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Jan 28

PORK

PORK-A GOOD CHOICE

Pork has traditionally been considered the featured meat of winter because it’s a part of the fall harvest. The mild flavor, which goes so well with fruits and vegetables, plus the fact that it stands up to long cooking, makes it the perfect meat for the stews and roasts that are the basis of the hearty meals we love in cold weather, as well as a foil for pan sauces.

In the 1980s, pork’s ability to combine with other flavors prompted its promotion, as “The other white meat”. At the time, it was targeted as a replacement for veal, which had always been expensive and was becoming considered inhumane. Pork was presented in all the cuts traditional to veal, cutlets, scaloppini, and tenderloins. Concurrently, boneless skinless chicken parts and tenders, as well as turkey tenderloins and breast cutlets were introduced. Of course the extra labor raised their prices and suddenly pork was also in competition as a substitute for poultry.

Today pork is valued for on its own merits, especially in its starring roles in ethnic dishes from many cuisines, and has also become an automatic selection for many classic dishes particularly those using veal chops or scoloppine, since veal has all but disappeared from our markets. Though poultry can often substitute in recipes for these smaller cuts of veal, it can’t handle the larger ones for legs, stuffed loins or crown roasts. They require pork, making it, in those cases, truly “the other white meat”.

As meat prices, especially beef, have steeply risen over the past decades, so has pork’s popularity. It is considered the most reasonably priced meat and is frequently recommended as an acceptable replacement for beef in combined recipes such as stews, casseroles and soups. I’ll be talking about this feature in a few weeks because pork also ‘corns’ well.

Labels can be confusing in buying pork. As with other meats, loins are the choice cuts, but the roasts we normally see are from the front of the animal not the rear. That region is reserved for processing into ham. A ‘Shoulder Roast’ or ‘Boston Butt’ roast is from the shoulder, not the haunch and is a wonderful roast.  Unsmoked meat from the haunch is labeled ‘fresh ham’ not ‘pork’. An exception is the ‘Picnic Ham’ which is a cut just below the shoulder and sold fresh, not smoked. This is tougher, sold whole, bone in and is good for long, slow cooking.

Country Style Ribs are from the bottom of the picnic, from what would be the brisket on beef. Baby Back Ribs are the bones removed when deboning a loin, and the leanest and tenderest of the rib options.  Spare Ribs come from the belly, and the fattiest of the ribs. St Louis Style Ribs are spare ribs with the cartilage removed for even cooking.

Pork Chops, bone in or boneless, are cut from the loin. Other cuts of chops usually have a location in the name.  Round Bone or Shoulder Chops are from the butt and always have the bone in. Sirloin Chops are from the rear section of the loin, meatier but less tender they are excellent braised.

Pork Belly is enjoying rising popularity as a good braising cut. Bacon is simply cured sliced pork belly. Italian Pancetta is bacon rolled and presented cut on a different angle. To learn more about pork and cuts of different mats see my book The Meat Stop.

Although it’s restricted in some diets, pork dishes can be enjoyed by simply substituting poultry.  In my book Dinners With Joy, I include replacement suggestions with every pork recipe, and I’ve done the same here. For the lighter dishes, white meat of chicken, even tenders, will do, but for the recipes which require deeper flavor dark meat is better. By the same token, the heartier dishes are better served by using turkey, again white and dark meat depending on the depth of flavor needed. Turkey tenderloins are logical replacements for pork ones. There’s turkey bacon and turkey ham to stand in for the real things. Turkey ham can even be baked whole like a real one.

So give pork or at least pork recipes a try. It’s available, affordable, versatile and every bit as nutritious as the red meats, although lower in calories. The Picnic or Butt roasts are more economical than the loins and chops and can be easily divided into different cuts, cutlets, slices to be used as loin chops, cubes, and even small lobes for roasting. For once, I advise paying a bit more for the boneless roast if you plan to divide it. Unlike other meats, pork bones don’t boil into a flavorful broth.

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For additional recipes see my blog of April 12, 2014 One Roast-5 Dinners-Pork, in the site archives. It includes recipes for Pork and Sauerkraut, Roast Pork Au Jus, Pork with Cranberry-Wine Sauce, Pork Tagine, and Pork Paprika Over Pasta.

EAST-WEST PORK BIRDS: Serves 4
4 lean slices center cut pork chops or pork cutlets (use turkey scaloppini)
2 tsp. ground fennel seed
1/3 tsp. cinnamon
½ tsp. garlic powder
1 ½ cups apple juice or more
1 envelope chicken or beef bouillon
2 cloves
1/3 cup thin celery slices
2 kale leaves-thick stalks removed
½ small onion thinly sliced
18 dried apricots- 12 julienned
Pound the pork to an even thinness. Cover the kale leaves in water and microwave 10—20 sec. to slightly wilt. Spread seasonings over meat slices. Pile, in order, celery, onions, julienned apricots and kale equally in center of meat slices. Roll meat and secure with skewers. Place meat rolls in a pan with bouillon, cloves, remaining 6 apricots and enough apple juice to come 1/3 up the sides. Bake at 350 deg. 1 ½ hrs. basting occasionally and maintaining liquid level. Remove cloves. Serve hot with juice.

