Her father was within the Navy, and the household lived in California, Virginia, and Guantanamo Bay, Cuba, earlier than shifting to Tupelo in 1957.

“My mom and daddy have been each fabulous cooks,” Rogers stated. “Mom was very good — she simply let Daddy do all of the cooking.”

Rogers stated a few of her fondest recollections rising up are of her, her mother and father, and her brother, Richard, within the kitchen on Sundays after church companies at All Saints’ Episcopal.

“We by no means missed church, after which we got here dwelling and cooked collectively,” she stated.

Rogers earned her undergraduate diploma from the College of Alabama, and did graduate work at Washington College clinics in St. Louis, Missouri.

“Rosemary Bryan, who was the one dietitian on the time on the North Mississippi Medical Middle, was the rationale I needed to turn out to be a registered dietitian,” Rogers stated. “I admired her vastly. I noticed the distinction she made in sufferers’ lives.”

Rogers started her profession as a advisor in 1970, and has labored at hospitals and nursing houses in Ripley, Tupelo, New Albany, Starkville, Amory, Corinth, Holly Springs and Fulton. She retains her RDN license present.

“I’ve at all times tried to evangelise wholesome cooking, however as a dietitian, we at all times say, ‘All the things carefully,'” Rogers stated. “You do not  must deprive your self of something you wish to eat.”

DO YOU KNOW A GOOD COOK? Ship your nominations to Ginna Parsons, Cook dinner of the Week, P.O. Field 909, Tupelo, MS 38802. Or you’ll be able to name (662) 678-1581 or electronic mail them to ginna.parsons@journalinc.com. 

3/4 cup vegetable or canola oil

1 1/4 cups tarragon vinegar

1 bottle capers, with juice

2 jars or cans button mushrooms, drained

2 cans quartered artichokes in water, drained

Boil shrimp for five minutes (no salt or crab boil). Peel and put aside.

Warmth oil and vinegar to virtually boiling. Add salt. Pour over shrimp. Add onions, capers, mushrooms and artichokes and canopy tightly. Refrigerate 24 hours, tossing often.

1/2 cup grated Cheddar cheese

Buttered bread crumbs or cracker crumbs

Cook dinner squash and onions along with salt till tender. Drain in colander. Combine with hand mixer till squash is totally mixed. Combine in butter, bitter cream, cheese and pepper.

Pour combination right into a 2-quart casserole and prime with buttered bread crumbs or cracker crumbs. Bake at 350 levels for 25 to half-hour or till bubbly.

1 complete beef tenderloin, trimmed

Place beef, marinade, garlic cloves and olive oil in a big ziptop bag and marinate 5 hours or in a single day.

Preheat oven to 500 levels. Place beef on a rack in a pan. Bake for 7 to eight minutes. Flip oven off and depart door closed for two hours. Take away beef and wrap in foil. When able to serve, lower in desired slices.

1 1/4 cups sugar, divided

Beat collectively egg yolks, 1/2 cup sugar and salt. Scald milk and pour into egg combination. Add vanilla and nutmeg.

Caramelize the remaining 3/4 cup sugar in a black iron skillet over medium warmth. Take off warmth rapidly and pour into the underside of 6 custard cups. Divide egg combination evenly over caramelized sugar.

Place custard cups in a water tub. Bake at 350 levels for 45 to 50 minutes or till a knife inserted within the heart comes out clear.

Chop bacon and prepare dinner in a skillet till performed. Saute cabbage within the bacon drippings. Add pears and remaining elements.

5 tablespoons lemon juice

3 tablespoons Cavender’s Greek seasoning

1 (12-ounce) package deal vermicelli or angel hair pasta

3 (2-ounce) cans sliced black olives, drained

1 (4-ounce) jar chopped pimiento, drained

6 inexperienced onions, thinly sliced

1 cup cherry tomatoes, halved (optionally available)

4 ounces cooked, chopped hen breasts (optionally available)

4 ounces crumbled feta cheese (optionally available)

1 (4-ounce) jar artichoke hearts, drained and chopped (optionally available)

Mix mayonnaise, olive oil, lemon juice and Greek seasoning. Whip with a whisk till blended; put aside.

Break pasta into 1 1/2-inch items and boil simply till tender, about 3 minutes. Rinse with cool water and drain nicely.

Pour mayonnaise combination over pasta and blend nicely. Add olives, pimientos and inexperienced onions, and toss calmly. Add optionally available elements as desired. Greatest served at room temperature. Serves 8 to 12.

2 (12-ounce) pork tenderloins

1/2 cup unsweetened pineapple juice

1 1/2 tablespoons dry ginger

12 slices pineapple, canned or recent

Contemporary parsley sprigs, for garnish

Trim fats from tenderloins. Place in a heavy-duty ziptop bag.

Mix pineapple juice, ginger, garlic and mustard. Pour over tenderloins; seal bag and shake to coat. Marinate within the fridge for 8 hours, turning often.

Take away tenderloins from marinade; reserve marinade. Coat a grill rack with cooking spray. Place tenderloins over a medium-hot grill and prepare dinner for 35 to 45 minutes, turning and basting often with reserved marinade, till a thermometer reaches 160 levels. Switch tenderloins to a serving tray.

Place pineapple slices on grill and prepare dinner for five to 7 minutes a facet. Slice tenderloins diagonally. Prepare pineapple slices and parsley sprigs round pork slices. Serves 6 to eight.

1 cup crushed corn flakes cereal

1/4 teaspoon onion powder

1/2 teaspoon Previous Bay seasoning

4 (4- to 6-ounce) catfish fillets 

Mix crushed corn flakes, celery salt, onion powder, paprika, Previous Bay seasoning and pepper in a bowl. Squeeze lemon juice from half of a lemon on each side of fish, then spray each side with olive oil cooking spray.

Roll catfish fillets in corn flake combination and organize in a single layer on a foil-lined baking sheet. Sprinkle any leftover corn flake combination over fillets. Spray once more with olive oil spray.

Bake at 350 levels for half-hour or till fish flakes simply. Lower remaining half lemon in slices or wedges and serve with fish.

1 cup semi-sweet chocolate chips

Preheat oven to 350 levels.

Beat egg whites till frothy; add sugar regularly and beat till stiff. Add salt, vanilla, nuts and chocolate chips, and blend nicely.

Drop by 1/2 teaspoonful onto an ungreased foil-lined baking sheet. Place pan in preheated 350-degree oven and instantly flip oven off. Go away cookies in oven in a single day. Retailer in a tin. Makes about 3 dozen.

1 (14-ounce) can chopped tomatoes or 1 can Ro-tel tomatoes with cilantro, drained

1 can chopped inexperienced chilies, drained

1 can chopped black olives, drained

2 tablespoons rice vinegar

Pinch of garlic, or to style

1 can black beans, drained (optionally available)

Mix all elements. Chill in a single day for greatest outcomes. Serve with Doritos or chips of selection.