I grew up in a fairly “land locked” part of Texas. Other than catfish from the pond “out back” or tuna from a tin, I did not grow up eating much fish. Then in the late 80s, everyone was starting to talk about fish oil and all that it can do for us. So, as my career took off, I moved to the West Coast and my love and knowledge of seafood began to grow. All the better that all those fishy fishes are so good for my heart and my brain.
Fish is not only naturally low in fat and cholesterol (good news for your heart) and an excellent source of protein, oil-rich fish, such as salmon, light tuna, mackerel and sardines, are also an excellent source of Omega-3 fatty acids.
So, what can eating Omega-3′s do for you? Here is some food for thought: They have been proven to reduce your risk of heart disease, help lower your cholesterol, prevent certain types of cancer, and aid in the development of brain, nerves and eyesight.
Fish is easy to prepare. Just keep in mind that the simpler the dish, the healthier. So stay away from heavy sauces or breading. Instead, simply bake, roast or broil your fish with a little lemon or pepper. You should try to include fish about twice a week for a well-balanced diet.
Grilled Trout with Butternut Squash and Pecans
Be Careful What You Fish For…
Be sure to look for sustainable seafood products that help preserve our oceans and fisheries, so that we can enjoy fish and all its healthful benefits for generations to come! Check out the Monterey Bay Aquarium Seafood Watch Guideline site for more information on seafood in your area.
It’s easy to poke fun at mocktails. Take away the alcohol from a cocktail and…. what’s the point?
Well, in my world, mocktails are serious business. In our restaurants we are always striving toadd something unique to our guests’ dining experience during the work day. Too often we are forced to serve the ubiquitous soda; which let’s face it has no redeeming value. Serving mocktails * in traditional glassware gives a quick lunch a “grown-up” feeling and can also pack a nutritional boost.
To be honest, nonalcoholic cocktails can present more of a challenge than regular cocktails because liquor usually offsets the sweetness of other ingredients and adds complexity. Take away the booze and you’ve got to find a new way to layer and balance flavor.
Our drinks may lack a key ingredient, alcohol, but it doesn’t mean they lack creativity and inventiveness. Our guests are pretty discerning, and they will often call us out on a failure of imagination. Below is a collection of our most popular drinks, that we hope will enjoy.
Read More Post a comment (1)Holiday Eating Myths
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 #1: Eat a lot of turkey, and you’ll be snoozing shortly.
Reality: Studies have linked L-tryptophan – an essential amino acid found in cooked turkey – to a feeling of sleepiness, but it’s unlikely that eating turkey during the holidays will have a sedating effect. In order for L-tryptophan to cause sleepiness, research has shown that it needs to be eaten alone, on an empty stomach. The real reason a nap is so appealing after any big meal is the large amount of energy required to digest it. During the process, blood is diverted away from the nervous system and to the digestive system, where it’s needed to help break down food and absorb nutrients. It’s no wonder people are left feeling less energetic, fatigued, and even foggy-headed. Your body signals you to rest because it has a lot of work to do.
Eat-smart strategy: One way to avoid a post-meal energy drain is to approach a big dinner with an appetite that’s in check. Avoid eating smaller-than-normal portions for breakfast and lunch, which may leave you feeling ravenous at dinner and prompt you to eat more than normal.
Visit us again next week for the facts on holiday weight gain.
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.
My friends call me “the pickle queen”…
I suppose if I must rule something it might as well be a tasty treat. All teasing aside, I really do love pickling. Check out these easy refrigerator pickles using fall and winter produce.
Orange Scented Beets
a super simple blend of vinegar, sugar and orange transform this earthy vegetable into a sweet tart jewel for the senses
3 pounds fresh beet root, cooked, peeled and cooled
3/4 cup cider vinegar
1/2 cup sugar
1/3 cup water
1/2 teaspoon kosher salt
1 medium orange and it’s juice
Cut the beets into 1 1/4 inch pieces, place in a non reactive storage container with at least 1″ from the seal.