PORK CHOPS BASIL: Serves 4
This is an old family favorite, and it also works well for roasts, consult charts for times per pound. It can be refrigerated for three days, or even frozen for two weeks, after the baking, so it can be made ahead and quickly ready on a rushed night. Veal chops or turkey cutlets may be substituted for the pork.
(8) ½ inch thick center pork chops well-trimmed (or boneless chicken thighs pounded to an even thinness)
½ cup flour
1 Tbs. garlic powder
2 Tbs. dried basil
½ a small can frozen orange juice concentrate or 1 cup apricot nectar
Water to dilute orange juice to equal 1 cup
¼ cup cream sherry (for a bolder taste use 1 jigger whiskey, rye or scotch)
Sprinkle half the garlic powder and half the basil in the bottom of an oven proof dish or pan that will hold the chops closely but not overlapping. Dredge the chops in the flour, by shaking in a plastic bag, one at a time, making sure they’re well coated. Place in pan, and sprinkle the rest of the garlic and basil over them. Cover and seal the pan with foil. Bake, preferably at 250 degrees for 2 hours, but acceptable at 350 degrees for one hour. Remove from oven, turn on broiler, and carefully lift foil. Mix orange juice with the sherry and just enough water to come almost to the top level of the chops in the pan, and pour over the chops. Broil until chops brown and the sauce thickens.

PORK IN PEPPER SAUCE: Serves 4
This dish can be done two ways – on a grill – Method A – OR in a skillet – Method B. Either way the sauce is made first. Turkey can be substituted or veal.
@ 11/2 to 2 lbs. pork loin or loin chops cut –

A) in 4 thick slices, or chops, for the grill (bone-in chicken thighs with skin)

B) in 8 thinner slices or chops for the skillet (skinless, boneless chicken thighs)

2 tsp. minced bottled garlic
1 tsp. dried basil
1 medium onion –chopped
(1) 7 oz. jar roasted red peppers*
1 tsp. oil
1/8 tsp. lemon pepper
¼ cup White wine
2 Tbs. butter – for Method B
To make sauce: Microwave onion in oil with lemon pepper 1 ½ min. Drain peppers, blend with onion, basil, and garlic to a puree. Add the wine.

Method A: Put the sauce in a small pan. Grill meat. Warm the sauce as pork is finishing, pour over the meat and serve.

Method B: Melt the 2 Tbs. butter in a skillet over medium heat and brown meat on both sides. Pour sauce over the meat, reduce heat and cover. Simmer gently for 8-10 min., until pork is done.
*Other varieties of roasted peppers or chilies can be added to taste as can hot sauce, but be aware if using Method B that the longer hot spices are cooked the hotter they become.

Mushroom Stuffed Pork Loin with Wine Sauce: Serves 6
3 lb. boneless pork loin roast (the best alternate is beef tenderloin or round roast-adjust cooking times)
(1) 10 oz. box chopped spinach – thawed and well drained
8 oz. canned mushrooms sliced or stems and pieces – drained
Ground nutmeg
Salt and pepper
1 large onion in small dice
1 cup + beef broth
2 Tbs. oil
3 cups red wine
Butterfly the roast by slicing it lengthwise down the center almost through. Open it like a book and make similar slices down the length of each side in the center. Cover the meat with plastic wrap and pound to an even thinness. Spread the spinach evenly over the surface, leaving a 1 inch margin on 3 sides, but not on one edge of the first cut. Sprinkle lightly with nutmeg, and top with the mushrooms. Roll up the meat, starting with the side with no margin and tie with string every inch or so, securing the roll. Rub the outside lightly with salt and pepper, place in a roasting pan and cook in a preheated oven (350 deg. for pork) according to directions for cut.* When the roast reaches desired doneness, plate and let rest a few minutes. Serve in thin slices.
Meanwhile, sauté the onion in oil in a saucepan until soft. Add 3 cups wine and allow wine to cook down, adding in beef broth to maintain original level of liquid-about 1 cup total. When it reaches desired strength, add salt and pepper to taste. Can be made ahead and reheated. Serve warm with roast.
*Pork takes about 2 hours to reach 150 deg. at 350 deg.
*Beef tenderloin should be cooked at 500 deg. for 30 min. or until temperature reaches 145 deg. for medium rare.
*Beef round should be cooked as tenderloin if wanted rare, but as pork if desired well done. Remember, the longer beef cooks the tougher it gets, unless being stewed or steamed to tenderness.

Spicy Pork: Serves 6
3-4 lb. pork cut in 2>3 inch cubes (use chicken thighs and reduce cooking time to 2 hrs.)*
2 Tbs. EACH oil, chili powder, chili flakes, chopped cilantro, chopped parsley
½ Tbs. EACH seasoned salt and ground cumin
1Tbs. EACH minced garlic, dried oregano and black pepper
1 cup EACH diced onion and chicken broth
In a large bowl mix all ingredients but broth. Toss to coat pork well and marinate, chilled, at least 4 hrs. Put the mixture in a Dutch oven or covered oven-proof pot; add broth and cook in a preheated 350 deg. oven for 3 ½ to 4 hrs. until meat is fork tender. Serve hot in bowls or over grain or pasta.
*This might be interesting with whole drumsticksAmish Pork and Kraut: Serves 4-5-A family favorite of ours for 6 generations
4 double thick loin pork chops or 1 picnic –about 3-4 lb.—well trimmed
(1) 27 oz. can sauerkraut
(1) 15 oz. can sauerkraut
Water to cover
Mashed potatoes-Instant is fine here but add only minimum milk and butter making them. They should simply be bedding for the kraut and pick up its flavor.
Put 1/2 – 2/3 the kraut in the bottom of a large pot, place the pork on top and cover with the rest of the kraut. Add just enough water to cover. Bring to a boil, lower heat and cook until meat falls off the bone, about 2 ½ -3 hr. Make the potatoes when pork is almost ready, and plate hot together. Pass extra kraut cooking liquid on the side.

