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Jan 27

SUPER BOWL SUNDAY 2015

I’m interrupting my discussion of menu planning to talk about the Super Bowl, as I have each year.(Feb.9,2012, Jan.31, 2013, Feb.2, 2014—all posts full of recipes. Check the archives by selecting the month in the box on each page) It’s been kind of fun over the years watching this day grow into an annually celebrated event, even evolving its own food traditions. Of course, from the beginning, anything served had to be casual, easily eaten, and sports spectator friendly. As time passed and the game became more of a social occasion covering several hours with elaborate half-time shows, the menu became more extensive.

However, some things did stay the same. The food still had to be casual, easily consumed and sustainable at room temperature but now the preference was for full flavor as well. Although the games have involved teams from all over the U.S. the “eats” have seem to favor the South West. I think it’s because that cuisine, generally, fits the requirements, not only with its dishes but also because barbeque plays a large part in preparing them. Barbequing doesn’t separate the host from the party.

It’s the spirit of tail-gating indoors, but the presence of upholstery and carpets does create a couple of new problems, namely spilling and stains. Overly greasy finger foods and runny casseroles can leave permanent memories. Not that people are more carless on this day, but they are distracted. For this reason, I’ve stuck to roasts, rolls and drier sides, as you will see if you look at menus from the past, but this year I’m going to try something different. Meat prices are way up, my guests are a smaller group of friends who enjoy my experiments and give honest opinions, so I’m going to focus on a casserole, skipping the roast and sides, possibly even the bread, in an attempt to see if I can cut down on money and work. Hopefully, I can find choices which will still keep the spirit intact but the spill factor down. For this reason, I’m ignoring slow-cooker recipes. They’re far too fluid. Honoring tradition, I’ll keep the wings, and a salad to maintain the balance.

I realize that casseroles usually call for ground meat and that ground meat prices are now up there with roasts, but for those concerned, I have a solution. Butcher ground is best for burgers and meat loaves, but the less expensive, commercial, packaged ground can be used for browning to make casseroles and sauces. I have also discovered, in recipes that call for beef, that substituting sausage, turkey sausage and even ground turkey for all or part of the beef works well and has less fat content at quite a saving.

Another contender for this party table is quiche. This ‘70s food icon is enjoying a comeback. It got a reputation as a feminine choice, but was popular with both sexes. In fact there was an East Coast restaurant, famous for its Sunday Brunches which featured quiches especially the seafood ones. Easy to prepare, offering great variety they’re excellent for this type of occasion.

Below are some recipes to consider for the main dish. They’re straightforward and basic, and lend themselves to adding your own individual touches to the recipes. Only the first should be served warm the others are fine at room temperature.

Glamorous Ham Casserole Serves 4 well

This is a long, long time family favorite, because in one form it makes a party dish of leftover ham, but can also be a quick way to make a week day seem special. Smoked turkey may be substituted for the ham.

2 cups cooked rice – suggest packaged pre-cooked product, Uncle Ben’s or Zataran’s

2 cups cooked ham in ½ inch dice. About ¾ lb. 3 thick slices from the Deli work fine.\

2 eggs beaten

2 plum or small tomatoes in large dice

1/3 cup green bell pepper diced

¼ cup diced onion

1 ½ tsp. Dijon or spicy brown mustard

1 ½ tsp. Worcestershire sauce

½ cup cream sherry

½ cup light cream

½ cup bread crumbs

2 Tbs. melted butter

Paprika and parsley to garnish

The pre-cooked rice packets only take a couple of minutes in the microwave-if you are using leftover rice, or making your own, do not use the minute type.

Combine all ingredients, except last three, in a lightly greased 2 qt. casserole. Stir to mix well. Combine butter and bread crumbs, sprinkle over top. Decorate with parsley and paprika. Bake 350 degrees for 45 min or until nicely browned and bubbly.

Hamburger Onion Tart Serves 4-6

Frozen unbaked bread, rolls or pizza crust can be substituted for the home-made dough.

DOUGH:

½ oz. dry yeast

2 cups flour

2 eggs

¼ cup milk

¼ cup lukewarm water

2 Tbs. olive oil

FILLING:

1lb. hamburger

8 medium onions in ¼ “slices

8 anchovies in quarters

1Tbs.oil

1 cup diced tomatoes—if canned, drained

2.25 oz. can sliced black olives

Dissolve the yeast in the water. Place the flour in a bowl, and break the eggs into it. Add the milk and oil and stir to partially mix, then add yeast mix. Stir and kneed into smooth dough. Allow to rise for 30 min.

Roll out dough to line a large pie plate-@ 10” x2”- leaving sufficient border around the edge. Brush bottom with remaining oil.

Place 1Tbs.oil in a skillet over medium heat. Partially brown the meat, add the onions and stir until soft and glazed and meat is brown. Remove from heat and cool. Stir in the anchovies, tomatoes and 2/3rds of the olives. Add any spices or herbs you may want. Fill the crust with the mixture and decorate the top with the remaining olives. Bake at 350 deg. for 35 min. or until crust edges are brown. Allow to cool and serve cut in wedges.

NOTE: This may be too fluid for your purpose. To firm it stir in 2 medium or on large egg before pouring the filling into the crust.

