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WHY MILLENNIALS HAVE THE RIGHT IDEAS ABOUT FOOD

There’s been a lot of discussion about Millennials’ eating choices, which just may be prophetic. The U.S. began its culinary expansion in the 1970s by exploring different cuisines, mainly Asian, and authenticating familiar ones like Italian and Mexican. Since then each generation has left its mark on the country’s Culinary Growth Chart, but the largest will probably be the Millennials’ because it may well point to the way we will eat in the future, both nutritionally and of necessity.

Rarely are so many older generations so united in opinion as they are over Millennials eating habits. Mentioning the subject to a Baby Boomer graduate school professor and a Gen-X corporate executive elicited the identical response. Even though both women will pick chicken or seafood over red meat, both snack on granola trail mix and carry energy bars in case they work through meals, very 21^st century options, both considered the Millennials’ food choices ‘weird’.

The Boomer described bags of odd looking snack mix and the Gen-Xer mentioned brown bagged containers of ‘grey goop’. The former was mostly a mix of seaweed, herbs, dried fruits and nuts and the latter was cooked grain with herbs and seeds, akin to the Quaker Overnight Oats recipes. Of course there were no additions of artificial ingredients to make these foods more appealing cosmetically, but that’s part of the Millennials creed.

To understand the Millennials direction in food choices, one must remember where they come from. These are people to whom war, terrorism, global warming and climate change are not worrying possibilities, but realities of life. They understand the need for conservation and maintaining sustainable food sources because we’ve over harvested and polluted so many of our natural ones. Also that we now experience increasingly frequent, severe weather events which affect those sources we rely on, creating the need to explore alternative ones as well. They know that poultry carries Salmonella, that chemical waste in rivers reaching the sea creates toxins in the food chain and that only beef fed on grass, not the corn we now feed them, eliminates the E-coli they naturally produce.

The Millennials have grown up hearing discussions about the dangers of GMOs, chemical additives, preservatives and artificial ingredients. T hey’ve been taught since birth that sodium and saturated fat are dirty words, processed foods are bad for you and sweeteners, even natural ones are to be avoided. It’s a safe bet 90% of them grew up in families with members trying different ‘fashionable ‘diets, South Beach, Atkins and more recently Paleo. Probably an equally large percent have a friend or relative who’s become a vegetarian or vegan. Their childhood mantra was that natural foods keep you healthy.

All these negative aspects should be a real food turn-off, but remember the movement in the 1970s to explore different cuisines? It’s had 50 years to gain momentum. Trying new tastes and discovering new ingredients is considered adventurous and fun. In fact, several new cuisines have been developed along the way. There’s the Pacific Rim, which led to the Fusion category which is still expanding. Gourmet is an everyday word. Chefs are stars and food presentation has become an art form. Traveling includes ’eating destinations’ and it isn’t unusual to find a world class chef operating a restaurant in a small town.

This sense of adventure seems to have prevailed because, all things considered, despite the negative aspects, the Millennials are true ’foodies’, really into food, but on their own, quite sensible, terms. They are aware of the three basic groups, protein, carbohydrates and fiber, the function and necessity of each and include them in their diet. They still adhere to the 3-on-a-plate nutritional guideline but their choices, types, proportions and preparations are different.

One change is that they avoid the big commodity crops, wheat, corn, soy and, generally, all GMOs. They also avoid pre-package and/or prepared or processed foods preferring to cook ‘from scratch.’ They opt for fresh ingredients of top quality and they‘re willing to pay more for less to have it. For example, they will seek out a specialty butcher to get grass fed beef, and settle for smaller portions, cooking it rare and slicing it thin or with interesting flavorings to get the maximum taste experience. The meat ‘birds’ I discussed in last week’s post are good examples of this approach.

Vegetables are the same story. Fresh is a must, preferably heirloom and/or organic varieties. Sources of choice are farm markets, boutique produce shops and health food stores with produce sections. Here again presentation, and preparation, including amount, is changed. Traditionally steamed or boiled veggies, are now blanched, braised, sautéed, or roasted, mixed with herbs or other flavorings and served in lesser quantities. Starchy ones formerly baked alone or with other ingredients are often replaced by grains, which add carbohydrate value, but are higher in fiber count and nutritional value.