Jan 21

Food for Small Super Bowl Parties in 2021

SMALLER SUPER BOWL PARTIES

The Super Bowl and spectator parties will, like all events for the past 11 months, be different this year- few fans in the stands, few guests at the parties. In fact, some at home parties may be for residents only. But, as with other celebrations, we’ll try with some adjustments and changes, to create new, fond memories.

For me, fewer people means more casual and more casual means less work, easier prep, serving and clean –up for the cook. So, though I’ve written many Super Bowl posts over the years, for different types of parties, menus and recipes (see Jan. 31, 2013,     Feb.2, 2014—Wings    Jan. 29, 2015,    Jan. 25, 2018,   Jan. 16, 2020,) this will be a first, the small Super Bowl party for fewer than 8 participants.

However, be there 2 or 20, the food requirements are the same. Traditionally, Super Bowl food should be fun, filling, easily eaten, preferably from paper plates, without utensils. Hopefully, for a smaller group, it will involve minimum prep, easy serve and quick clean-up.   

The answer which sprang to mind was a sandwich or taco filling crock pot recipe. It could be prepped hours ahead, cooked in and served from the same pot, leaving only the one pot to clean. Best of all, the pot could be plugged in near the T.V. for access-because Super Bowl is the one T.V. event when no one wants to miss commercials.

Here are 9 recipes which fill the bill, chosen for their easy prep, lack of need for many condiments and accompaniments and ingredient versatility. (For more options see posting for Aug. 15, 2019.)In these days of rising food prices, I concentrated on dishes which could use meats interchangeably. Anyone who follows my blog knows that chicken, turkey and pork are substitutes for each other. In the recipes below pork also stands in for the beef.

Most slow cooker recipes are conversions from conventional stove top and oven ones. I’m including a conversion chart in case you want to experiment with some family favorites. There are a few helpful tips about crock pots to know first though.
1) You can keep food warm in a crock pot on low, but never use one to reheat food. Don’t turn it off for hours and turn it on again to warm food for serving.
2) Crock pots, like microwaves, retain moisture. A rule of thumb is to use about ½ the liquid of a conventional recipe. You can add more as the dish cooks.

So for Super Bowl this year, get some paper plates and napkins, a plastic mat for the crock pot, plan to put your feet up, sit back, relax and let the others serve themselves.

CONVERSION CHART

IF RECIPE SAYS                               COOK ON LOW                               COOK ON HIGH
15 to 30 minutes                                    4 to 6 hours                                          11/2 to 2 hours
35-45 minutes                                        6 – 10 hours                                         3 – 4 hours
50 minutes to 3 Hours                          8 to 18 hours                                       4 to 6 hours

RECIPES
Far East Steak Sandwich: Serves 6
1 lb. . Thin sliced sandwich steaks-pork scoloppine
2 garlic cloves minced
1 onion thinly sliced
! bell pepper julienned
½ tsp. red pepper flakes
¾ tsp. powdered ginger
3 Tbs. Soy sauce
4 0z can sliced mushrooms drained OR 1 cup fresh
Provolone cheese slices
Put all ingredients but cheese in cooker, cover and cook on low 6-8 hrs. Serve on sub rolls topped with cheese…

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Meatballs for Sauce: Serves about 6
This is a recipe I used for the many years I was automatically assigned the meatball sandwich booth at the local elementary school Spring Fair. It makes up well in bulk and can be served in any sauce to fit the occasion. An added tip is that the frozen meatballs can be microwaved 1-2 min alone or with sauce until warm and served as a canapé or over pasta.
Recipe for meatball Sandwiches– Makes 18 meatballs
1 lb. ground meat-use sausage or a mix
1 Tbs. Worcestershire sauce
½ hamburger bun in crumbs
½ small onion in fine dice
1 egg
Salt and pepper to taste
3 cups SAUCE home-made or commercial, any variety-tomato, Alfredo etc.
Combine all the ingredients except the sauce in a large bowl. Mix together well. Roll into balls about 1 ½ inch diameter. Place, well separated, on a foil covered cookie sheet and bake in a preheated 350 degree oven for 18 min. Cool on sheet.
Heat sauce over medium heat in a pan on stove top. Add meatballs and cook 15 minutes until flavors meld and meat is heated through. Serve hot on sliced buns with sauce.
TO FREEZE: Freeze meatballs in an air-tight plastic bag on a flat surface, so they don’t crowd together. Best re-heated in sauce thawed, but can be done frozen –increase cooking time to 20 minutes.

Beef (or Pork) Fajitas-Serves 12 From 365 slow Cooker Recipes by Publications International Ltd.
1 ½ lb. beef flank steak or pork loin-cut in 6 pieces
1 cup chopped onion
1 green bell pepper cut in ¼ inch pieces
1 Tbs. cilantro
1 jalapeno pepper chopped
2 minced garlic cloves or ½ tsp. garlic powder
1 tsp. EACH chili pepper, cumin, coriander
½  tsp. salt
(1) 8 oz. can diced tomatoes
(12) 8 inch flour tortillas
Toppings-Sour cream, shredded Cheddar cheese, guacamole, salsa
Combine all ingredients save tortillas and toppings in a crock pot. Cook Low 8-10 hr. or High 4-5 hr. Remove and shred meat, return to pot and heat through. Serve on tortillas with toppings.

All in One Mexican Turkey Ole-Serves 4-6-From Fix-it and Forget-it Cookbook by Dawn J. Ranck and Phyllis Pellman Good
2 lb. ground turkey
1 large onion –chopped
4 oz. can green chilies- chopped
3oz. can jalapenos –chopped
15 oz. can tomato sauce
2 lb. Velveeta cheese
Tortillas for serving
Brown onion and meat, drain. Place all ingredients in slow cooker and cook Low 4 hr. or High 2 hr. Serve hot rolled in tortillas.

