Food is Medicine: Grandma Zona’s Recipe for Living Well
My great-grandmother, Arizona Henry, whom I lovingly called Grandma, always told me, “Food is medicine.” She understood the comfort of a good meal and the importance of making the most of what was available. Sometimes that meant something as simple as honey spread on morning toast, enjoyed alongside her cup of black coffee.
Grandma Arizona grew up during the Great Depression, when stretching a dollar and wasting little were necessities. Her resourcefulness shaped the lessons she passed down to me: appreciate what you have, learn how to provide for yourself, and treat the food on your table with respect.
Looking back, I realize learning to prepare food also meant learning patience, gratitude, and independence.
I remember being a little girl learning how to clean fish. Catching a fish was exciting, but knowing how to prepare it brought a different kind of satisfaction. I began to understand the connection between the water, the food we brought home, and the meal we shared.
Fishing in local ponds, Sleepy Creek, or along the Cacapon River was always a peaceful experience for me. I especially enjoyed the Word of Deliverance church fishing event. Those memories hold more than fishing poles and catches of the day. They hold fellowship, laughter, and the pleasure of spending time outdoors.
So many good times in my life happened around water, from riding horses in Sleepy Creek to gigging for frogs. Here in Morgan County, being outside around water is part of our way of life. For me, it has also been a place to slow down and find a little peace.
As the holidays approach, that sense of peace can feel harder to hold onto. Busy schedules, financial pressures, grief, and family expectations can bring worry alongside the celebrations. Preparing a nourishing meal and taking time to enjoy it can be one small act of self-care.
Salmon provides omega-3 fatty acids, protein, vitamin B12, and vitamin D. It’s a nutritious, diabetes-friendly addition to the table that can help fight inflammation. Going fishing with friends and family can boost your mood and create lifetime memories.
Grandma’s words still stay with me. Feeding ourselves well, moving our bodies, and making time for the people and places we love are worthwhile ways to care for ourselves. For me, that care sometimes begins in the kitchen, and sometimes it begins beside the water. How does yours begin?
Salmon with Orange Cream Sauce
Serves 3
Ingredients:
3 salmon fillets, about 5–6 ounces each
1 tablespoon olive oil
¼ teaspoon salt, or to taste
¼ teaspoon freshly ground black pepper
Pinch of cayenne pepper,
1 tablespoon butter
2 cloves garlic, minced
½ cup fresh orange juice
1 teaspoon finely grated orange zest
½ cup heavy cream
1 tablespoon chopped fresh parsley
Orange slices, for serving
Pat the salmon fillets dry with paper towels and season with salt, black pepper, and cayenne. Heat the olive oil in a large skillet over medium-high heat. Add the salmon, skin-side down if applicable, and cook for 4–5 minutes, then carefully turn and cook for another 1–2 minutes. Transfer the salmon to a plate.
Reduce the heat to medium-low, add the butter and garlic, and stir for about 30 seconds until fragrant. Pour in the orange juice, gently scraping up any browned bits, and simmer for 2–3 minutes to reduce slightly. Turn the heat to low and slowly stir in the heavy cream and orange zest. Warm gently for 2–3 minutes without boiling. Return the salmon and any accumulated juices to the skillet, spoon the sauce over the fillets, and cook gently until the thickest part reaches an internal temperature of 145°F. Garnish with orange slices if desired, and serve with rice and green beans or your favorite roasted vegetables.
Stacy Schultz is a Registered Dietitian and Certified Diabetes Care and Education Specialist, a former Morgan County Commissioner and is the author of “It’s Stacy’s Grandma ‘Zona’s recipes.” She has been in healthcare for 35 years at War Memorial Hospital.
The post It’s Stacy: Healthy Eats — Food is Medicine appeared first on Morgan Messenger.