Meat Pudding: Serves 4

1lb.hamburger
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3 eggs separated

4 strips bacon cut in ¼” slices and partially cooked

¼ cup milk

1 cup fresh bread crumbs

½ tsp. lemon zest

1 Tbs. brandy

1Tbs. chopped parsley

2 Tbs. butter softened

½ tsp. pepper

Beat the egg whites until stiff. Combine the meat and egg yolks in a bowl. Add all the other ingredients but the butter and mix well. Fold in the whites. Coat the inside of a ring mold generously with the butter and gently spoon in the meat mixture. Do not pack tightly. Put the mold in a pan with enough water to come halfway up its sides. Bake in a preheated 350deg.oven for 50 min. or until firm. This is excellent with raw mushrooms and/or horseradish sauce, made by mixing jarred horseradish with yogurt or sour cream to taste.

Pie with a Meat Crust:

Serves 4

1lb.hamburger

½ lb. ground pork or turkey+ 1tsp.butter

1 cup whole wheat flakes- crushed from cereal or boxed

2 eggs very well beaten

6 oz. condensed milk

1 Tbs. chopped onion

1/2tsp. minced garlic

¼ tsp. ground nutmeg

Salt and pepper

1 tsp. sugar

Combine the meats. Add the flakes, milk and eggs alternately, stirring to mix well. Add the rest of the ingredients and incorporate. Press the mixture into a regular, greased, pie tin. Fill as desired and bake at 350 uncovered for 1 hr.

FILLINGS:

15oz. can of niblets corn drained+ 2 sliced jarred roasted red peppers+ 8oz. tomato sauce

1 cup fresh sliced mushrooms+ 1 can cream of mushroom soup + 1 beaten egg

Substitute 2 cups cooked brown rice for the mushrooms in above suggestion

2 cups cooked spaghetti with sauce, or equal amount of other sauced pasta + 1 beaten egg +cheese

Use equal amounts of regular pizza toppings or other ideas you have. For more fluidity omit the egg.

Garnish as pleased

 

Classic Quiche Lorraine: Serves 6

1 Unbaked deep dish pie shell rolled and fitted into baking container

6 thick slices of bacon

8 oz. gated or thin sliced Swiss, Muenster or Monterey Jack cheese

1 bunch green onions or scallions- sliced

3 eggs

1 ½ cups half and half

½ tsp. salt

Pinch of nutmeg

Pepper

Weight and partially bake pie shell according to directions. Cut bacon in ½”ieces and brown in a skillet. Drain bacon on paper towels and scatter over crust. Sprinkle cheese over bacon. Cook onions in 1 Tbs. bacon fat until soft –about 2 min. Transfer to a bowl with the rest of the ingredients and whisk to blend well. Pour over the bacon and cheese. Sprinkle top with pepper to taste. Bake in a preheated 375 deg. oven for about 40 min. until top is puffed. Cover edges if they brown too fast. Should be served warm or just room temperature, but not allowed to stand and crust to become soggy. Can be made ahead and refrigerated with ingredients in bowl and those in crust kept separate and covered.

 

Put out plenty of napkins, relax, enjoy the game and have fun! Next week we look at organics

Jan 22

MENU PLANNING II

Last week we talked about the convenience and savings of time and money that planning and shopping for meals just once weekly offers. I pointed out that a good way to start forming the habit of planning a series of meals was to focus on a roast. My apologies, I forgot to add that instead of cooking the whole roast at once and depending on left-over meat, it can be sliced or divided into lobes, depending on its cut, and prepared separately. To see this illustrated, please check my April 11, 2014 posting where I describe using one pork roast 5 ways

However, there are those who want more variety in their menus. My menu-cookbook, Dinners With Joy contains twelve weeks of dinners. Using only this book, one could prepare a year’s meals, providing lots of variety, yet duplicating each only 4 times. You can work out a similar system for your family, or you can draw-up menus weekly or monthly according to your pleasure and/or the seasons. All you need to do is follow a few simple guidelines.

The first step is to recognize that organization is the key. Your supplies, schedule, recipes and thoughts all must be orderly or you won’t be able to create a working menu plan, much less a functional shopping list. Furthermore, you need to familiarize yourself with seasonal products and market prices in general, so you can recognize the true values quoted in the flyers. Only some of the items listed each week are actually on sale and it helps to be able to spot them.

This leads to satisfying the second requirement of good menu planning, balancing economically. If you normally include one meal in the week that is perhaps more special, or possibly have an event, it’s wise to include one that’s simpler and less costly to balance it out. This can be a welcome change however, rather than a handicap, because meals focus on the protein, and the less expensive proteins, ground meat, sausage, beans, eggs are associated with casual, fun meals which families love. You could even serve breakfast for dinner!

The third menu planning requirement is variety. When devising a meal it’s important to consider several aspects. Flavor is important. Overcooking dulls it, so plan foods that will be finished at the same time or can be quickly reheated to keep the flavors fresh. The items on a plate should have compatible tastes and complement each other. Too many bland flavors is as boring as too many prominent ones are confusing and too many of one category, such as acidic items, are not only unappetizing but can be difficult to digest.

Color is also important. Presentation plays a large role in the way a meal is received and color is the basis of the overall appearance of the plate. Garnishing and proper arrangement of items helps, but the initial impact comes from the color of the foods. Again they should contrast and complement each other but none should stand out like a like a sore thumb.

Variety is also a key player in choosing the dishes for the week’s menu. Three dreaded words are: “Not THAT again!” Keeping a favorite cook book, or even a list of useful recipes close while menu planning can be helpful. Frequent duplication leads to boredom and general disinterest in your culinary efforts.

Not only do the people who are being served, including you, find repetition of the same foods boring, so does your body. It needs a variety of nourishing foods to perform properly and incorporating different ones into your weekly diet is necessary to a healthy diet. Staying seasonal is a good way to do this. Don’t neglect seafood, green vegetables or forget to limit high starch items and/or substitute them for high carb, high fiber vegetables on a regular basis. Maintain a balance of protein, carbohydrate and fiber in each meal. If you need to, read up on carbs. Most foods contain them, it’s the type and combination with fiber content that counts. My book How to Understand Carbohydrates is a quick Cliff Note.