Cranberry-Barbequed Chicken: Serves 6-8*    8/15/19
6 cups cubed cooked chicken
15 oz. can whole berry cranberry sauce
1 cup barbeque sauce
1/2cup diced celery
½ cup diced onion
Salt and pepper
Put all ingredients in a slow cooker, cover and cook on high 2 hr. or low 5 hrs. Chicken will shred when stirred, or simply ladle out. Serve on rolls, optionally spread with mayonnaise. The addition of lettuce is also optional.
*Spreading rolls with mayonnaise is a serving suggestion 

Easy Mexican Chicken– Serves 6-8 Adapted from Cooking with 3 Ingredients by Ruthie Wornall
4-6 boneless, skinless chicken breasts or thighs
(1) 4 oz. can enchilada sauce
1 tsp. or to taste Taco Seasoning Mix

Place all ingredients in crock pot and cook on Low 6-10 hr. or High 3-4 hr. Stir well to shred chicken* Serve on tortillas
Toppings-Sour cream, shredded Cheddar cheese, guacamole, salsa
*May also be cooked in an oven at 350 deg. for 1 hr. increase sauce to 10 oz.

Oriental Chicken-Serves 6-8 –Adapted from Cooking With 3 Ingredients by Ruthie Wornall
6 boneless chicken breasts or thighs
1 cup orange juice
1 oz. envelope dry onion soup mix
2 Tbs. soy sauce
1-2 Tbs. sugar
Place chicken in the bottom of the crock pot and pour over the liquids, then sprinkle with the soup mix and sugar. Cook on Low 6-10 hr. or High 3-4 hr.* Remove meat and shred, return to pot and heat through. Serve hot on rolls.
*May also be baked in an oven at 350 deg. for 30 min. turned and baked 30 more.

Barbequed Pulled Pork: Serves 6-8- From Fix-it and Forget-it Cookbook by Dawn J. Ranck and Phyllis Pellman Good
2-3 lb. boneless pork roast cubed
2 onions –chopped
12 oz. bottle barbeque sauce
¼ cup honey
Rolls
Place meat and next 3 ingredients in slow cooker. Cook on Low 6-8 hr. Remove meat and shred, return meat to pot and heat through. Stir well and serve on rolls.
Topping suggestions: diced tomatoes, sliced onions, lettuce

Shredded Pork: Serves 4-6– From Fix-it and Forget-it Cookbook by Dawn J. Ranck and Phyllis Pellman Good
2-3 lb. pork butt roast
(1) envelope taco seasoning mix
½ -1 cup water

Place all ingredients in crock pot and cook on Low 24 hr. Remove meat and shred, return to pot and heat through. Serve on rolls.
Topping suggestions: diced tomatoes, sliced onions, lettuce

Jan 14

Food Bills High_

EASILY CONTROL FOOD SPENDING

To paraphrase an old saying, if you can’t beat it, find a way to deal with it. That’s what How to Control Food Bills offers, a way to manage food costs. When I first opened my personal chef service Suddenly Supper, I realized I had to be able to offer unlimited recipes, quote reasonable prices, guarantee quality, buy retail and still meet my bottom line-not easy !  I needed an efficient system to reach my goals and after trial and error I devised a plan that worked for the business and proved to be equally efficient for my personal needs. I call my plan The Diet for the Food Dollar and to test it, I shared it with friends who’ve had equal success for several years now. It will work for you through the years ahead.

How to Control Food Bills is NOT about tweaking, clipping coupons, chasing sales or finding discount markets. This is a system, based on organized planning and informed shopping, which teaches how to cope with consistently rising food costs. The estimated price hike for the foreseeable future, is at least the 5%-7% annually as it has been for the last decade plus.

Translated, that means that in 10 yrs. your food expenses will be 50%-70% more. This is a significantly large chunk out of household income, making controlling spending increasingly important because without oversight your menu standards and nutritional wellbeing can suffer. And be assured, the cost of food is going to continue to go up.

The reason for this expected price hike is that over the past thirty years, the U.S. Government has ceded control of the nation’s food supply to ‘private interests’, actually international conglomerates. Whereas a government has to consider the welfare of its citizens, corporations are interested in profit. The international aspect means that the fluctuations of one nation’s economy won’t affect the overall pricing. A product can always be sold elsewhere. You may remember food prices went up in 2008. Anyone wondering how this situation came about, see below.*

The plan is quite easy; just 3 steps of behavioral management which experts claim can become habit in three weeks. For me it took less. With all the shopping I had to do, it proved to be a welcome time-saver. I’m including a summary of each step below. Of course the full versions are detailed, with advice, tips, incentives, and ways to personalize them to your specific needs but these ’Cliff Notes’ convey the general principles.

The book also has over 100 pages of charts, diagrams and graphs full of great information– not just pan sizes, times and temperatures with conversions, but a lot more. There’s buying information on all meats, poultry and seafood, locations of the different cuts and how to choose and use them, carving directions, descriptions of cheeses, oils and herbs a complete listing of ingredient substitutions and much, much more. These pages are a valuable kitchen tool in themselves.

It’s important today but going to be increasingly more so, to know where your food money is going and catch any ‘leaks’ or excesses. Organization is the best way to solve that problem. It’s also important, and more convenient to be an informed food shopper. Know what to buy, where to get it, how much and, here’s an often overlooked factor, when to buy an item. Stockpiling is expensive and wasteful but being able to gauge the market is a huge asset. The 3 steps of the plan, summarized below, teach how to control food expenses and deal with prices through organization and knowledge. 