A real change is that leafy greens and other vegetables which can be served raw or blanched are not chopped in chunks as before but thinly sliced and presented in layers or lightly tossed. Condiment vegetables, like radishes, scallions and olives aren’t served on the side, but sliced and included for taste. Cheese, chopped nuts and seeds which are added for protein value and texture contrast, together with grains make the combination complete and satisfying and, in fact, with the addition of meat, a whole meal.

Grains play a major role in this culinary scenario. They can be cooked and served, as they have been for centuries, with flavor additives to form a snack or bedding, but more often now, cooked, cooled, dried, and separated or toasted and incorporated into the vegetable presentation. They’re are not just for breakfast anymore and even that way of enjoying them has changed as shown by a visit to QUAKEROVERNIGHTOATS.COM. The same is true of nuts and seeds. They too are toasted to enhance flavor when added to other ingredients rather than regarded as a separate item.

Dishes accompanying the meal are treated as extensions of the entrée rather than separate courses. The emphasis, as always, is on fresh food freshly made, especially with desserts. Gone are the elaborate displays and heavy sauces. There is no less taste indulgence, but the triple chocolate pudding may be avocado based rather than custard. Older recipes like shortbreads, crisps, even pandowdies, which showcase fruits in a ‘straight from the oven’ way are making a comeback.

The presentation is casual and the preparation often communal. People join interests, artisanal breads, cheeses and beverages, herbs, spices and cooking methods to make a meal a social event. The past few years have also spawned a lot of talented, creative chefs who are opening small, local restaurants. In either case, the atmosphere is casual and the food appears to be casually done as well, but it isn’t.

Sophistication comes from carefully calculated contrasts of texture and infusions of flavor by introducing unexpected, innovative ingredients. There is an eagerness to try new tastes, discover new ingredients, herbs, plants, and explore new flavor combinations. In desserts alone there are fused herbs in ice cream, spices in mellow dishes such as fruit desserts, and salt sprinkled on sweets. All flavorings are authentic, nothing is imitation. The resulting impression is, correctly, of fresh foods, prepared in straightforward ways allowing the true taste of each item to shine through and be appreciated.

This is where Millennials are different from their elders. A good proportion of them are, are becoming or interested in becoming, knowledgeable about food and how the various cuisines use it. When baking a cake, they don’t pick up a package and read the mixing directions; they get a recipe and buy the ingredients. They don’t subscribe to ‘diets.’ They simply want to eat healthy meals of natural foods cleanly, but flavorfully prepared.

Millennials may not be the easiest generation to understand but I’m convinced their attitude toward food, from provisioning to plating is the best one for us to follow to ensure a healthy future for several reasons.

• We can’t continue to ingest the amounts of sodium, refined products, chemicals and other preservatives we’ve been eating and not have it affect our health.
• We have depleted our natural resources to the point real conservation is needed to sustain them. Finding ways to still enjoy them while consuming less is sensible.
• Prices are going to continue to rise. Once again, finding ways to be able to enjoy expensive items by consuming less of them is the answer. This is especially true of meats. Butchering has changed. In beef, cheaper cuts, flank and brisket are now ground, while chuck and round are sold as roasts and in pork, bacon has come a long way!
• For years nutritionists have been advising less protein, more fiber and concentration on complex carbohydrate with simple carbs provided mainly from fruit. This is the perfect food philosophy for that diet and a way to control weight easily.
• Adding more fiber to our diet while boosting our protein intake with nuts, seeds, grains and cheese is the ideal solution to a healthier diet and a more sustainable eating plan for the future.