Remove the zest of the orange with a sharp vegetable peeler, making sure no white pith is included.Heat the orange zest with the sugar, salt, water and vinegar, stirring to dissolve the sugar. Remove from the heat and squeeze in the juice from the orange.
Pour over the beets to cover. Allow to cool at room temperature before storing in the refrigerator.
Chunky Cauliflower Giardiniera
living in Chicago I fell in love with this briny treat. Most version s are chopped fine to load onto sandwiches and hot dogs. For me this chunky version is the perfect foil for a rich braised winter dish.
4 cups cauliflower – broken into small florets
1 red bell pepper – medium dice
2 stalks celery – medium dice
1 medium carrot – medium dice
2 jalapeno peppers – sliced ¼ inch
½ cup kosher salt
Water to cover
3 scallions – sliced
2 cloves garlic – minced
1 tablespoon fresh oregano – chopped
1 teaspoon red pepper flakes
¼ cup green olives – drained
¼ cup kalamata olives – drained
1 cup cider vinegar
½ cup extra virgin olive oil
Mix all of the vegetable in a large bowl. Toss with salt and cover with water by ½ inch. Let stand at room temperature for 4 hours
After 4 hours drain the vegetable and rinse, drain in a colander.
Meanwhile combine the remaining ingredients in a large bowl. Add drained vegetables and toss to mix well. Pack into a non reactive container for at least 24 hours before serving
As you can see; there is no need to be intimidated by pickles. No need for “hard core” preserving techniques. Fresh veggies, vinegar and a few aromatic flavors and you to can rule.
It’s that time of year again…the time when bags of cranberries arrive on the shelves of our markets produce sections. Prior to refrigerated trucking, you could not find cranberries if you lived too far from a grower.
The cranberry is one of two berries—along with the blueberry—native to North America. Wisconsin is the heaviest producer, followed by Massachusetts, cranberries are also grown in New Jersey and the Pacific Northwest.
In 1912, the United Cape Cod Cranberry Company began making a cooked cranberry sauce. The canned sauce could be shipped anywhere and became so popular that it evolved into a traditional favorite to accompany roasted turkey. These days fresh cranberries are available nationwide.
Fresh cranberries should be plump and firm with no wrinkles and a deep bright red color. The easiest way to wash and remove any bad berries it to float them in a bowl of cool water. The bad berries will sink to the bottom, and the unripe white berries will be clearly visible. Then just lift out the washed fresh berries by skimming them out of the water.
So go grab a bag of those beautiful fresh cranberries, and with just a few ingredients, you can make and serve the quick and delicious recipe below for your guests this holiday season.
Fresh Cranberry Orange Relish
With the addition of a few nuts and controlling the amount of sugar you’ve created a fiber packed, vitamin c and cell protecting powerhouse of a condiment.
Fresh cranberries 12 oz bag (2 cups)
Orange 1 medium, ends removed, cut into eights
Sugar ¾ to 1 cup
Pecans, toasted ½ cup chopped
Parsley 1 Tablespoon
Slice unpeeled orange into eighths and remove any seeds. Place half of the cranberries and half of the orange in food processor. Pulse until evenly chopped. Tranfer to a bowl and repeat with the other half of orange and cranberries. Stir in sugar to taste and store in refrigerator for up to one week.
Add pecans and parsley before serving.
When it comes to winter we may have less sunshine, but that shouldn’t make for a dark kitchen! Fire up those cook tops and take advantage of winter’s abundant harvest. Be adventurous.
When I start seeing the leaves change and can see my breath in the cool morning air, I do everything I can to avoid my winter coat. I don’t only mean that cute pea coat, I mean that extra layer that comes naturally when I start eating all of those warm and cozy comfort foods.