Veterans of the plan report that it repaid its $8.99 price well before the 3-week habit-forming deadline and really works long-term for them, as it will for you. So eliminate the stress, avoid register shock and make meal planning and food shopping permanently a walk in the park….

DIET FOR THE FOOD DOLLAR BASIC STEPS

1) Be Decisive:

Don’t hesitate, press “Go” As with any diet, the first step is to set a realistic, obtainable, initial goal. Once there, you may want to continue, but start by calculating how much your food budget can be slimmed down and still remain nutritious. Whether you do this by percentage, fraction or dollars and cents doesn’t matter, just get a firm concept. I prefer to figure by month because it provides an overview. A week may represent specialized buying, whereas a month probably represents purchases from every department in the supermarket, all of which usually fall into the “Grocery Shopping” category.

Then, do as you would with any diet; decide which areas are the target ones. The quick answer is snacks and desserts, and though they may contribute, and cutting down on them could help the food budget and have great side effects; they are not the whole answer . Take a look in your pantry, cabinets and refrigerator. Examine expiration dates. What sits on the shelf? What do you most frequently have to throw out? What was bought and never used? What is duplicated? What name brands can be automatically be replaced by generics? 

The answers will show you the initial steps to changing your shopping habits. I had a neighbor who always complained about her “food” bills. It turned out she couldn’t resist sales on cleaning products. She could have sterilized a huge hotel with what she’d stockpiled! For me, it was a weakness for flavored seltzer water. The point is, as soon as I began to buy just what was needed and switched to the generic brand, my register total was less, and I felt a sense of accomplishment. It encouraged me.

2) Be Determined:

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Once you have a goal in mind, and an idea of how to carve the path to get there, it’s going to take resolve to turn that path into a paved highway. There will be pitfalls along the way and to help you stay on the road, some “tools” may come in handy. One is reminding yourself of the above mentioned sense of satisfaction from realizing you got everything you need and spent less than you contemplated. 

Another is cultivating a warning voice (my “Just say no!”) that stops you before you buy impulsively, and becomes as habitual as telling you to look both ways before crossing the street. Behaviorists say that a habit is formed in three weeks, and becomes ingrained in six months .So it isn’t that hard to do! Also, I find when I am tempted to buy something not on my list; it helps to continue my shopping. If that item is still on my mind when I’m ready to leave, I go back and look again. If I can fit it into my meal planning before its expiration date, or in the next two weeks, and its cost won’t make me feel guilty when I get home, I may buy it. If it’s a non-perishable, I make a note to find a use for it soon, and buy then. All this pondering alone is often enough to discourage the sale.

Which brings me to the best tool of all: The List. I always compile meticulous, detailed lists when planning and shopping for others, but my own approach to meal planning was whimsical. I headed for the market with the most alluring ads that week and let my senses take over. I operated on impulse, drawn to attractive produce, a special piece of meat, a new product, an ingredient I’d wanted to try. I outlined the week’s menus as I went and filled in the details with visits to other markets the following days. I over bought, under used and by the week’s end was suffering severe register shock. So I began to apply my professional approach to shopping to my personal life and started to menu plan. 

More on the mechanics of doing this later, but once a weekly menu is set, it’s easy to list the ingredients, simplest done by categories—meat, dairy etc.–check them against your current supplies; eliminate the ones you have and Voilà! Your list is done. The extra time it takes to compile a list is equal to the reduced time spent in the market, but don’t allow yourself to linger there . Get in –Get out!

3) Be Disciplined:

In any diet this is the hardest step to follow because it requires ongoing effort, but the best paved road won’t get you into town if you keep taking scenic detours. You are decisive and determined; all that’s needed is willpower. Above all, stick to the list! It’s hard, and takes practice, to grow virtual blinders to temptation. A big incentive is to remind yourself of why you started the diet, and how satisfying it will be to reach your goal. 

In addition to using the tools mentioned above, I find putting things in perspective helps. Unless it’s a special event, ask yourself if you’re going to remember what you ate on a day, or even in that week, two weeks later. (The answer to that question may turn you off menu planning altogether! It’s a big “No”.) I realized my impulsive buys to perk up a night’s meal made a bigger impression on the budget than the memory .BUT if I selected just one of those WOW buys, or maybe even two, if I could combine them, and they fit the budget, and prepared them in such a way as to create a special seeming dinner, my family appreciated it and I felt great! If living alone, it’s a way to treat yourself, or to entertain a friend.

Diversification and innovation also help, especially if the budget isn’t ‘splurge friendly’. When you feel the urge to tweak a week’s menus, explore new cuisines, or different ways to cook, using seasonings, or making sauces from ingredients you already have, or ones that you can inexpensively add that will serve you well in the future. Concentrating on a recipe stops the gaze from wandering over the market shelves too.

I’ve heard it said that anything can be accomplished with the right plan. Well, if you want to have control over food expenses, avoid stress and eliminate register shock forever, The Diet for the Food Dollar Plan is for you! Find it here on this site’s books/products page or on Kindle.

*The story is simple . When a very efficient exfoliant was developed during the Vietnam era, its commercial value was apparent but crops had to be created which were impervious. Prior to that time agricultural experimentation in the U.S. had been done in colleges and universities under federal grants, which made any results government property. However, private labs became involved in this project, with greater funding and developed a ‘super’ soy bean seed.

In the early ‘80s history was made when the first U.S. patent for a living organism was issued, not for the seed, but for the process which created it. After that, the process could be freely applied to other plants, corn, wheat etc. Naturally, the holder of the patent controlled the seed and consequently controlled the price of the crop.

Now this process, in some form, has been applied to the seeds of most produce plants making them GMOs. Included is fodder for our livestock which takes the axiom from above one step further. The one who controls the feed crops controls the husbandry industry and the prices on meat and dairy.