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I’ve combined 6 of my short books on separate food categories into 1 reference book titled FOOD FACTS FOR MILLENNIALS. It contains complete information on:

• The different cuts, the uses, cooking methods and times for Lamb, Veal, Beef, Pork (including Ham)
• How to choose, use and carve all types of poultry, Turkey, Chicken, Pheasant, Goose, Game Hens, Squab and Duck with recipes
• The difference between simple and complex carbohydrates and when to choose each
• A description of the basic baking ingredients and of all the alternatives available, even some exotics
• The different types of seafood, Finfish, Shellfish, Crustations, how to select them, clean and store them and serve them

A complete definition of sauces and gravies, the difference, the ways to make them, ’save’ them and their uses. A description of each of the Classic Mother Sauces and their offspring down to the third generation as well as directions for quick pan sauces

Find the complete volume, as well as the separate books contained in it on the site Bookshelf, or on Amazon or our Etsy store.

MEAT ‘BIRDS’ THAT FLY OFF THE PLATE

“Everything old is new again” should apply to these tasty recipes. They really need to be revived because they’re a perfect fit for today’s food culture. The term ‘Bird’ is an old-fashioned one applied to small parcels of mixed ingredients wrapped in thin slices of meat, as opposed to the meat being rolled around them. As a result they appear as small nesting ‘birds’ on the plate, not logs and when cut into, spill their stuffing, like a bird, rather than present in a spiral patterned slice.

Traditionally they are served hot ( although I can think of some seasonal adaptations) which makes them perfect for those who want a lighter, but satisfying, easily prepared meal for a cold winter’s night. They’re also ideal for those who prefer higher end meats such as heritage pork and grass grazed beef, because a small amount can deliver a lot of taste and nutrition, with the proper seasonings and filling. One more plus, extras can be ‘brown bagged’ and eaten cold or quickly nuked, ‘cause they’re finger friendly.

I start my recipes below with my own for pork, then an adaptation by a health conscious Tuscan friend of Italian braciuolini, after that a 21^st cen. take on classic German Rouladen, which also fits this category, and finally I offer one of James Beard’s recipes for ‘veal birds’ from his book American Cookery. In it he points out that these concoctions were once so popular that many European countries and most regions in the U.S. had their own special variation. They all seem to have become ‘extinct’ in the early 1950s, which is unfortunate because they are perfect for our current menu demands–So stay ‘til the end and get some ideas—this WILL work for you!
NOTE: Always remove the string or toothpicks when plating the birds, before adding any sauce or pan juices.

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 hr. basting occasionally and maintaining liquid level. Remove cloves. Serve hot with pan juices.

ITALIAN BRACIUOLINI : Serves 4 -well
A favorite recipe from Tuscany; Usually done in a skillet, it can be difficult, at first, to turn these over in the pan without spilling the stuffing, and it requires a spoon and spatula to do so. That’s why I’m offering an oven alternative. Sounds like a lot of work, but it really isn’t.
8 slices beef braciuolini or sandwich steaks – @ 1 lb.
4 plum tomatoes – skinned, seeded, julienne
2 large ribs celery in thin diagonal slices
1 green bell pepper julienne
1 large onion thinly sliced lengthwise
2 tsp. dried basil
2 tsp. dried oregano
2 tsp. garlic powder
½ tsp. lemon pepper
4 oz. fresh sliced mushrooms
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2 Tbs. butter – divided
½ cup white wine
2 tsp. Worcestershire sauce
1 tsp. mustard
Lay the slices of meat on a board, and divide the vegetables except mushrooms, equally between them, placing them in a pile parallel the long side of the braciole or steaks. Sprinkle the herbs and seasonings evenly over all. Fold the shorter sides over the filling, and roll the longer sides around it. Secure the seams with toothpicks. Preheat broiler. Melt 1 Tbs. butter in the ovenproof pan, carefully roll the topside of each braciuolini in the butter, then rest it seam side down in the pan. This will be a close fit toward the end, so temporarily move one out to make room for another, if need be, but make sure all have a coating of butter. Broil until nicely brown, @ 3-5 min. Turn the oven to 350 degrees, add madrilène, cover and bake for 30 min. When meat is almost done, melt the other 1 Tbs. butter in the skillet, and brown mushrooms, deglaze pan with wine, stir in Worcestershire sauce and mustard until well incorporated. Remove pan from oven, plate braciuolini, stir skillet contents into pan drippings and mix well. Pour over meat.

