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©2017 by Meredith Wellman | Simply Wellman

  • Meredith Wellman, MS, RD

Chicken 'n Dumplins & Positivi(Tea!)

First things first, #soulwork in the kitchen...


* If you know children out of school that need food, look at their county websites for food drop offs... & Help connect others with this information. For example, Cabell Co. in WV: Click


Song I'm Hearing:



Words I'm Thinking:

I'm 100% certain I'm not alone in feeling "weird" right now with the coronavirus scare. Over the course of a week, information blew up and it was hard to not feel overwhelmed or fearful of the unknown. All over social media it seemed as if everyone had gone mad. I was angry and disappointed in how easily fear made people react, instead of responding. Let's just say I only cuss when I stub my toe and I cussed three times this week. I read the facts and am taking it serious and doing my part. Yes, my heart is heavy and I don’t know what tomorrow holds, but I am choosing to ignore the chaos. As an adult, think of how widespread panic makes a kid feel... Be what they need.


In light of all the negativity and panic-inducing information...

I can't help but see all the goodness this surreal time has brought out.

There's ALWAYS something good...


1. I think this has made many people realize that we are alllll HUMAN, and at the end of the day we're more connected than one may think.

2. It's made the world slow down - Forced people to look inside their own homes and take care of their community. This has shown us we actually need very little, and that we can reach out and give a lot. I don't know if I've ever seen more pictures of people around their tables, playing music, being outside, cooking, cuddling their kids, buying from local stores, and making sure the kids in the community are fed. Yeaaah, I wish it didn't take these circumstances, but it warms my heart nonetheless.

3. It's spread awareness of selflessness and compassion for others... Most people aren't concerned of getting sick themselves, it's the concern to protect other people at risk.

4. Fear and panic spread on social media/news quickly, but so do facts, faith, and compassion.

Psst... You are in control of what you think, what you share, and how you act.


The Earth is still spinning 'round and spring is in bloom! <3

Happiness in a cup = Iced Honey Tea!

This is how I like to make my tea... It satisfies the West Virginian and dietitian in me.


  • 6 Lipton black tea bags

  • 1/4 cup pure honey (If you can find local honey, that is best. Pure = only honey!)

  • 5 cups boiling water

  • 1-2 cup(s) ice


  • A pitcher

  • A clothespin (optional!)


1. Open up those tea bags, and clip the strings together with a clothespin. Dangle over the side of the pitcher.

2. Bring 5 cups of water to a boil

3. Pour 1/4 C honey into the bottom of the pitcher

4. When tea is boiling, pour into the pitcher... Let steep for 5-10 minutes. Remove tea bags. Stir it up. Add ice. Pour a little cup and sip, don't chug!


Chicken 'n Dumplins

Makes 4 servings.


This recipe is easy, uses ingredients most have in their kitchen, is nutritious, and is comforting. It can easily be made without chicken, just replace with beans (any kind).

If you don't have celery or onion, can you use dried celery flakes and onion powder?

Can add other frozen vegetables as well, frozen peas, corn, green beans, etc.


  • 1 rotisserie chicken (or 6 pieces of chicken breast, *boiled)


  • 2 Tbsp. butter

  • 1 C chopped carrots (2 large carrots, or 2 C baby carrots. Can use frozen/canned)

  • 4 ribs of celery, chopped (~1 C measured)

  • 1 sweet yellow onion, chopped

  • 1/3 C all-purpose flour (...can sub whole grain flour)


  • 32 oz. chicken broth/stock

  • 1/2 C milk (I used whole milk)


  • 1 C all-purpose flour (...can do 1/2 whole grain, 1/2 all-purpose)

  • 1/2 C milk

  • 1 tsp. table salt

  • 1 tsp. baking powder

  • 1 tsp. ground thyme

  • 1/2 tsp. ground pepper

  • 2 Tbsp. olive oil (...can sub canola, avocado, or any liquid oil)


1. *If using frozen/raw chicken, add chicken to a soup pot and cover with liquid (chicken broth or water). Bring to a boil, then reduce heat and cover. Cook for about 10 minutes, frozen will take longer. Remove one piece, and check for pink/internal temp. 165F. When done, let cool & shred.


2. Wash and chop carrots, celery, and onion. In an empty soup pot over medium heat, add 2 Tbsp. butter and melt. Add chopped veggies. Stir and let soften (~3 minutes).

3. Add 1/3 C flour to coat the softened veggies, stir. Let cook 5 minutes.

4. Pour in chicken broth. Turn up heat and bring to a boil.

5. While bringing to a boil, shred chicken (remove skin and bone if using rotisserie).

6. After boiling, stir, then reduce heat to low. Add 1/2 C milk. Add shredded chicken. *If adding beans or frozen vegetables, do it here.

7. To make dumplings: In a bowl, mix: 1 C flour, 1/2 C milk, seasonings, oil. Stir.

8. Using a spoon, icecream scoop 1/2 filled, or small cookie dough scoop, drop the dough into simmering mixture. Cover and let simmer for 20-25 minutes. Keep the lid on, the steam will help make the dumplings fluffy and biscuit-like, mmmmmm!

9. Ladle into your bowl, add a few shakes of pepper, and ENJOY!


Can pair with other veggies, a side salad, or eat by itself.


Recipe adapted from: Bowl of Delicious


What makes you happy inside the walls of your home?

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