If you have any doubts about the global scope of the situation, the next time you’re in a supermarket, take note of the origins especially of the produce and seafood items, fresh, frozen and canned. You’ll understand why it can‘t or won’t be altered for many years, if ever.

Jan 7

Mushrooms a Dieter's BEST Friend

MUSHROOMS-THE DIETER’S FRIEND

Last week I mentioned that this year, my New Year’s resolution to lose weight has to cover more than the added holiday pounds. It has to include clearing out the sluggish, stuffed feeling I’ve acquired over the past months of less activity and more snacking.  In other words, I’m starting a ‘cleanse’, rather than a ‘diet’. Nothing official or fancy, I’m simply going to stick to simple recipes, direct cooking methods and focus on the natural taste of a food or combination of foods.

Sometimes this is referred to as ‘plain cooking’ but there doesn’t have to be anything plain about the taste. Herbs, spices and lots of foods like onions, celery and peppers, add flavor without calories. I think my favorite is mushrooms because they can also elevate the presentation of dish. 

Actually mushrooms have a split personality. On one hand they’re traditionally considered gourmet items, famous for their mild, subtle flavor, decorative presentations and elevation if any dish in which they’re an ingredient. They work magic with recipes. Add them to a dish with gravy or cream sauce, plus optionally a bit of wine, and it becomes worthy of a name. Stuff the caps with something as simple as the chopped stems, breadcrumbs, an herb and/or cheese and it’s a party canapé and they elevate a plain stuffing to ‘special’ status

On the other hand they’re always readily available, fresh or canned, all year, reasonably priced and easy to work with. They have a long shelf life and fresh, keep chilled well, need little prep and cook quickly. Any other vegetable with those qualities would be treated as a workhorse rather than a ‘frill’.

Moreover, they might just be the most undervalued tool in a dieter’s box. Sturdier than, but with the same nutritional values as zucchini, more than celery or cucumbers, mushrooms can replace starchier carbs in adding body in a casserole, and even to the bedding for a dish. They work magic with almost any recipe. Slice them raw into a mix of greens and fruit, with vinaigrette and perhaps a garnish of cheese and/or nuts and it becomes a light entrée. Here’s an item which can make leftovers ‘special’, and with little effort or cost can provide elegant hors d’ouvres, a light entrée or side dish, without any ‘guilt’ calories, definitely an asset to have on hand.

Here is a list of the types of mushrooms regularly found in markets.
Button– Cultivated, white or cream color, mild taste, served raw or cooked

Prime-Largest of the button mushrooms
Porcini- Wild, brown to tan, umbrella shaped caps, smoky flavor, meaty, grill, sauté, broil – also called Baby Bello’s

Portobellos-Wild and tame, tan to brown, large flat caps, meaty, mild flavor, grill, broil, roast

Chanterelle- Wild, trumpet shaped, bright yellow to orange, good with fowl, veal, eggs and sauces

Enoki– Wild and tame, tiny white caps with long stems, fruity and tangy, good raw in salads and sandwiches, sauté, stir-fry

Morel– Wild, tan to brown, cone shaped, meaty, nutty flavor, good in creamy dishes

Shiitake– Wild and tame, large ivory umbrella shaped caps, meaty, smoky flavor, good with fowl and game. 

Normally three types are used for all-purpose work; the common white Button, the Portabella and the Porcini, also called correctly, Baby Bellos. Buttons are uniformly tender and the first choice to use raw. Portabellas, even’ Babys’, develop a nutty, meaty taste when cooked which brings out the best in them.

Buttons and Porcini cooked or raw, marinate well and are the proper size to stuff for appetizers. Large Portabellas are great grilled or broiled as additions to entrees or filled and baked as a main course. Not only do they exceed ‘bite size’, but like many vegetables allowed to fully mature, they’re less tender, but quite sturdy.

The only prepping fresh mushrooms need is a wipe with a damp cloth. Stubborn soil can be removed by gently swishing them in a bowl of cool water but be sure to dry them on towels. To remove the stem, hold the cap and twist. It will pop off. A thin slice removes a dried tip, if needed. Often recipes suggest using a spoon to scrape off the gills, but I find they add flavor, preserve structure and allow a bit of space to leaven stuffing.

The best way to present the recipes this week is in the sequence in which they would appear on a menu. Since there are more than enough mushroom recipes to fill a cookbook, I’m going to try to give a wide selection here. To see more check out my post for Dec. 21, 2017.  Also, remember, as stated in the opening paragraphs, mushrooms can be added to, as well as substitute for many ingredients in casseroles, stews, soups, salads and sides . Feel free to use your initiative to change he carb and calorie count of dishes. I will be doing just that and I won’t even banish creamy sauces. I make them with skim milk, cornstarch instead of cream and flour reducing the calories.

RECIPES

The majority of recipes can be made using raw mushrooms as well as commercially packaged or fresh ones that have been processed at home. Processing them at home preserves them, lengthening their shelf which allows advance preparation. Below are the main ways to do that.

Pickled: Tiny mushrooms, even canned or jarred ones can be pickled by boiling for 2 min. in a solution of 1/3 vinegar of choice and water to cover,1 clove garlic and 1 bay leaf, then marinating for 1-2 days. Serve them, drained, in a bowl with toothpicks.

Marinated: For 1 lb. mushrooms, stems removed first: Mix ` cup white wine vinegar, 2 tsp. oil, 1 clove chopped garlic, 1 tsp. Sage, 2 tsp. parsley, in a bowl. Add mushrooms and let stand 12-48 hrs. stirring occasionally. Serve drained with toothpicks or stuff.