German Roulaen: Serves 4- Also listed in old cookbooks as ‘Beef Birds’. This is best with less tender cuts of meat such as round
4 (1/4 inch) slices of lean beef
4 slices cooked bacon broken into pieces, not crumbled—turkey or regular
1 dill pickle slivered lengthwise
½ onion thinly sliced
1 tsp. Dijon mustard
2 tsp. oil
Paprika
1 bay leaf
1>2 cups beef broth
Cook onion with 1 tsp. oil in a microware for 1min. Combine with pickle, mustard, bacon and dust with paprika; fill beef slices and secure with string or toothpicks. Drizzle with 1 tsp. oil and place in a pan with 1 cup broth and bay leaf. If using tenderloin broil briefly, if using round, cover and bake at 350 deg. 35>45 min. up to 1 hr. depending on thickness of meat, adding more broth as needed. Serve pan juices on the side.

Veal Birds: Serves 4. It’s interesting that a variation of this dish appears in all older cookbooks.
8 veal cutlets pounded thin-(substitute turkey, chicken or pork cutlets)
2 Tbs. chopped onion
¼ cup finely chopped ham
1 Tbs. softened butter-or more if needed
3 Tbs. chopped parsley
Salt and pepper
4 Tbs. butter
3 Tbs. oil
Flour
1 cup chicken stock
Chopped parsley
1 cup sour cream
Mix onion, ham, parsley, softened butter and seasonings together, divide between the pieces of meat, roll ends together and secure with string or toothpicks. Melt 4 Tbs. butter and oil in a deep pot; dredge the birds lightly in flour and brown in the hot pot. Add the stock, cover and simmer 25-30 min. until tender. Remove birds to a plate, bring the stock in the pot to a boil, reduce a few minutes, then lower heat and add cream. Just heat through and spoon over birds. Garnish with parsley. Serve at once, hot.

PORK- THE WHITE MEAT FOR WINTER

As usual in January, the supermarkets are featuring pork. Traditionally a product of the fall harvest rather than the spring one, it’s long been considered the go-to meat for winter. 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.

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 ‘Picnic’ or ‘Boston Butt’ roast is from the shoulder, not the haunch and unsmoked meat from the haunch is labeled ‘fresh ham’ not ‘pork’.

Pork’s ability to combine with other flavors prompted its promotion, several decades ago as “The other white meat”. At the time, the target of the campaign was presenting it as a replacement for veal, which had always been expensive and was becoming considered inhumane. Pork was now presented in all the cuts traditional to veal, cutlets, scaloppini, and tenderloins. At the same time, 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 in competition with poultry.

Today pork is valued for on its own merits, especially in its starring roles in ethnic dishes from various cuisines Hispanic, Asian ones and our own Southwest to name a few, and has also become an automatic selection for many classic dishes particularly those using veal chops or escalopes. Though poultry can often substitute in recipes for these smaller cut of veal too, 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”.

Conversely, the one problem with pork is its restriction from several diets and here it’s poultry to the rescue. In my book Dinners With Joy, I include replacement suggestions with every pork recipe, and I do 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 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.

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 –
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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, chile 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 drumsticks

RECIPES TO LIGHTEN THE WINTER MOOD AND YOU

We’re into the New Year, and for a lot of people, especially those facing the brunt of Winter, like me, it feels more like the morning after than a fresh start. The idea of facing the winter blahs isn’t improved by the prospect of dealing with diet deprivation to get rid of the effects of over-eating during the holidays either. But what if it didn’t have to be hard? What if we could lose weight and have tasty, enticing meals to look forward to each day? Wouldn’t that make the short days brighter and if everyone around the table was enjoying them too, wouldn’t that warm the cold evenings a bit?

Well, it is possible to have flavorful meals that will help you curb your weight, but you have to be willing to do 3 things.