In planning to cook healthy menu, it’s also wise to have an understanding of the fats to use and to avoid. Saturated fats are the contested ones and are of vegetable and animal origin. They’re easy to recognize because they congeal when chilled and remain solid at room temperature. Nut and seed oils are considered the healthiest, with the exception of palm and coconut.

It seems a lot to remember, but it soon becomes second nature. In the beginning, starting a file of well-received, easy recipes may help and saving a copy of each menu for a couple of weeks will avoid repetition. Awareness of allergies is a given for the one providing food for a family, but likes and dislikes are harder to keep track of, especially in a large family and can depend on ages. Personal chefs give new clients an intense food questionnaire. It’s several pages and lists any number of different groups as well as foods in each. I’ve condensed and generalized it for you to print out below. You can fill it out by name of family member, or for the group as a whole. It’s a wonderful reference as you make up the menus, and a big help should someone else be preparing meals, or to send along should a child go to camp or on a visit.

Last week, I included a week’s menu and shopping list from my cookbook to give an example of how the planning-shopping process works. To further illustrate, I’m including another menu and its list today. It would be helpful to study both sets, last week and this, but even one will give you an overview of how the two interact. The important point here is to list every ingredient and check each in specific quantity, rather than assume something is there and find it isn’t later.

 

See you next week—–

 

FOOD QUESTIONNAIRE

MEATS –Specific type, cut & cooking method (barbeque, stew etc.)

Likes                                                                                    Dislikes

 

 

 

POULTRY—Species, cuts & cooking methods

Likes                                                                                     Dislikes

 

 

 

SEAFOOD

Likes                                                                                    Dislikes

 

 

 

SALADS—Includes fresh, rice, pasta, fruit, Jello etc. & as main dish

Likes                                                                                     Dislikes

 

 

 

SALAD DRESSINGS

Likes                                                                                      Dislikes

 

 

SOUPS—Clear, creamed, chunky, hot & cold

Likes                                                                                     Dislikes

 

 

VEGETABLES—Includes Beans, and all colors, red, white, green, yellow &orange

Likes                                                                                     Dislikes

 

 

 

GRAINS &PASTA—Includes couscous, quinoa, rice, corn, granola etc.

Likes                                                                                    Dislikes

 

 

BREADS- Includes pancakes, waffles, tortillas etc.

Likes                                                                                     Dislikes

 

 

SEASONINGS

Likes                                                                                    Dislikes

 

 

DAIRY—Milk products and eggs

Likes                                                                                       Dislikes

 

 

FATS/OILS—Include baking shortening

Likes                                                                                       Dislikes

 

 

SNACKS & PREPACKAGED PRODUCTS—Includes frozen & canned foods

Likes                                                                                        Dislikes

 

 

CUISINES—Includes spicy or highly seasoned dishes

Likes                                                                                       Dislikes

 

 

ALLERGIES

 

 

SPECIAL COMMENTS

 

____________________________________________________________

A Weeks Menu

Mustard Chicken

Cauliflower au Gratin

Italian Green Beans

 

Pork Madrilène

Baked Sweet Potatoes

Sugar Snap Peas

 

Grilled Steak with Skewered Vegetables

Caesar Salad

 

Broiled Scallops

Broccoli Crowns Ranch

Tomatoes Basil

 

Ham with Asparagus

Chicken Flavored Rice

Pickled Tiny Whole Beets

 

Stuffed Zucchini

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Green Salad

Artisan Bread

 

Salad Nicoise

Special Dressing

Warm Rolls

Key Lime Pie

SHOPPING LIST

 An “x” marks the items now in the house           

 

PANTRY CHECK

Dijon or Spicy Brown mustard- x

Garlic powder -x

Mustard powder

Envelopes of chicken bouillon granules – x

Salt & pepper – x

Dried parsley – x

Dried oregano – x

Dried basil – x

Dried tarragon – x

Grated Parmesan

Paprika – x

Lemon pepper – x

Kosher salt – x

Black peppercorns

Oil – cooking and olive – x

Butter – x

Flour – x

Cornstarch – x

Salt & pepper – x

Sugar – x

White vinegar – x

Red wine vinegar – x

White wine – x

Madera

Bread Crumbs or Panko – optional – x

(4) 6 inch bamboo skewers

 

MARKET

MEAT

4 chicken quarters-breast or thigh

(8) ½ inch slices of pork loin or center chops

1 lbs. ground Beef

1 ½ pts. or 1 ½ lbs. SEA Scallops = 20 to 24

2 lbs. beef for grilling ½ to ¾ inch thick – see Charts

8 slices Cooked Ham at least 1/8th inch thick – from Deli

 

PRODUCE

2 large all purpose potatoes – x

2 large onions – x

2 medium zucchini AND 4 large zucchini

2 medium yellow squash

8 cherry tomatoes

1 green bell pepper

2 lemons

24 asparagus spears fresh OR frozen

1 Head BOSTON lettuce see Recipe # 7

¾ lb. red skin or new potatoes

¾ lb. whole green beans

1 large Bermuda or red onion

3 or 4 large tomatoes – depends on size = x

1 small shallot   – an onion will do – x

Key Limes-at least 15 – or @ 6 regular ones

 

DAIRY

1 qt. milk

8 oz. shredded Sharp cheese

¼ cup light cream – optional – x

1 cup grated Parmesan-at least see recipes # 1& # 6

4 eggs – x

8oz sour cream

(1) can Whipped Cream

 