So, what can we do to cure those winter coat cravings? The first thing is to make sure you are eating your three main healthy meals. For goodness sake, don’t starve yourself, it only makes that pack of ding-dongs that much more enticing! When eating those main meals, think lean like: egg whites, whole grains, lean proteins and veggies, veggies, veggies. They actually keep you feeling full longer.
If you’re watching what you eat for your main meals, but still get those cravings between meals (I know I do), here’s a list of sure fire, good for you, bad for your winter coat snacks:
● Low fat yogurt or string cheese
● Whole grain pretzels or popcorn
● Fresh or dried fruit
● Veggie sticks with hummus
● Nuts
Key to snacking success is watching your portions. Have you ever cracked open a box of Cheeze-Its and next thing you know your knuckles are scraping the crumbs at the bottom of the box? Pre-portion your snacks in reusable containers. Less waste in the packaging and less weight on you.
One last great tip: Keep an emergency stash (bag of nuts, dried fruit or granola bar) so if you walk past that vending machine and the chocolate chip cookies are talking to you, you can go back to your desk and grab a handful of almonds instead.
Keep on coming back to visit, I will continue the healthy snack tips through the winter holiday season..
The weather is starting to cool down here in Chicago and I feel like filling the house with the homey smell of rising bread and hoppy beer. So, in honor of the remaining days of Oktoberfest; I’ve made a quick batch of soft, warm pretzels.
Try the recipe below, it is very easy. If your goal is to use the pretzels as sandwich fodder, make a few as rolls rather than the traditional twisted shape. The uniqueness of this dough is found in the cooking and glazing; your shapes can be anything you like. Fair warning though; this is a very simple version of a pretzel. No lye baths or other nefarious techniques required to make a “traditional” twist.
Have fun with these by adding other sprinkles on the top before baking in addition to the salt. I like playing with pumpkin seeds, cracked black pepper, black mustard seeds, smoked salt, anything really. And then comes the sandwich; filled with meats and cheeses, spicy mustard, sharp pickles and toasted in a cast-iron skilled. YUM!
Soft Pretzels
1 1/2 cups warm (110 to 115 degrees F) water
1 tablespoon sugar
2 teaspoons kosher salt
1 package active dry yeast
22 ounces all-purpose flour, approximately 4 1/2 cups
2 ounces unsalted butter, melted
Vegetable oil, for pan
10 cups water
1/2 cup baking soda
1 large egg yolk beaten with 1 tablespoon water
Pretzel salt
Directions
Combine the water, sugar and kosher salt in the bowl of a stand mixer and sprinkle the yeast on top. Allow to sit for 5 minutes or until the mixture begins to foam. Add the flour and butter and, using the dough hook attachment, mix on low speed until well combined. Change to medium speed and knead until the dough is smooth and pulls away from the side of the bowl, approximately 4 to 5 minutes. Remove the dough from the bowl, clean the bowl and then oil it well with vegetable oil. Return the dough to the bowl, cover with plastic wrap and sit in a warm place for approximately 50 to 55 minutes or until the dough has doubled in size.
Preheat the oven to 450 degrees F. Line 2 half-sheet pans with parchment paper and lightly brush with the vegetable oil. Set aside.
Bring the 10 cups of water and the baking soda to a rolling boil in an 8-quart saucepan or roasting pan.
In the meantime, turn the dough out onto a slightly oiled work surface and divide into 8 equal pieces.(or desired size) Roll out each piece of dough into a 24-inch rope. Make a U-shape with the rope, holding the ends of the rope, cross them over each other and press onto the bottom of the U in order to form the shape of a pretzel. (or desired shape.) Place onto the parchment-lined half sheet pan.
Place the pretzels into the boiling water, 1 by 1, for 30 seconds. Remove them from the water using a large flat spatula. Return to the half sheet pan, brush the top of each pretzel with the beaten egg yolk and water mixture and sprinkle with the pretzel salt. Bake until dark golden brown in color, approximately 12 to 14 minutes. Transfer to a cooling rack for at least 5 minutes before serving.