• Put all canned and packaged foods and/or mixes to the back of the pantry or freezer shelf.
• Brush up on spices, herbs, condiments and use of citrus fruits in flavoring
• Come to understand carbohydrates and how they work

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It’s well known that protein builds muscle, fiber keeps the digestive system running and carbohydrates give us the energy to do everything from blinking to building the muscles to run a marathon. It’s also well known that there are two classes of carbs; simple and complex. The simple are sugar based foods like candy, which are quickly absorbed into the bloodstream giving a quick burst of energy. The complex are slowly absorbed and account for our ability to move through life.

The body’s treatment of all carbs is the same, like a miser with gold pieces. No matter how quickly absorbed, they are welcome and doled out only as needed. Any excess is stored in specially created cells, like the miser’s bags and stuffed under the mattress, or in our case, our skin, which results in those bumps and ridges we call fat. When we restrict our daily deposit of carbs, the body has to make with drawls, and we lose weight.

There’s another important factor in dealing with carbohydrates; often overlooked, fiber isn’t just a digestive lubricant. The more fiber in a food, the longer it takes to digest and the less hungry we feel. This is why fruits despite high natural sugar content are still considered desirable complex carbs. Simple carbs like candy, are often called ’hollow’, not just because they contain no fiber, but also because they leave us still hungry, or feeling empty.

Which brings us to a group of carbs that is often confusing, the dreaded ‘whites’ or ‘starchies’. These are whole foods that have been refined or processed to make the products in which they are used as

Ingredients, lighter, smoother or more easily combined with other flavors. Refined flours are used in baked goods and pasta, cornstarch to thicken gravies and sauces and white rice in desserts, soups and as bedding; all famous enemies of dieters. They have not become simple carbs, but like simple carbs they enter the bloodstream quicker and lack the fiber to satisfy hunger, encouraging larger or second helpings; in other words, over eating.

So it’s very important for anyone interested in their weight, or, in fact, healthy eating in general, to be informed about carbohydrates. I deal fully with the subject in my book How to Understand Carbohydrates, So They Don’t Go To Waist, available on this site, Amazon and our Etsy store.

The recipes below are full flavored low carb ones from my menu cookbook Dinners With Joy, also available on this site as well as on Amazon and our Etsy store. As I do in the book, I’ve included recipes for side suggestions which are also low carb. So happy eating!

ITALIAN BRACIUOLINI: Serves 4
A favorite recipe from Tuscany. Usually done in a skillet, it can be difficult, at first, to turn these over in the pan without spilling the stuffing, and it requires a spoon and spatula to do so. That’s why I’m offering an oven alternative.
8 slices beef braciuolini or sandwich steaks – @ 1 lb.
4 plum tomatoes – skinned, seeded, julienne
2 large ribs celery in thin diagonal slices
1 green bell pepper julienne
1 large onion thinly sliced lengthwise
2 tsp. dried basil
2 tsp. dried oregano
2 tsp. garlic powder
½ tsp. lemon pepper
4 oz. fresh sliced mushrooms
1 can Madrilène—usually sold to be jellied—a form of consume
2 Tbs. butter – divided
½ cup white wine
2 tsp. Worcestershire sauce
1 tsp. mustard
Lay the slices of meat on a board, and divide the vegetables except mushrooms, equally between them, placing them in a pile parallel the long side of the braciole or steaks. Sprinkle the herbs and seasonings evenly over all. Fold the shorter sides over the filling, and roll the longer sides around it. Secure the seams with toothpicks. Preheat broiler. Melt 1 Tbs. butter in the ovenproof pan, carefully roll the topside of each braciuolini in the butter, then rest it seam side down in the pan. This will be a close fit toward the end, so temporarily move one out to make room for another, if need be, but make sure all have a coating of butter. Broil until nicely brown, @ 3-5 min. Turn the oven to 350 degrees, add madrilène, cover and bake for 30 min. When meat is almost done, melt the other 1 Tbs. butter in the skillet, and brown mushrooms, deglaze pan with wine, stir in Worcestershire sauce and mustard until well incorporated. Remove pan from oven, plate braciuolini, stir skillet contents into pan drippings and mix well. Pour over meat.