GROCERY

(1) 10 oz. can Madrilène

(3) 8 oz. cans tomato sauce

(2) 7 oz. cans White Albacore Tuna in water

(1) 2oz can anchovy fillets – x

(1) 5oz can colossal pitted ripe olives

1 envelope Unflavored Knox Gelatin – check pantry – x

1 can Sweetened Condensed Milk – x

(1) 9 inch Unbaked Pie Shell purchased or home made – x

 

SIDES

1 head cauliflower

Grated Parmesan – check pantry

4 sweet potatoes or 1 box frozen Candied Sweet Potatoes

(2) 15 oz. cans Tiny Whole Potatoes – x

Ground Cinnamon – see your Pantry – x

(2) 15 oz. cans Tiny While Beets

Cider Vinegar – See your Pantry – x

1 box frozen Italian green beans

½ lb. thin Linguini – see recipe # 6

1 lb. green leaf lettuce

1 box sweet pea pods

1 small red onion

1 lb. Romaine lettuce

1 Loaf Crusty Bread

2 broccoli crowns – x

Crescent or other Dinner Rolls – x

2 large tomatoes – x

1 box chicken flavored Rice Mix or See Recipe # 5

Caesar and Honey or Ranch Dressing – x

Jan 15

MENU PLANNING 101

As usual in the beginning of January, T.V. shows are filled with advice on making life easier in the New Year. Pre-planning meals has been on most of the tip lists recently. For those in the food service industry, this practice is a given, but for others, including several of the talk show hosts, it seems to be a huge task. I don’t think it would have seemed so difficult 100 years ago, but our convenience-filled, high-tech world allows us to plan our lives day to day.

Actually, drawing-up menus for a week, shopping for the food in one trip and even doing some prepping are all time, stress, labor and, usually, money saving practices. True, it does involve setting aside an hour or so to set the menus and compile the shopping list initially, but the actual shopping time is often less when adding the several “quick” stops for items to the one or two weekly trips to the market that a spontaneous life style often requires. It takes 3 weeks to form a habit say the experts, and once this routine becomes habit, it will take less and less time.

The first step in menu planning is the same as in my Diet for the Food Dollar plan. Check your supplies, pantry, cupboards, fridge and freezer included. Identify any surplus items and make a note to use them before they expire. This can provide a starting point. Another good way to start this routine is to begin with a roast. “One Roast Five Ways” was a popular subject last spring. In fact I did two posts on it, (April 9 & 11, 2014) one chicken and the other on pork, with recipes, that are available in this blog’s archives. It’s much easier to begin with one or two focal points than to plan a series of completely separate meals.

The second step is to schedule time to work on the menus and compile the shopping list each week, preferably at home where you can check your pantry as you go. Family may interrupt at first, but they soon will form a habit too-that of leaving you alone. However, do keep them involved by sharing your general outline with them and asking for any requests, especially for leftovers. You’ll find your efforts are better received.

Next study the supermarket flyers for the week. This part becomes very personal because it depends not only on any surplus items you want to use, but on your preferences, perhaps dietary restrictions, cooking skills, budget and number of people you are serving. Remember, sides are versatile and chosen to compliment the cornerstone of the meal, the protein, be it meat, poultry, seafood or a vegetarian option. Concentrate on the market which is featuring the protein that best fits your requirements for that week and you are most comfortable in preparing.

Also consider your and your family’s schedules for the week. Is there a night you’ll be out, one that requires a quick meal or perhaps one that will be served at different times? The season is a factor too. Soups can be chilled, but salads aren’t suited to a snowy evening. Check your recipe files or look up some new ones bearing in mind your skill level, and how many items need be added to the list to prepare them. Here cost can be a factor as well.

One roast five ways is all well and good, but variety is important too, to maintain interest and health. The body needs different nutrients. Of course, the size of a roast determines how many

dinners it provides, but stagger those of the same protein at least a day apart. If any of the planned meals remain to be cooked, figure them into the next week’s menu and make that job easier. Fill in the alternate days with another protein or take out if it fits your style. I usually have ground meat, frozen in potion sizes, chicken parts, chops or even leftovers from a former roast in the freezer to fill in some blanks. Scan the flyers for options to serve. If you’ve been meat heavy lately, think fish. If your meals have been more “standard”, think fun foods like sausage and hot dogs.

 

Get out your recipe files and decide which ones will work for you this week. If you need help, consult a book or surf the web, but pick dishes that you know you can cook and that won’t send you into register shock by calling for ingredients you probably wouldn’t use soon again. If there is a main dinner for the week, or an occasion, you can experiment a bit, but remember you’ll probably be making most of these meals at the end of a long day when you’re tired and don’t fancy standing over a stove. Keep it simple, flavorful and welcome to your family.

 

Once you have a firm outline of the week’s menu, begin to fill in the sides. I do this by on a writing it all out on a chalk board. Keep in mind your pantry contents to avoid duplications or over buying, and study the flyers again. Note portion sizes, and, if an item will leave an excess, work it into another meal that week. Don’t just think a product sounds good and cook it without planning for anticipated leftovers, or that you’re saving by buying the large size package of an ingredient needed in a recipe. Unused leftovers are a waste both of resources and money.

 

Now is the time to compile the shopping list. First, jot down all the ingredients of each dinner, day by day including sides. It’s a good idea to have the written recipes you plan to use handy, including any for side dishes, so you don’t overlook any ingredients. I find separating my list into categories works best for me.

