Vegetable

"There is no point in cooking country ham and burgoo to serve just six," Charles Patteson advises the Derby Day host in Charles Patteson's Kentucky Cooking (1988). "Start with the mandatory mint juleps," he continues. "Burgoo, which is midway between a hearty soup and a stew, succeeds the juleps in the guests' cups as a first course." I hadn't known that. Nor had I known that it's traditional for burgoo to be scooped into silver mint julep cups at the annual Kentucky Colonels' Barbecue the day after the Derby. In Kentucky's Best (1998), Linda Allison-Lewis writes that burgoo must "simmer for twenty-four hours prior to being served," then confides that burgoo chefs used to listen for the splatter of the "mysterious ingredient"—the ingredient that fused all flavors—being added "sometime in the dark of night." Legend has it that that ingredient was a black snake that fell out of a tree into the first batch of burgoo. Historians doubt that but most do agree that burgoo was created during the Civil War by Gus Jaubert, a French chef serving Confederate general John Hunt Morgan. At war's end, Jaubert settled in Lexington, Kentucky, began making burgoo on a massive scale, and soon gained fame as "the burgoo king." On his death, according to Ronni Lundi, author of Shuck Beans, Stack Cakes, and Honest Fried Chicken (1991), Lexington cook J. T. Looney "inherited both Jaubert's pot and his title." While traveling about the Bluegrass State some years ago to research my Grass Roots Cookbook, I ate burgoo every chance I got. I also learned more about this Kentucky classic. Jaubert's original recipe apparently contained blackbirds. Unable to say "blackbird stew" not only because French was his first language but also because he had a hairlip, Jaubert pronounced it "burgoo." Or so I was told. Elsewhere I learned that those early burgoos contained mostly squirrels plus whatever vegetables came to hand. I daresay that there are hundreds of different recipes for Kentucky burgoo today. This downsized version of the burgoo served for years at the Pete Light Springs Restaurant in Cadiz, Kentucky, was given to me by Lois Watkins, whom I profiled in my book. "This burgoo is the best in the world," she said as she handed me the scribbled recipe. I won't quarrel with that.

"If gumbo is the national stew of Cajun country, burgoo is the stew of Kentucky," Ronni Lundy asserts in her book Shuck Beans, Stack Cakes, and Honest Fried Chicken. Because the stew is made in many different ways with a variety of ingredients, the "Burgoo Song" by Robert Myles claims, "You can toss in almost anything that ever walked or flew." Many early recipes for burgoo include squirrel in addition to chicken, beef, and pork. In Kentucky, Anderson County, which hosts its Burgoo Festival every September, is known as the burgoo capital of the world. Arenzville, Illinois, makes a similar claim. But the French lay claim to the basic concept of burgoo, and it's conceivable that the word burgoo arose somehow from the French ragout (pronounced ra-goo), also a term describing a stew. Burgoo makers agree • Burgoo should be made in stages: cook the meat first, and then add the vegetables.
• No less than 4—6 hours should be devoted to making burgoo. Some recipes call for a 24-hour cooking period.
• Burgoo should contain more than one meat.
• Burgoo should be prepared outdoors over an open fire.

My dad is the only person allowed to handle avocados in my family. Avocados are a very precious commodity, and in the hands of my father, reach their true potential: fresh homemade guacamole. Leave it to me to completely diverge from family rules. I developed this recipe out of my obsession with sweet avocado recipes. After a failed avocado milkshake and a disastrous avocado pancake, this pound cake totally satisfied my obsession. It's sweet, green, and has a slight bite from cornmeal. Yes, this cake is green, and tastes like avocado, but it's surprisingly delicious. Try it! You'll be pleasantly surprised.

Satisfy a hankering for high-fat Alfredo sauce with this light, no-dairy version. Oat milk and cashew butter stand in for heavy cream, keeping calories and saturated fat low.

The success of this simple soup depends on using the freshest watercress available. Choose the full-grown, thick-stemmed variety; it has more of the green's characteristic bold, peppery flavor.

Where's the beef? Who cares? The spiced beans in these festive folds contain fiber, a blood sugar regulator that fends off cravings, as well as protein, which builds lean muscle. Satisfied taste buds and a trimmer you—check and check!

Marinate thinly sliced mushrooms to create a simple, fresh salad.

Traditional Asian meals tend to be full of veggies, and this one won't disappoint. Also, peanuts provide protein and off-the-chart levels of resveratrol, the same heart-smart compound found in red wine.