Suggested sides: Potatoes Seaview: Cover a baking sheet with foil. Wash 2 large potatoes—baking are good for this. Slice them about ¼ inch thick and lay them in lines on the foil, overlapping about 1/3 of their surface. Dot liberally with butter, and broil until nicely brown-@ 10 min. Use a spatula to place them in segments on the plates. Can be done ahead and kept warm.
Broccoli Crowns: 2 large crowns split and steamed to crisp tender, dressed with ½ tsp. oil and lemon pepper to taste.

MINUTE STEAKS IN WINE SAUCE: Serves 4
“Minute Steak” applies to any piece of beef, about ¼ inch thick, that can be “pan fried” to acceptable doneness in about 1 minute. Because of the reduced cooking time, less tender cuts, such as Round, become an option or even the paper thin, “frizzled” beef, used for Philly Cheese Steaks. However, the real beauty of this recipe is that the sauce is made separately, and can be used for leftovers, regular sized steaks, or even as a quick cover for Deli beef, julienned and served over rice
(8) Minute Steaks
2 Tbs. butter
2Tbs. oil
1 medium onion halved and sliced very thin
2 cloves minced garlic or 2 tsp. jarred
1 envelope beef bouillon granules
1 cup water
1 Tbs. cornstarch
¾ cup red wine
2 Tbs. brandy
Ground pepper
Kosher salt
1 tsp. tomato paste or Kitchen Bouquet
4 oz. fresh mushroom slices or (1) 4oz can stems & pieces (optional)
Melt butter in a skillet over medium heat. Sauté onion and garlic about 2 min. Add everything else but the meat, to the pan. Stir until sauce thickens, about 3 min add salt and pepper to taste. Add Kitchen Bouquet if the sauce lacks color. Pour sauce into a small saucepan and keep warm over low heat. Raise heat under skillet to high. Add steaks and brown quickly and evenly, about 1 ½ – 2 minutes. Do not overcook. Plate steaks and top with sauce.

Suggested Sides: Artichokes: This is such a quick meal, you don’t want time consuming sides 1 can artichokes or (1) 10oz frozen box, thawed. 2 jarred red roasted peppers in thin strips, 1 medium onion sliced thin, 1 tsp. dried thyme and 1 Tbs. butter. Sauté the onions in the butter over medium heat until the onion softens @ 3 min. Add the other ingredients and cook until heated through @ 5 min. If directions on artichoke box indicate the need for longer cooking, add them first, cover and cook the required time, allowing at least 3 min. of uncovered cooking with the other ingredients at the finish. Salt and pepper to taste.
Green Beans: 1lb. fresh or frozen, whole or cut, cooked to crisp tender and garnished with a drizzle of oil and sprinkle of lemon pepper.

PORK CHOPS WITH CARMELIZED ONIONS: Serves 4
A very mild dish, so the best substitutes would be turkey or chicken thighs.
4 fairly thick loin or center pork chops @ 2 lbs.
5 large onions sliced @ 3/8 of an inch thick
1 tsp. sugar
1 Tbs. minced garlic
@ 2 cups chicken broth = 1 can Condensed Broth
2 Tbs. butter
2 Tbs. oil
¼ cup Madera wine
Melt butter in a skillet over medium heat and brown chops well. Remove from pan, add oil and sauté onions with sugar until a golden color and translucent add garlic and cook 1 min more. Lower heat and return chops to pan, covering them with the onions. Add the broth, cover and cook 40 min. Plate chops, with onions over them. Add the Madera to the broth and deglaze the pan. Bring the liquid to a boil and simmer for 1 min. to reduce it slightly then pour over chops and serve.
Suggested Sides: Squash: 2 boxes. 10 oz. each, cooked squash. Drain well, mix with 1 Tbs. butter, salt, pepper and sugar to taste. Heat in microwave according to package directions Herb Roasted Carrots: Toss 1 lb. baby carrots with 1 Tbs. oil and 1 Tbs. dried crushed rosemary or thyme. Bake on a foil lined sheet for 20 min. at 400 deg. Toss with ½ Tbs. balsamic vinegar and roast 8 min. more.
Spinach Pie: (2) 10oz boxes of chopped spinach, thawed and squeezed of excess water, mixed with 2 envelopes beef or chicken broth, and 2 eggs. Pour into a greased casserole, sprinkle ground nutmeg on top and bake 350 degrees for 30 min. Both sides can be cooked along with the entrée.