 

I start with “Pantry” and write all the spices, herbs, condiments including tomato paste, flavorings, flour, sugars etc. that I’ll need for the week. I then check my supplies and quantities and cross off any that I don’t need to replace. I do the same with the “Dairy” section for butter, milk, creams, eggs, bacon, cheeses etc. and the “Produce” one for lettuce, onions, celery, tomatoes etc. I label any products I need for the entrees like mushrooms or diced tomatoes, as “Groceries”. “Sides” contains just the items for those dishes and of course “Meat” writes itself. Be sure to include the necessary quantities for each ingredient.

 

By the time I’m finished, I have a precise master list of everything I’ll need for dinners for a week. I never even think about starting cooking and finding that I’ve forgotten to buy something, nor do I dread the question “What’s for dinner?” at any time of the day. I’ve got it covered. I have the whole week covered. As I said earlier, the more familiar you are with this routine, the easier and quicker it becomes and in a few weeks it’s second nature. The frequency of the pantry checks help too, because you now have a running inventory of your supplies. Trust me, the stress level is down.

 

In my menu-cookbook, Dinners With Joy, I provide 12 weeks of meals and shopping lists. I’m including a week and its list to better illustrate this process. In the book, each week also has a dessert and cooking tips, and a section with complete buying information, but I’m keeping this simple.

 

Of course, anchoring the weekly menu with a roast and its leftovers will shorten the items in the Meat column on your shopping list but the remainder of the categories shouldn’t decrease much in amount of content according to the different recipes you chose. If you prefer not to make a roast and use the leftovers, then this is a typical menu you might draw up. I picked it because it illustrates the use of a dish twice in one week in different presentations—in this case the Ratatouille. The beauty of these menus is that they don’t have to be served in any particular sequence. As long as all the ingredients are on hand you can cook the meals as suits you day by day. The menus in the book include weekly desserts. This one lists meringues, and the ingredients are in the shopping list, but they are so few for this dish they really don’t have an impact when you study how the meals translate to the list.

 

As for the list itself, since I can’t scratch out items on the computer, I’ve put an “x” by the ones I might have on hand for the week’s needs and made notations of the added amounts required for those I have in part. I’m ready to go shopping, secure in the knowledge that I will have everything on hand and not have to think about food markets for a week. Of course, there will be household products, or ingredients for other meals that must be bought, but using the same process they can be added to this list, thus reducing trips to the market to one per week and eliminating all those pesky quick, often costly stops to get an overlooked item.

 

 

MONTH 2

 

WEEK 3

 

Stuffed Chicken Quarters

Artichoke Medley

Rosemary roasted potatoes

 

Glazed Pork Chops

3 Beans and Rice

Salad

 

Italian Roast Beef

Ratatouille

Ravioli

 

Broiled Trout

Italian Green Beans

Buttery Stuffed Tomatoes

 

Ham Lasagna

Salad

 

Beef Stir Fry

Fluffy Rice

 

Ratatouille Casserole

Orzo

Salad – Artisan Bread

 

Meringues

 

 

 

SHOPPING LISTS

MONTH 02 / WEEK 03

 

PANTRY CHECK

Garlic, bottled, fresh and powdered – x

Pepper, whole and fine grind – x

Salt – x

Red pepper- x

Cooking and salad oils – x

Sugar – x

White wine

Flour – x

Butter

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Teriyaki Sauce – x

Bay leaves

Dried parsley

Paprika – x

Powdered ginger

Beef and chicken envelopes bouillon granules

Cider vinegar

MARKET

 

                                                             MEAT

4 chicken breast quarters with wings

8 thin pieces of pork loin or chops.

3 lbs. Eye or Top Round Beef Roast

4 whole fresh water Trout each

¾ lb. cooked ham finely chopped

(1) 1lb package of hot dogs – your choice

 

PRODUCE

Fresh garlic – x

1 large eggplant

5 green bell peppers

1 red bell pepper

3 large and 2 small onions – check your pantry (1 large)

2 lemons

12 baby carrots

1 broccoli crown – x

2 ribs celery – check your pantry – x

4oz sliced fresh mushrooms

1 cup pea pods or snow peas

 

DAIRY

8 oz. cream cheese – x

8 oz. sour cream

1 qt. milk – x

8 oz. Mozzarella cheese

8 oz. Cheddar or Sharp cheese grated

8 oz. creamed Cottage Cheese

4 oz. grated Parmesan – check pantry – x

2 eggs – check pantry – x

GROCERIES

 

¼ cup slivered almonds – check pantry – x

1 small jar apricot jam – x

(1) 26 oz. can whole plum tomatoes – x

Bay leaves-check pantry

Cajun Spice Rub – Hot – x

(1) 10oz box frozen chopped spinach

9 Lasagna noodles – check Pantry – x

4 servings Precooked long Grain Rice

1 box Orzo pasta – check pantry – x

(2) 4 oz. cans mushroom stems & pieces or (1) 8oz can- see sides – x

4 servings Cheese Ravioli

Teriyaki Marinade OR Oyster Sauce – x

1 bottle flavoring extract – your Choice

Waxed paper – x

1 small can sliced water chestnuts – x

8 oz. pineapple juice

SIDES

1 can or box frozen artichoke hearts

(1) 14 0z can black eyed peas – x

2 jarred roasted red peppers – check pantry (1 jar)

1 box Red Beans and Rice Mix – x

1 cup fresh or frozen cut green beans – x

10 – 12 Fingerling potatoes

Dried thyme – check pantry – x

2 lbs. greens for Salad

Dried rosemary – check pantry – x

16 cherry tomatoes

Bread crumbs – check pantry -x

1 Loaf Artisan Bread

1lb fresh or frozen green beans OR 1lb fresh asparagus – x

Salad Dressing of choice

Jan 8

FOOD COST FORCAST FOR 2015 PLUS EASY COPING TIPS

During my review of the archived blog posts recently, I found this article, and realized that with very few changes it’s as fitting this January as it was when I wrote it in 2012. So I’m including parts of it in quotes with updated comments in italics.

