Now, when I say brightly colored foods, don’t start running as fast as you can to your stash of cheese balls or Skittles. I’m talking about those crisp yellow bell peppers and juicy pineapples. How about plump, juicy blueberries and strawberries? These are perfect snacking foods. The crunch of a carrot or cucumber can satisfy the same need a potato chip can. As long as you believe….

Get creative with your snacking. Maybe your mid-morning snack is a smoothie filled with bananas, mixed berries and yogurt.
Need a little pick-me-up after lunch? Slice up a cup of red and yellow bell peppers or crisp cucumbers and dip them in some hummus.
Going out for dinner, but need a snack NOW?! Try a handful of whole grain tortilla chips and ¼ cup Papaya Black-Bean salsa.
When you feel that rumbling start, open your fridge and think “daffodils”. Pick the most colorful fruit or vegetable in there and you are certain to make a great snacking choice.

The ingredient that makes chocolate ‘chocolate’ is : chocolate liquor, the skinned and roasted cocoa nibs, which are the beans of the chocolate tree. See? Produce.

Chocolate also contains various amounts of sugar, cocoa butter (the fat that is separated from the nib), and occasionally an emulsifier and/or vanilla. To vastly oversimplify, there are four main types of chocolate: unsweetened, dark, milk and white.

Unsweetened chocolate contains 100% chocolate liquor and no sugar. This type is pretty much used exclusively for baking.

Dark chocolate contains a high amount of chocolate liquor, but also sugar and vanilla. In professional settings, most chocolate is identified by its percentage of liquor relative to the other ingredients. Dark chocolate is used for baking, eating and confectionary making It is generally known as bittersweet 35 – 45% or semisweet 50-60%. Me? I lean more toward 72 – 90%, just sweet enough to enhance the flavor of the nibs.

Milk chocolate contains, as you might suspect, milk in addition to liquor 10 – 25%, cocoa butter, sugar, lecithin and vanilla, giving it a lighter, creamier quality.. Unfortunately, the milk chocolates that are most popular don’t do justice to the vast differences in flavor and depth. Go out and try a piece or two of artisan milk chocolate and you’ll see what I mean.

White chocolate is actually not real chocolate! It contains no chocolate liquor. “Real” white chocolate should be made with cocoa butter, not vegetable fat.

Which brings me to my favorite two chocolate “houses”; I have had the pleasure of working with both of them and know that these two American chocolate families are at the top of their league.

http://www.scharffenberger.com/
http://www.vosgeschocolate.com/

Other than food, is there anything that inspires your work life?
Family and health. I’m a family guy. I came from a big family and have kids of my own now. I started cooking with my grandmother and mother at a young age. These days, my wife and I enjoy teaching our children the importance of eating healthy. Multi-grain breads, pastas and produce from my garden are staples in our home. You are what you eat and quality ingredients are the key to delicious food.

Are there any special events that you especially enjoy participating in?
We participate in “Heros For Cool Kids” here at Von Appétit, which is a event for high school kids to learn about being a positive role model. The event is organized by former NFL athletes, and high schools from different areas of the state participate. We end up putting together 200-500 bag lunches for that day.

For the past 4 years I’ve been a youth football coach and I also coached girls soccer for 6 years.

Is there anything about your cafe that you consider to be unique to LifeWorks Restaurant Group?
Von Appétit and Jerseys are unique in that when we first came to this location, we were running a 24/7 operation. That means our food and the quality of that food had to be maintained 24/7 as far as I was concerned.

We have really been experimenting with new healthy ingredients from different types of grains and pasta to a wide variety of vegetables. Both my steam and our guests seem to enjoy the change and it has everybody thinking about eating healthier “most of the time!”

My overall philosophy in my kitchen is to make the food with love; and I strive for a culture that is based on teamwork. Many of us at Von Appétit have worked together for several years, so I have developed great working relationships with them. I am aware of each person’s strengths and opportunities, which is important when trying to organize our daily work as well as special events. I am only as good as the people I have working with me.

Wheat Berry and Fruit Salad

1/3 cup freshly squeezed orange juice
1/3 cup dried cranberries
3 cups Cooked Wheat Berries
1 large apple, unpeeled, diced
1/2 cup pecan halves, toasted and coarsely chopped
3 tablespoons raspberry vinegar
3 tablespoons extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper

Combine Wheat Berries, cranberries, apples, pecans in bowl and set aside. Blend remaining ingredients to make dressing. Combine all together and garnish with chopped parsley.

Black Bean Salad

2 cups cooked black beans
1 cup garbanzo beans
3 cups frozen corn kernels
1/2 onion, diced
2 jalapeno peppers, seeded and minced
1 red bell pepper, diced
1 roma (plum) tomato, diced
1/2 cup olive oil
3 tablespoons fresh lime juice
1/2 teaspoon honey
1 teaspoon ground black pepper
salt to taste

Combine all ingredients and season to taste. This is a recipe that you can make as spicy or mild as you would like, you can also change out the beans and use whatever is your favorite.