Chef Timothy Au
It was a 17 course Chinese meal that sparked a life-long passion for food, according to Chef Timothy Au. Chef Tim was just 11 years old at the time, but seeing the incredible variety of foods, textures and colors laid out on the table, stirred his curiosity. “In cooking, you get to play with the two things you are always told not to: food and fire. What more could a kid ask for?”
Other than the food, is there anything that inspires your work life?
Whether it is the first four years of studying French cuisine, my Chinese background or studying under world-renowned chef, Sanford D’Amato. I am always pulling from my experiences; and it shows in the food we prepare at Cafe 949.
Are there any special events that you especially enjoy participating in?
I always like to be involved with Celebrate the Craft in San Diego. It’s a celebration of local farmers who farm in a natural, sustainable way, and the chefs who cook with their food.
I have also been a member of “Slow Food” since 2000.
Is there anything about Cafe 949 that you consider to be unique to LifeWorks Restaurant Group?
“I love to make my own vinegar and salts. Everything we do at Cafe 949 comes out of love.”
Read on for Recipes from Chef Tim
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Go into any major supermarket and your choices of apples are limited to five or six — varieties. They are most likely bright red, green or golden color. The names are familiar: McIntosh, Golden Delicious, Granny Smith, Red Delicious. Uniform in shape and color, they can be – unfortunately – also uniform in taste.
That is not the way apples used to be.
A hundred years ago there was a cornucopia of apple varieties; in the U.S. alone there were 7,000 types of apples with names largely unknown to the average consumer today: Lamb Abbey Pearmain, Paula Red, Sheep’s Nose.
Heirloom Apples: A Rainbow of Colors and Tastes – Not only were these apples red, green and yellow, but they ripened to a wide range of earth tones — orange, brown, even dark purple. Flavors ranged from barely edible (for making cider) to sweetness reminiscent of a banana or guava.
Some varieties exist today only as photographs in old horticultural books. But thanks to heirloom apple orchards cropping up across the country, some heirloom varieties are making a comeback.
Here’s just a few heirloom apples that you may want to try:
Roxbury Russett - This is the oldest American apple variety, dating back to 1635. Has a nectar-like flavor similar to guava.
Baldwin - A handsome, deep red apple originally from Massachusetts in the early 1700s. It is a hard apple, sometimes referred to as the “woodpecker.”
Ananas Reinette – From the French meaning “royal pineapple.” This is a small, yellow-skinned apple that was grown in France in the 1500s. It has a zesty pineapple-citrus flavor and flesh that has a fine grain texture.
Winesap - A deep reddish purple apple with a juicy, yet firm, yellow flesh and a tart, wine-like flavor. The Winesap apple is a good eating apple or served in salads, but does not make a good apple for baking.
Black Oxford – A beautiful winter storage apple from the 1850s with a high, sweet/complex flavor. It keeps until late winter, sometimes early spring. Makes great pies, cider, and is very good for eating but it is better after a month or two of cold storage than fresh.
Sheep’s Nose (also know as Black Gilliflower) – A New England variety from the early 1800s. Gilliflower refers to a cinnamon flavor and black refers to the color the skin sometimes gets as it ripens. It is also known as “sheep’s nose” because of its unusual shape which tapers towards the base.
Esopus Spitzenburg – From the early 1700s, this apple has the reputation as the apple that Thomas Jefferson considered a favorite. It is a large apple, oblong in shape, smooth skinned and colored a lively brilliant red approaching scarlet. It is covered with small yellow specks.
Lady (or Roman) Apple – This is the oldest apple still being grown today from the Roman Empire. Because it was a small and flavorful apple it was popular during the Renaissance when ladies would keep one tucked away in their bosom and demurely taken out to freshen their breath.
Rhode Island Greening – Pies made with this apple have won awards all over the world. Legend has it that this variety came from the tree of knowledge in the Garden of Eden.