“I don’t know about you, but no matter how much I buy into the holiday spirit of greeting a fresh new year, on January 2nd my mood is always more Monday morning reality check on the work week, than Friday afternoon anticipation of the weekend. This year I felt justified because January 2nd WAS a Monday.” Well this year it WAS a Friday and it still felt like Monday.

Humor aside, the U.S. Department of Agriculture’s Economic Research Department reports that

although prices rose substantially in 2012 and 2013, the overall average for 2014 was only 3.4%. They admit that because the price of sugars fell slightly, averaging masks the fact that poultry, dairy, seafood and produce did rise more than expected. However, please remember that sugar prices climbed dramatically in the preceding two years. Beef was in the mix going up 3.4%, but I calculate more. My 2013 prediction was for the price of steak to be at $8.99 by now and it is. Pork prices, due to a hog virus, rose almost 7% by December and are expected to go up another 2% in 2015. The other prices are expected to stay on a stable course for the coming year rising about 3.2%, barring extreme weather events.

“I agree with many people in my industry that those figures are low, but one thing is certain, food prices will rise as much, or more, than last year.” According to my food costs, the figure is nearer to 5% overall. Even using the lower numbers to compote- 3.4% -4%- the total price increase is 17% to 20% over a five year period. That type of figure can have a noticeable financial impact.

Rather than a gradual increase, the pattern has been for prices to hike at intervals, usually following holiday sales, when they should have returned to what was normal, and my supermarket fliers for the first week of the year tell me that hasn’t changed. Even expecting the increases, I gasped, especially at the produce costs. What interests me is that in this, and other departments, especially meat, prices on items that were considered weekday fare have taken the steepest rise, while those on “gourmet” items have been more stable. For example, while prices on imported cheeses haven’t risen much, two years ago sales on cream cheese were 8oz. at 10/$10.00 and the same was the sale price for 16oz. bags of frozen vegetables. Now the cheese is 2/$3.00 and the vegetables are “Steamables” 8-10oz. at 4/$5.00. This week, my flyers show hot dogs are $2.00 per package of 8, and ground turkey hovers around $2.75 per pound, yet the different sized packages of smoked salmon are about the same as last year. The question is: ”How to cope?”

“The first answer is to keep your eye on the ball. Note the cost of your regular purchases and, generally, of products you plan to buy in the next few months, perhaps for occasions. Check some similar brands or products as well, not only for comparison in the future, but also as alternatives should your first choice become a budget buster. For example, iceberg lettuce was always my work horse, for sandwiches, lining plates, regular salads, costing a dollar or less, until about two years ago, when it became a diva. Now, it’s never under $1.25 and as high as $1.99! Romaine, once more expensive, has remained about the same and is now the more economical choice. So be open to change. “ Don’t be afraid to try alternatives. I recently served slivered kale in vinaigrette as a successful salad. The tougher greens, like collard and turnip. slightly wilted, in a nice dressing make good sides and salads. Spinach, heated in a bit of oil and chopped garlic is a classic.
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“The second answer is to study the fliers in advance. A few weeks ago I saw a brand I like on a 10/10 sale, not unusual, but another flier had it listed 4/5, which was higher than the usual price. The following week the price had risen to 4/5 in every store. Fortunately, I caught on and bought a few boxes on the sale. It pays to stay alert.” Don’t overbuy! Get only what you can use in 4-6 weeks or know you’ll need for a special occasion. Chances are there will be one more sale before the price goes up permanently but be aware that those will be items nearer expiration date.

“The third answer is: Know when to quit. I like an ice cream flavor made by one major brand. In July it was $3.00 per ½ gal. or 2/$5.00 on special. Then it went to $3.49 each or 2/$6.00. By November, it was $3.79 per or B.O.G.O. $6.99. Focused on all the holiday goodies, I didn’t check the Ice Cream Section until after Christmas, and had to blink twice–$4.59 a ½ gal. and no 2for sale! Enough! No way am I going to pay nearly $5.00 for ½ gal. of commercial ice cream. I’ll find a new flavor in another brand.” Actually, I gave up ice cream for the rest of the winter. I could buy a box of candy and by pacing myself, make it last longer than the ice cream would. I also began to bake desserts to share. When ice cream prices came down in the spring, I bought it again, but have gone the alternative route each year since.

“The fourth answer is advice I have given repeatedly in this blog and in my menu-cookbook Dinners With Joy “as well as my book How to Control Food Bills. “Get butchers’ diagrams of beef, pork and lamb, showing the different cuts and listing their uses. These offer you economic alternatives as well as advice on prepping and cooking times. A chart of substitute ingredients is also a help. Many regular pantry items can be combined to replace expensive ingredients, different flours, liquors, sauces, for example, in recipes that call for small amounts. This can be a huge money saver.” Both books are available on this web site and the cookbook is sold on Amazon. Keep a watch on your pantry. Don’t clutter it with products you will only use once or twice a year if you can create substitutes or have access to a discount market. Don’t deny the chance to enjoy a favorite recipe or trying a new one, if you can use an alternative cut and achieve the desired taste. I love stroganoff prepared at table using fillet mignon, but I can get a satisfactory fix using left-over roast beef, round slices even minute steaks in the sauce.