Rice and Beans

1 tbsp. oil
2 cloves of garlic
1 sm. onion
1/2 green pepper
1/2 red pepper
1 tsp. salt
1 tsp. pepper
1 tsp. paprika
1 1/2 c. rice
1 cup beans
1 cup diced tomatoes
1 Cup tomato sauce

In large pot heat oil, add garlic, onion, red and green pepper. Then add diced tomatoes and sauce. Let cook for about 5 minutes.
Add rice and beans to mixture and enough hot water to cover rice. Let come to a boil until rice is almost dry, add salt, pepper and paprika. Then cover and reduce heat. Let cook until rice is tender.

Nutrition Basics
Fluids – Drinking at least six to eight glasses of water or non-caffeinated fluids each day is recommended. Fluid is one of the most important elements in the diet. The amount of water drunk should replace the amount lost through perspiration, “going” and breathing.

Fiber – It is recommended that a person consume 25 to 30 grams of fiber each day. Dietary fiber is present in all plants that are eaten for food, including fruits, vegetables, grains and legumes. There are two categories of fibers and each perform a critical function in the body. The primary function of insoluble fiber, which is found in whole-grain products, is to decrease the transit time of food in the intestine. The primary function of soluble fiber, which is found in fruits and vegetables, is to help the liver remove cholesterol from the blood.

Vitamins and Minerals – Eating a balanced diet with variety of foods in moderation should provide all the vitamins and minerals needed. There are at least eight recommended vitamins and at least 17 essential minerals that the body needs daily.

Fat – It is recommended that total fat consumption be less than 30% of total calorie intake. Fat is an essential nutrient in the body. When we eat too much or too little fat, ill health may follow. There are different types of fat: (1) Saturated fat – comes from animal products like butter, cheese, whole milk, ice cream and meats. It is also found in coconut and palm oil. Too much saturated fat increases the risk of heart disease. (2) Trans-fat – which is found naturally in animal products, raises LDL (“bad” cholesterol) and increases the risk of coronary heart disease. (3) Unsaturated fat – often called the good fat because it does not raise cholesterol and is found in vegetable oil, nuts and fish.

Sugar – is a carbohydrate that occurs naturally in fruits and vegetables. It also comes from many different dietary sources and can supply the body with energy, few or no nutrients.

Salt – (sodium) is a traditional food enhancer and the body needs it to function properly. High consumption of sodium can cause high blood pressure and contribute to kidney stones and loss of calcium.

What is the #1 New Year’s resolution year after year after year? Drumroll please. Losing weight. We’re not even a full month into the new year and I know many people are struggling to keep up their resolution. We are used to filling our plates and making sure once they’re full, we clear them. Every last drop. Let’s stop the insanity and remind ourselves what a real serving size should look like.

Experts recommend that every day we eat two servings of lean protein, at least three servings of whole grains and low fat dairy products, four servings of fruit and five servings of vegetables. Each serving size is different for each food group, but don’t feel like you have to carry around a scale and weigh everything that goes into your mouth.

Think of it this way:

One serving equals:
1 small fruit = the size of a baseball
1 1/2 ounces of cheese = the size of four dice
1 cup of cereal = the size of a small fist
1/2 cup of vegetables, rice or pasta = size of a computer mouse
2-3 ounces of chicken, meat or fish = size of a deck of cards

For the next few weeks, keep this list handy. Put it in your purse, in your wallet or in your coat pocket. Check your serving sizes against that plate in front of you. Once you get in the habit, it will become second nature to serve yourself less. Consider yourself served!

According to the Monterey Bay Aquarium Seafood Watch, “90 percent of the large predatory fish such as shark, swordfish and cod from the world’s oceans” have been removed. This is a result of overfishing, illegal fishing, habitat damage, bycatch (when only some of the seafood caught in a net is used with the rest being thrown away) and management (or lack there of).

An easy way to stay aware when you are shopping for your next seafood meal is to download the Seafood Watch mobile guide right to your phone. How cool is that? Just type in the seafood and it will tell you if it’s a good choice or one to avoid. Who knew there are types of shrimp, lobsters and halibut we should not be buying? You can find that or a link to the printable pocket guide here Seafood Watch Mobile Site. Just a little way to give back your mother this year. Mother Earth that is.

2012 is upon us… ain’t it grand!?!

Here in the the LifeWorks kitchens we are considering what our focus should be to best cater to our guests. We’ve consulted our crystal stockpots, thrown in some expertise and these are the trends we expect to see throughout the food scene. And yes we fully expect to eat some humble pie at the end of 2012…after all fortune-telling is a flawed art.