Cooked: Mushrooms cook quickly and become wrinkled and tough when overdone. They can be steamed for about 15 min. in a double boiler with a bit of butter, but the more flavorful ways are to sauté them in butter or oil, or on a buttered cookie sheet, bake for about 8 min, at 375 deg. or broil them for about 5 min. turning once just until they release their juices. Toss them to mix and cool.

Mushroom Soup: Serves 2   from 501 Recipes for a Low Carb Life by Gregg R. Gillespie & Mary B. Johnson
1 Tbs. oil
1 Tbs. butter
6 oz. chopped mushrooms + a few slices for garnish
2 tsp. flour
1 ¼ cups broth
½ cup half and half or milk
! Tbs. heavy or sour cream for garnish-optional

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Dried herbs for garnish-optional
Salt and pepper

Sauté the mushrooms in the oil and butter with salt and pepper until softened, about 4 min. Quickly stir in the flour until blended, then add the broth all at once and bring to a boil, reduce heat and simmer, constantly stirring, until thickened, about 3-5 min. Puree soup, stir in the half and half or milk and heat through. Serve with the cream garnish swirled on top.

Mushroom Salad Dressing: Yield 1 cup- from 501 Recipes for a Low Carb Life by Gregg R. Gillespie & Mary B. Johnson
¼ oz. dried porcini mushrooms
1 cup broth or water
½ cup virgin olive oil
¼ cup balsamic vinegar
Salt and freshly ground pepper to taste
Soak mushrooms in liquid until soft, about 15 min. Then bring to a boil and simmer until liquid reduces to ¼ cup. Strain through cheesecloth into a blender, reserve mushrooms. Add the vinegar to the blender and with the motor running add the oil in a steady stream and blend until mixture emulsifies. Add salt and pepper to taste. Serve over a plate of fresh greens with other vegetables. Toss with the mushrooms or save hem for another use.

STUFFED MUSHROOMS: This is such a frequent presentation that it deserves a section of its own. Recipe quantities may vary because of difference in mushroom sizes. Additionally, several recipes can be used for raw, processed or cooked. Mushrooms shrink when cooked or pickled. If preparing ahead for guests, remember raw has a shorter shelf life, a few hours at most when stuffed.

Cheese Stuffing: Serves 30- From the Everything Low Carb Cookbook by Patricia M . Brutus
30 medium mushroom caps—steamed or pickled
2/3 cup small curd cottage cheese
3 oz. crumbled Feta cheese
1 lemon pepper to taste
½ tsp. olive oil
1 Tbs. dried dill weed + more to garnish
Mix ingredients 1-5 and stuff mushroom caps. Garnish and serve chilled.

My Stuffed Mushrooms: Serves about 24
24 medium-small marinated mushroom caps
4-5 oz. liver pate-I like Sell’s by Underwood Co.*
½ small onion grated
Dijon mustard to taste
Dash lemon pepper
! Tbs. mayonnaise-only enough to smooth
Dash hot sauce or pinch cayenne –optional
Dried parsley to garnish
Mix the liver with the next 5 ingredients, stuff mushrooms and garnish, Serve chilled or at room. temperature.
* ¼ lb. Deli liverwurst may be an acceptable substitute, but test for taste when adding the other ingredients

SIDES
Sautéed Portobellos with Herbs de Provence: Serves 4- from Gourmet Cooking -5 Ingredients by Deborah Anderson

12 oz. Portobello caps-stems and gills removed

2 Tbs. virgin olive oil

4 garlic cloves-peeled and chopped

2 tsp. dried herbs de Provence*

1 ½ Tbs. balsamic vinegar

Gently scrub the mushrooms and pat dry with paper towels. Slice into large bite-sized pieces. Sauté in 1 Tbs. oil over medium heat, shaking often until mushrooms brown. Add the garlic, herbs and cook 2-3 min. more. Add vinegar and cook 1 min. Serve at once, warm, tossed with the reserved oil.

*Herbs de Provence-Combined dried rosemary, thyme, lavender, basil, fennel seed, marjoram and savory.

Library Mushrooms: Serves 4-6
1 lb. medium mushrooms-stems off, large caps sliced in half
2 Tbs. butter
1 Tbs. soy sauce
Sautee mushrooms in butter until beginning to brown, Add soy sauce and toss to mix.* Cover and cook on low 5 min. Serve hot with meat.
*Mushrooms and sauce can be sealed in a foil packet, leaving a steam vent, at this point and heated with the entrée at a later time.

LIGHT ENTREES

Mushrooms Au Gratin: *Serves 4-From the Everything Low Carb Cookbook by Patricia M. Butkus
1 lb. small button mushrooms-stems on and trimmed
Juice of 1 lemon
2 Tbs. brandy
¼ cup oil
1 small shallot chopped
2 Tbs. EACH sour cream, tomato paste, honey and Dijon mustard
Pinch cayenne pepper
Salt and pepper
1 Tbs. bread crumbs
2 Tbs. Gruyere cheese or Monterey Jack
Marinate the mushrooms in the lemon juice and brandy for 10 min. Sauté the shallot in the oil for1 min without browning, add the marinade and reduce for 2 min. add the mushrooms and sauté for 2 min . Remove the mushrooms to a shallow casserole. Add the cream, tomato paste, honey, salt, pepper and cayenne to the skillet and boil stirring for 2 min.; add the mustard but do not allow to boil. Pour this sauce over the mushrooms and top with bread crumbs and cheese. Run the dish under a preheated low broiler until golden. Serve hot on toast rounds.
* This can also be served as a side