“My final bit of advice on coping with the rising food costs is to read my plan for trimming your food expenses outlined in this blog, and implement it.” Even if your budget was adequate in 2014, it will either have to be increased or stretched to fit 2015.My Diet for the Food Dollar Plan as detailed in the book How to Control Food Bills is a good guide. This plan has worked for me professionally and personally, as well as for others who’ve followed it, for ten years. I’m sure it will work for you.

 

Next I’m going to discuss preplanning as a way of saving both time and expense.

Jan 2

TRY A CLEANSE FOR THE NEW YEAR

January 1st is a bit different from other holidays. It’s observed inter nationally and multi-culturally as marking a New Year. As with other New Year’s observances, it’s welcomed with celebration, but the main celebrating for this holiday is on the night before, which makes it not only a two day holiday but also a two year one. Unlike other major holidays, it’s not centered on family gatherings, but rather on the company of friends, which can change from year to year, and therefore for most of us it “gathers no moss’ in the traditional sense. The day itself is usually spent as one of relaxation. People gear themselves for the coming year and in Northern climates for the brunt of the winter ahead.

Many, including me, use the day to start recovering from a long, food filled holiday season. My neighbor remarked that between the office, clients, friends and family she had eaten so much that she expected bubbles to flow out when she opened her mouth. It’s no wonder the most New Year’s resolutions are to diet! However, before filling your fridge with foods dictated by the latest dieting fad, give a thought to spending a week or so on a cleanse to lose the bloated feeling at least. I don’t mean checking into a spa or investing in a strict OTC program. I’m talking about basing your meals on lean protein, especially fish and foods with high complex carbohydrate value, loaded with fiber. Lucky for us, the best of these foods are winter and root vegetables, carrots, beets, turnips, squash, sweet potatoes, but broccoli, cauliflower, kale, Brussels sprouts, cabbage, green beans and the lettuces are important too, because of their high fiber content.

In my book “How to Understand Carbohydrates” I point out that while protein builds muscle, carbohydrates provide energy and fiber is responsible for keeping the body functioning smoothly. There are two types of carbohydrates; simple and complex. Simple carbs are sugars and are quite direct in their function. They are quickly absorbed into the bloodstream and give us a boost, temporarily, but because they are so rapidly absorbed, the effect doesn’t last long and the excess is banked in the body. Complex carbohydrates are found in potatoes, pasta, rice, bread and in smaller amounts in fruits and vegetables. These are digested into simpler sugars which the body then converts into glucose, our cells’ main source of energy. Glucose is absorbed slowly and it enters the bloodstream at a constant rate to fuel our every action. What the body can’t use at the time, it creates cells to store the excess—you guessed it! FAT CELLS! This is how carbs got the bad rep. If we eat more than we need, our body doesn’t get rid of the surplus, and banks it in new cells we recognize as fat.

The purpose of a cleanse is to focus on eating the high carb, high fiber vegetables, to give us enough energy, satisfy our hunger and still provide the fiber needed to flush out our system—to cleanse it. Starchier carbohydrates such as bread and pasta can‘t do this because they don’t contain enough fiber. In fact, considering the starring roles that they play in various forms in holiday fare, it’s a safe bet that they are partially responsible for the bloated sensation we often experience and are best avoided, instead, serve a second vegetable to fill out a menu.

 

The concept of cleansing isn’t new. Most religions advocate at least one a year, calling them “Fasts”. Several German families I know serve lean pork, boiled in kraut, over plain mashed potatoes on New Year’s. What is new is the attention given to turning the experience into a gourmet adventure though using condiments, herbs, spices, nuts and seeds for taste rather than sauces and rich ingredients such as butter, mayonnaise and gobs of melted cheese. Bon Appetit Magazine’s January issue has an article on a cleanse, as well as a section on eating healthy in 2015, both are excellent sources for learning more about planning a cleanse.

After a few days your body should be clear enough to give you an accurate reading of how much weight you need to lose, if really any and the type of diet that will best serve you. Perhaps, you will have lost some pounds and decide to continue with this plan rather than switch. I have often done this successfully. The important thing is that you will feel better and your body will be ready for whichever step you opt for next.

I’m passing on a few recipes and tips that work for me;

SNACKS:

Kale Chips: Trim the leafy part away from the heavy stems of 1lb. kale and cut cross wise into 2” slices. (Save stems for another use) Wash leaves well and spin dry or spread on towels. Toss in a bowl with 2 tsp. oil (or spray with oil) ¾ tsp. salt, ¼ tsp. cayenne pepper or garlic powder—both optional. Bake on a parchment lined pan in a preheated 325 deg. oven 15min. until crisp but not brown. Serve soon.

Coconut Chips: Many stores carry wedges of coconut meat. Otherwise be sure you know how to extract the meat before starting this recipe. Using a potato peeler, slice strips of meat and place them on parchment paper in a pan. Sprinkle lightly with salt and bake as for kale just until edges turn golden. Cool completely and store air-tight but be careful they’re delicate.

VEGETABLES:

It pays to be sensible in view of the price of produce now. Remember frozen vegetables and fruits have the same nutritional value as fresh an appearance when cooked. Canned sweet potatoes and beets, especially the whole ones, can be prepared in all the ways fresh can. If the   nuts and seeds mentioned in a recipe serve as garnishes used to make the texture of a dish interesting, they may be interchangeable with the varities sold in dollar stores in larger quantity than most other markets.

 

Roasted vegetables are a real favorite. They’re easy to do, taste great and the flavor can be changed with the choice of seasoning or herb used. The cooking time and temperature varies with the choice of vegetable, but the process is the same. Simply toss or spray with a little oil, toss or sprinkle with the seasoning of choice and bake on a foil-covered baking sheet until done. Usually I like to drizzle a bit of Balsamic vinegar over them about half-way through, especially beets and pearl onions.