High-end fried chicken: Yes, nothing inherently healthy about fried chicken, but if you do love an occasional crispy crunchy piece, you’ll be happy to know that restaurants seem to be focusing on quality ingredients, new flavors and expert techniques (aka, crispy (less oil) vs. soggy (too much oil)).

Meatballs: I say hurrah! Every culture has it’s own version of this delectable dish. The Vietnamese serve them char-grilled and wrapped up with herbs and lettuce. A classic Swedish meatball with that creamy lingonberry sauce can be a inspiration.

Arancini: Not to be out done in the round food category these little fried balls of risotto, either plain or filled with cheese or prosciutto or… who knows what, are giving meatballs a run for their money.

Fancy donuts: If you love donuts, get ready for an onslaught this year (a la cupcakes!). New shapes and flavors (hibiscus donut, anyone?) are expected to hit bakeries.

Foraging: The mushrooms in your pasta? They may have been sourced from a wild forest in the mountains. The onions? From a tiny mom-and-pop farm that is known to produce the best Walla Walla sweets. Foragers, as they’re called, are bringing unusual, exciting, and rare produce to local markets and restaurants.

Exotic Fish: Concerns about overfishing of traditionally appreciated varieties continue, and industry players learn more about which fish are most successfully farmed, you may start seeing lesser-known fish — wild and otherwise — in your local fish market and on menus. Paiche, fugu, and toadfish for everyone!

Peruvian Food: Peruvian cuisine is considered one of the most varied and rich of the world. Thanks to the inheritance Incan, Pre-Incan and to the Spanish, African, Chinese-Cantonese, Japanese and Italian immigration, it gathers, it mixes and creates a gastronomy and exquisite flavors of four continents, offering an unrivaled variety. On the Peruvian coast alone, there are said to be more than two thousand different soups. It has a shot at becoming a (if not THE) next big thing

Black Market Foods: No, we’re not talking about anything illegal here. What we’re talking about is the growing use of intentional scarcity and limited supplies of items that serve only to drive up their popularity. I’ll give you an example: The Donut Vault in Chicago has a brilliant philosophy, advertising that they serve “Tuesdays-Friday starting at 8:30 a.m. until we run out. And Saturdays from 9:30 a.m. until we run out.” What’s more, customers can only buy six at a time—so if you need them for the whole office, take half of the office with you. Is there a line out the door every day? YES. Do the folks in line act like they may never get a donut again and turn away in anguish when they are all gone? YES. Have I been one of them? Nope, because I am waiting outside before they open!

Like I said I may have egg on my face at the end of the year , but it sure will be fun chasing after these trends to see if they have staying power.

All the best to you and yours in 2012 from the LifeWorks Restaurant Group Team!

Myth #3: Great cooks and festive parties place our willpower at risk.
Reality: Research indicates that it’s not the parties that prompt us to eat, but being around friends and family that may lead to diet missteps. In a study conducted at Pennsylvania State University in University Park, researchers found that dining in a group causes the average person to eat 44% more calories than they normally would eating alone. “When you’re socializing, it’s natural to lose track of what and how much you’re eating,” says Barbara Rolls, Ph.D., professor of Nutritional Sciences at Pennsylvania State University. “Since the number of distractions will most likely be greater, a holiday party can increase the tendency to overeat even more than just going out to dinner with friends.”
Eat-smart strategy: Mindful eating is key to maintaining your equilibrium during social situations. Since you don’t want to offend by skipping your host’s offerings, try taking a smaller serving. Make a conscious effort to balance your plate with plenty of fruits and veggies, and a healthy portion (about three to four ounces) of protein. Also, take a second to look at every bite before you eat it. This psychological connection will help you keep a mental checklist of how much you’re consuming.

Each month, nearly 12 million consumers turn to Cooking Light for innovative recipes, nutrition advice and food and fitness tips.
For more, visit cookinglight.com.

I recently took a few moments to catch up with our Chef at 200 West, Jay Kunz.

Few people remember the precise moment they figured out what their career path would be. For Chef Jay Kunz, it was in bustling New York City during the holidays. “I saw a whole new side of cooking and displaying catered food. I got to work with new and exciting ingredients and rubbed elbows with high profile executives. It opened my eyes to the endless possibilities and began my quest to learn more.” Chef Jay says

Other than food, is there anything that inspires your work life?
I am a self-taught chef and have learned from watching and working with other chefs; absorbing any and all information I could get. I would deconstruct meals when at restaurants and then trying to replicate them, questioning why something was done a certain way and researching points of interest. That was in addition to the countless kitchens I’ve been kicked out of just for being curious. My biggest inspiration, is taking what I have learned and sharing my experiences and knowledge with other inquisitive cooks and chefs just like myself.