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. As usual turkey can be substituted or veal.
@ 11/2 to 2 lb. pork loin or loin chops cut –

A). in 4 thick slices, or chops, for the grill

B). in 8 thinner slices or chops for the skillet

2 tsp. minced bottled garlic
1 tsp. dried basil
1 medium onion – chopped
(1) 7 oz. jar roasted red peppers
1tsp 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.

Suggested Sides:. A Quick Vegetable Medley. Thaw and drain ½ a 1 lb. bag frozen cauliflower. Slice 2 zucchini, 1 large onion and 1 stalk celery. Pour 1 Tbs. oil in a microwave safe bowl, toss with celery and cook on high 2 min.; add cauliflower and cook 1 min. add onion and cook 1 min.; add squash and cook 3 min. more adding ½ tsp. EACH dried basil and oregano and ¼ tsp. garlic powder. Add salt and fresh ground pepper to taste.

CHICKEN IN LEMON-WINE SAUCE: Serves4
A classic dish, with recipes found in various forms, but always a good choice.
4 boneless, skinless chicken breasts
¼ cup flour
2 Tbs. cooking oil – -canola
2 Tbs. butter
1 small onion diced
2 cloves garlic sliced
1 lemon – zested and juiced
1/3 cup white wine – – recommend dry vermouth
¾ cup water
1/2 envelope chicken bouillon granules
½ cup chopped fresh parsley – – or 2 Tbs. dried
2 tsp. garlic powder
Pound chicken between two pieces of plastic wrap, to an even thickness, and dredge in flour, shake off excess. Place 1 Tbs. oil in a skillet over medium heat and begin to cook chicken, add 2 Tbs. butter, and brown chicken in both sides – @ 6 min. total. Remove chicken to a plate. Add 1Tbs. oil to pan and sauté onion until soft @ 2 min., Add sliced garlic and sauté 1 min, more. Add wine, and deglaze pan by scraping all the browned bits from the surface with a wooden spoon. Add water, bouillon powder, 1 Tbs. lemon juice, and return chicken to pan. Reduce heat and cook, uncovered, over medium- low about 8-10 min. until chicken is done and sauce thickens.
Meanwhile, make what the Italians call “Gremalata” by mixing the parsley, garlic powder and lemon zest in a small bowl.
Plate the chicken pieces individually with sauce. Top each with a small portion of gremalata, and pass the rest.
Suggested sides: 1 lb. Fresh Sugar Snap Peas. Blanch in boiling water @ 2 min. Drain and toss with 1Tbs. olive oil and 1/8 tsp. lemon pepper.
Herb Roasted Carrots: Toss 1 lb. baby carrots with 1 Tbs. oil and 1 Tbs. dried crushed rosemary or thyme. Bake on a foil lined sheet for 20 min. at 400 deg. Toss with ½ Tbs. balsamic vinegar and roast 8 min. more..