My Mushrooms in Wine Sauce: Serves 2
12 or 16 large button mushroom caps- stems off and roughly chopped
4 Tbs. butter
½ cup white wine—Vermouth works wells
Salt and pepper
4 thin slices rye bread –toasted—preferable Jewish Rye with seeds
2 Tbs. fresh parsley- chopped R 1 Tbs. dried
Melt 2 Tbs. of the butter and sauté the caps until golden. Remove to a warm oven. Melt the rest of the butter and sauté the stems adding salt and pepper to taste. Add the wine and the rest of the butter and boil a few minute to reduce slightly. Place 2 slices of toast on each plate, divide the mushroom caps equally between the toast slices and pour the sauce over them. Garnish with parsley and serve hot

Italian Stuffed Portobellos: Serves 4
4 large portabella caps-4 ½ > 5 inches across  -wiped clean, stems removed, rinsed and patted dry
3 Tbs. oil
1 cup minced onion
2/3 cup minced bell peppers
3 garlic cloves –minced
3 Tbs. chopped fresh basil
2/3 cup ricotta cheese
1 cup grated mozzarella cheese
¼ cup grated Parmesan cheese
Salt to taste
3 Tbs. whole wheat breadcrumbs
Sauté the onions in 2 Tbs. oil, until beginning to soften, about 5 min., add the peppers and garlic and sauté 5 min. more. Mix the next 6 ingredients in a bowl and stir in the vegetables. Brush the mushrooms with the remaining oil and place gill side up in a lightly oiled baking dish. Mound the cheese mixture equally in each cap and bake in a preheated 400 deg. oven, 20-25 min. until the mushrooms release their juices and the cheese melts. Serve hot. VARIATION:
Substitute thyme or marjoram for the basil
Halve the amount of onions
Substitute ground or minced ham for the ricotta and half the mozzarella measure.
Omit the sage and parsley
Follow the above directions, but don’t mix the cheeses into the ham and vegetable stuffing. Sprinkle them over tops before cooking, first the mozzarella then the Parmesan.

Mushrooms with Scallops: Serves 4- From Rozanne Gold’s Recipes 1-2-3-Menu Cookbook
This can be either a canapé or entree depending on sizes
20 small> medium mushroom caps or (20) 1 ½ + inch large mushroom caps- buttons or baby Bellas for the canapés and portabellas for the entrees.
20 scallops depending on size of mushrooms-calicos or bays for canapés or sea scallops for entrees
Salt and pepper
½-3/4 cup pesto
Sprinkle the inside of the caps with salt and pepper . Fit a scallop snugly into each mushroom cap and place in a baking pan with several tablespoons of water. Top with 1 tsp. to 1 ½ tsp. pesto sauce and bake in a preheated 450 deg. oven for about 8 min. until scallops are opaque. Serve hot.

ENTREES

Portabellas with Seafood Stuffing: Serves 2
4 large portabella mushroom caps
1 cup crabmeat, scallops or cooked, diced fish or shrimp*
¾ cup white sauce**
¼ cup + Bread crumbs
Salt and pepper
1tsp. dried herb of choice- tarragon, dill, bay
1 Tbs. Dry sherry- optional
Grated Parmesan
1Tbs. dried parsley
Mix the seafood, sauce, seasonings and herbs with just enough bread crumbs to bind. Divide the filling among the mushrooms, top with the cheese and garnish with the parsley. Place on a buttered surface, pan or cookie sheet and bake in a preheated 375 deg. oven until puffed and golden. Serve at once.
* Equal portions of chopped chicken, turkey or ham can be substituted. Change herbs and liquor accordingly.
** A bottled white sauce such as Alfredo can be substituted. To make ¾ cup white sauce: Bring 1 ½ Tbs. butter to foaming. Remove from heat and stir in 1 ½ Tbs. flour to make a smooth paste or Roux. Quickly add ¾ cup milk and cook over medium heat, stirring constantly until thickened about 3 min. Do not allow to boil.

Fish with Mushrooms and Artichoke: Serves 4-from The Moosewood Restaurant New Classics Cookbook
4 fillets of firm white fish, tilapia, scrod, haddock
4 cups thinly sliced mushrooms
2 cups thinly sliced onions
2 cups sliced artichoke hearts
4 tsp. drained capers
¼ cup olive oil
½ cup lemon juice
4 tsp, Dijon mustard
¼ cup chopped fresh thyme-or 4 tsp. dried
Salt and pepper to taste
4 sprigs fresh sage-optional
¼ cup chopped parsley-optional
(4) 12×24 inch sheets of foil
Fold foil in half to make (4) 12 inch squares. Layer onions and mushrooms equally on each square, Place a fish fillet on each pile, top with artichokes.  Combine next 6 ingredients in a bowl and pour over the fish. Top with sage, if using, Fold foil to close packages and crimp edges to seal. Bake in a preheated 450 deg. oven for 20 min. on a rimmed baking sheet to catch drips. Open packages carefully to avoid steam, discard sage and garnish with parsley.

Ham with Mushrooms and Marsala: Serves 6
(6) ¼ lb. slices cooked ham
2 Tbs. butter
2 Tbs. oil
10 oz. fresh porcini mushrooms cut in thick slices
¼ cup beef stock
¼ cup Marsala wine
Salt and pepper to taste
Flour for dusting –optional
Melt oil and butter over medium heat, sauté mushrooms until tender, about 5 min. Remove to a plate with a slotted spoon. Optionally lightly dusting  the ham with flour, sauté it in the pan to brown both sides, about 5 min. Add the stock, cover and simmer 5 min. add the Marsala, cover and simmer 5 min. more, add the mushrooms and heat through about 3 min. Season with salt and pepper and serve hot.