Are there any special events that you especially enjoy participating in?
A recent corporate event sticks out in my mind. It was a hands on teach-and-greet reception with business executives. It was an event where a group of chefs had a chance to teach guests some basic culinary skills in a 20 minute session. I witnessed varied skill levels and talent but to be there and see the level of excitement by all was very rewarding.

Is there anything about your reataurant that you consider to be unique to LifeWork Restaurant Group?
At 200 West, I like to try new trends with a twist and share these with customers that might not be familiar with certain cultures or styles of food. An example would be serving a Korean style Bibimbap Burger at the grill or a deconstructed BBQ Chicken Bahn Mi at the Action Station

Check out the recipes Chef Jay submitted. He is a great fan of preparing fish. These recipes areseasonal and delicious.

Chilean Seabass Marinated with Acacia Honey
Serves : 6

6 ea. Chilean Seabass fillets ( approx. 7 oz. )
2 cups Acacia Honey or any high grade honey
1 cup Low-sodium Soy sauce
¾ cup Extra virgin olive oil
¾ cup Mirin – Japanese rice wine
taste Kosher salt
taste Fresh ground Black pepper

Combine honey, soy sauce, olive oil and mirin in a bowl. Stir in ingredients and add
the Chilean Seabass fillets. Cover and refrigerate 24 hours.

Preheat oven to 425 degrees. Remove fish from marinate shaking off excess marinate
and season with salt and pepper. Place fish on a baking pan until they turn a golden tan and are cooked till the fillets are flakey. Cooking time varies by oven, approx. 8 to 10 minutes.

Sautéed Halibut Filet, Roast Fennel, Swiss chard, Oven Dried Tomato
With a Warm Coriander Seed Vinaigrette
Serves 8

Halibut
8 ea. 5 oz.Halibut Filet
S& P To Taste

Pan Roasted Fennel
2 ea. Large Fennel Bulb
1 ea. Medium Onion
½ cup Dry White Wine
2 tbls Toasted whole crushed Coriander seed
2 sprig Fresh Thyme
1 ea. Bay leaf
4 cups Chicken Stock

Cut fennel bulb in half lengthwise and cut each half in sixth. Simmer fennel in stock and aromatics until tender when pierced with a knife. Drain Fennel and reserve stock for sauce for later use. To caramelize add fennel to sauté pan with 1 tblsp olive oil and adjust taste with salt & pepper.

Swiss chard
2 bunch Fresh Green Swiss Chard Tops chopped course
½ tsp Fresh minced Garlic
1 tblsp Olive Oil
Salt taste

Add olive oil to sauté pan, add garlic, do not brown, add Swiss chard, salt & pepper.
Cook till just wilted. Remove from heat and drain excess liquid.

Warm Coriander Seed Vinaigrette
3 cups Reserved stock from fennel
¼ cup Olive oil
2 tblsp Fresh squeezed lemon juice
2 tblsp Coarsely crushed Coriander Seed
2 tblsp Fine Chopped Shallot
1 ea. Chopped Plum Tomato
2 tbls Chopped fresh Basil
1 tbls Chopped fresh Parsley

In a medium sauce pan add olive oil and all ingredients adding Basil and Parsley last.
Sautee but do not brown. Add Reserved stock from fennel and simmer 15 minutes. Remove and Strain add lemon juice and season to taste.

To Assemble :
Sautee seasoned halibut filet on one side till golden brown, turn to other side until
fish is opaque and firm to the touch, approximately 135 degrees internal temperature.

Assemble Swiss chard on the bottom of the dish topping with Carmalized Fennel.
Next layer the Halibut on top of the fennel and garnish with very thin slice Baby Fennel.
Add Oven dried tomato and just enough Coriander vinaigrette to cover to bottom of the dish. Squeeze fresh lemon juice and olive oil around the vinaigrette.

Common eating myths, such as “unavoidable” holiday weight gain, may deter you from enjoying your favorite foods this time of year. Don’t let them. I will share some good advice over the next three weeks to help you maintain your healthful eating habits – and your waistline.

Myth #2: Most people put on five to seven pounds during the holidays
Reality: The average weight gain during the six-week span from Thanksgiving to New Year’s is just under one pound, according to a yearlong study of nearly 200 people published in The New England Journal of Medicine. Even though enjoying delicious holiday dishes might not increase your waistline by as much as you’d expect, calorie consciousness is still important.
Eat-smart strategy:Many common holiday foods-sweet potatoes, dried fruit, and turkey, to name a few-are nutritious options when enjoyed in moderation. Sneak in a little extra physical activity every day to burn off additional calories and benefit from the stress-reducing effects of exercise.

Visit us again next week for the facts on willpower.

Each month, nearly 12 million consumers turn to Cooking Light for innovative recipes, nutrition advice and food and fitness tips.
For more, visit cookinglight.com.