 

Roasted fruits are another great flavor enhancer. I’ve long loved peaches with poultry, but lately have become addicted to slices of citrus fruits with fish and salads. Like vegetables, the cooking time can vary with the texture of the fruit, but generally they are roasted at 400 deg. for about 15 min. just until their natural sugar begins to carmelize.

 

Cauliflower Confetti: This can be done with frozen as well as fresh. Just be sure the cauliflower is firm enough to chop. If fresh, separate into florets. Blanch briefly until crisp-tender. Pulse to the size of small peas or optionally, rice. Season with lemon pepper or bouillon granules and set aside. Use as you would for rice, pasta or mashed potatoes, as a bedding or a side. If needed, reheat in microwave 30 sec. Serves 2-3

 

Spinach Tart: (1) 10oz box, chopped spinach. Drain, put in a greased pie plate or shallow casserole. Mix with 1 raw egg and 1 packet chicken or beef flavored bouillon granules. Top with a sprinkle of nutmeg, and bake along with meat .for 20 min at 350 degrees or microwave for 1 min. Serves 3-4

 

ENTREES:

FUSIAN TILAPIA-Serves 4

4 large Tilapia fillets

3 bunches scallions – also called green onions- trimmed of roots and course green stems

1 Tbs. garlic powder

1 Tbs. powdered ginger

1 Tbs. butter

1 Tbs. oil

2 Tbs. Soy Sauce

2 Tbs. Teriyaki sauce
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¼ cup Cream Sherry

(1) 2lb. 4 oz. can sweet potatoes-or equal amount of squash including pumpkin

Salt and pepper.

Mash the sweet potatoes or squash

Cut white and light green parts of scallions on and angle in 1 ¼ inch pieces. Set aside.

In non-stick pan, melt 1 Tbs. butter and 1 Tbs. oil over medium heat, and gently sauté Tilapia, until it becomes white. You may need to do this in batches. Remove to a plate. Add the garlic and ginger to the pan and stir quickly to avoid clumping. Add the Soy and Teriyaki Sauces, Sherry and scallion pieces. Stir for 30 sec. Reduce the heat to medium low. Return the fish to the pan and simmer until heated through, about 2 min. Apportion the potatoes on the plates, in the center of each. Serve the fish decoratively leaning slightly against the potatoes. Spoon the scallions and sauce over the fish.

 

SPANISH “MACKERAL”- Serves 4

This has become a catch all name for a classic way to prepare fish. Mackerel is excellent, but any firm white fish, preferably one that can be rendered skinless, works as well. Ask your Fish Monger what is fresh. This is my own version, and I use frozen Whiting fillets.(which need to be skinned) or Tilapia.

4 boneless, skinless fillets of a firm white fish @ 1 ½ – 2 lbs. see chart

2 large green bell peppers

2 medium onions

(1) 15 oz. can diced tomatoes

½ tsp. lemon pepper + ¼ tsp.

4 tsp. oil

Paprika

Cayenne pepper – Optional

Cut each fillet in half so the two parts fit together to form a rough square if needed/The fish does not need to be thawed. Cut four pieces of foil by tearing two 10 inch lengths from the roll and cutting them crosswise in half; crimp the edges to form little pans and spray each with oil. Core and seed the peppers, and cut them in 1 inch pieces, assigning half a pepper to each foil pan. Peel and cut the onions in half lengthwise, slice and arrange over the peppers, again ½ onion per portion. Pour 1 tsp. oil and 1/8 tsp. lemon pepper on the vegetables. Spread the ½ cup of diced tomatoes, with juice, equally on each vegetable pile, and top with a sprinkle of Cayenne pepper if desired. Cover the vegetables with the fish. Top each portion with a dash of lemon pepper. Sprinkle Paprika over the tops and bake in a preheated 350 degree oven for 25 min, 35min if unthawed frozen fish was used, or until the fish flakes. Remove carefully from foil to plates, using a spatula to keep the stack of vegetables and fish intact.

*Note: The servings of fish can be cooked in individual, greased ramekins.

** This is good served over spaghetti squash or use cauliflower confetti as bedding or a side.

 

MUSTARD CHICKEN

This an excellent recipe for a busy weekend day because it can be partially cooked in the morning, or even the night before, chilled, and simply placed in the oven to finish. Just keep track of the total cooking time needed and add 10min to the higher temperature and 15 min to the lower. Check the liquid level occasionally to keep it constant. No need to baste. This dish does freeze, and can be cooked frozen, just add 15 min to ½ hr. to the cooking time, depending on the oven temperature, for thawing.

4 chicken quarters, breast with wings or thighs with legs.

4 Tbs. Dijon or Spicy Brown mustard

2 tsp. garlic powder

1 envelope chicken bouillon

2 cups water – estimate

Salt for brining

Rinse and clean chicken well. Place in enough water to cover and add 2 Tbs. salt to make brine and soak for at least 15min. Rinse well. Lift skin from meat with a rounded utensil like a butter knife, and fill each pocket with 1 Tbs. mustard. Place chicken pieces in an ovenproof pan, just large enough to hold them easily, and pour over enough water to fill 1 – 1½ inches in the pan. Sprinkle the envelope of bouillon on the water, and ½ tsp. of garlic powder on each of the pieces. Best baked in a 350 degree oven for 1 hr., but can be done at 375 degrees for 45min. Serve with pan juices on the side. Add water if necessary to maintain water level in pan.

Have a Happy New Year everyone and come back next week. I’m going to tackle my annual discussion on food prices.