PEPPER CHICKEN ROLLS: Serves 4
4 boneless, skinless chicken breasts or 8 boneless, skinless thighs or a mixture
4 bottled roasted red peppers
(1) 4oz jar of mixed olive Tapenade OR next 5 Ingredients combined
12 pitted ripe olives chopped
12 pitted green olives chopped
3 cloves garlic chopped or 1 1/2 tsp. bottled
1 small canned jalapeno chopped (optional)
Olive oil to moisten the above
2 tsp. dried basil
2 Tbs. butter
2 Tbs. oil
1 envelope chicken bouillon granules
1 1/3 cups white wine
¼ cup flour—or less
Toothpicks
If using the Tapenade, then add the garlic, pepper and basil to it. If making it, chop the olives, garlic and pepper together and add the basil and olive oil.
Prepare chicken by pounding very thin. Butterfly the red peppers by slitting each on one side, and lay one over each breast or ½ over each thigh. Spread an equal portion of the olive mixture down the center of the pepper, leaving a 1 inch margin all around. Roll the chicken, starting with the narrower short side and secure with toothpicks. Sprinkle the flour over the chicken rubbing lightly to spread it. Don’t press or the stuffing will leak out.
Heat 1 Tbs. of butter and 1 Tbs. oil in the skillet over medium heat. Brown the chicken, first seam side down, then the top, adding more oil as needed. Be careful not to let it stick. Turn the top side up; add the last of the butter, the wine and the bouillon, stirring to combine. Reduce the heat to low, cover and simmer 10 min. until the chicken is cooked, and the sauce thickens. If the sauce seems too thin, continue to simmer for a few minutes with the lid off.
Suggested sides: Spaghetti Squash Jardn: Halve and seed a small -@ 4 lb. – spaghetti squash. Cover and refrigerate one half. Microwave the other in ½ inch of water, on high 9 min. Cool and drain. Slice 1 small zucchini, 1 small yellow squash and ½ a small onion add 1 Tbs. oil and ¼ tsp. lemon pepper and microwave 2 min. Add 2 chopped tomatoes and Microwave 1 min. Using a fork, remove the meat from the squash. It will come out in spaghetti-like strands. Combine everything together in a bowl, and microwave to heat through before serving. Check seasonings.

COCONUT CRUSTED TILAPIA: Serves 4
4 Tilapia filets – about 1lb
1 cup plain Panko
½ cup sweetened coconut flakes – toasted
1/3 cup mayonnaise
Lemon pepper
Preheat oven to 350 deg. Toast coconut on a piece of foil until golden, about 4 min. watching that edges don’t burn. When cool mix with Panko SEE note below.
Step 2 – Place fish on a lightly oiled cooking surface, a pan or baking sheet. Completely cover the tops with a thin sheet of mayonnaise, more like a veneer. Dust lightly with lemon pepper.
Step 3 – Sprinkle with Panko-coconut mix, and bake 8 min. per 1 inch width of filet, until top is golden, fish puffs slightly and edges bubble. Serve at once

Note: I put the breading mix in an empty herb bottle with a shaker top. It’s easy to apply, and any extra can simply be stored in the bottle.
Suggested Sides: Baked Tomatoes: 4 large tomatoes, tops sliced off, but don’t hollow out. Slide 4 slivers of butter into each tomato, top with breadcrumbs, Parmesan cheese and dried parsley. Broil on a lower shelf until tomatoes are soft and topping bubbles.er
Asparagus Spears: Snap the woody stems off 1 lb. fresh asparagus and microwave with about ¼ cup water for 3-9 min. depending on size until crisp tender. Drain and marinate in vinaigrette of choice until serving.

Salmon with Tomatoes and Greens : Serves 2
2 thick center slices of salmon (slices work better than fillets)
(1) 5 oz. bag spinach leaves  or equal amount of Kale leaves, thick stems removed
(1) 15 oz. can diced tomatoes with juice
1 Tbs. oil –optional
¼ tsp. garlic powder

Skin the salmon and bake on a non-stick surface at 350 deg. for 5 min, per inch of width or until flakes.  When fish is done, put greens in a flat-bottom dish, top with oil if using, tomatoes with juice and garlic. Microwave for 1-2 min. until greens are slightly wilted and tomatoes are warm.  Plate greens topped with tomatoes and place a piece of fish diagonally across each plate. Serve at once.
Suggested side:4 small white potatoes, washed, dried and lightly pierced with a fork in the tops, and microwave, on a paper towel, 2-3 min. Split and rub with butter then run under broiler to brown.