Spring Vegetables Are Here

Spring vegetables are always welcomed after a long winter, especially for many of us this year!
We use special words to describe them, “fresh and crisply tender” and to describe their taste “light, delicate and bright”. The rest of the year we say “ripe, mature, full flavored, hearty and satisfying.”

In truth there is nothing sweeter than a real baby carrot, not the dwarf species sold in bags labeled with the name, but a truly young carrot and the puppy bite of a young radish is so different than the heavier taste of a mature one. Even though fresh asparagus is now available all year, it’s still a local star in the spring, as are peas, beans and young greens. Then there are the special offerings of the season: ramps, which are young, wild leeks, mache, aptly called Lamb’s Lettuce, and nettles which are not encountered as frequently during their very short seasons.

The wonderful thing about spring vegetables is that they are at their best eaten raw or with only a slight blanching. They can be served as entrees, sides, or main course salads with bread and meat or soup. Cook chicken, either whole or parts, or a roast on the weekend and during the week serve it different ways with a fresh vegetables. It’s the perfect way to get your body in tune with the change in season and prepped for summer.

I have mentioned that one of the things I enjoyed living in Italy was seeing the glee the Italians showed with the arrival of each season’s produce. I’ve related the story of the day I was dressed for luncheon and the races, only to open the door to three grinning friends, carrying grocery bags, exclaiming; ”The peas are in!” They had passed the Green Goods shop on their way to my apartment, and plans had changed in a second. We happily spent the afternoon cooking and eating a meal that focused on peas and garlic, another spring vegetable. It was one of the tastiest meals I’ve ever eaten. That recipe follows, along with one for an asparagus entrée.

The other recipes this year focus on salads, especially two rather different ones. However, remember that any of the tender greens with strawberries and toasted walnuts or pecans in a light vinaigrette are delicious salads. More spring vegetable recipes can be found in my posts for April 12, 2012, April 19, 2013 and May 17, 2014.

Peas with Garlic: Serves 4
2 lb. shelled fresh new peas
4-6 cloves garlic-depending on preference
½ lb. cooked ham – cubed
2 Tbs. olive oil
Parmesan cheese
Heat the oil in a large skillet over medium heat. Add the garlic cloves and sauté until browned then remove and discard. Add the ham to the pan and turn a minute to coat, add the peas, lower the heat a bit and stir constantly until just crisp-tender. Serve at once with a grinding of fresh black pepper and passing Parmesan as a garnish. This is excellent with a loaf of crusty bread.

Asparagus with Ham Bechamel Serves 4
1 lb. fresh asparagus spears- if using slender young ones allow about 12 per portion-gage according to size of stalks
1lb. deli sliced ham-not shaved.- allow 4 slices per portion.
2 cups milk
4 Tbs. butter
4 Tbs. flour
½ cup shredded sharp cheese
Paprika and parsley for garnish
Break off the woody part of the stems and put the spears in a microwave proof dish in one layer, if possible, no more than two, or cook in batches. Microwave on high 3 to 9 min. depending on the thickness of the stems. If saucing, shock spears with cold water.
Make a Bechamel or white sauce by melting the butter until it foams, remove from heat, stir in flour to make a smooth paste and quickly add milk. Stir over medium heat until sauce is silky and thick. Do not allow to boil.
Separate the asparagus into 16 equal portions. Wrap each in a slice of ham. Place seam side down in an oven proof dish. Cover with the sauce, sprinkle with cheese and garnish with paprika parsley. Bake at 350 deg. For 15 to 20 min. until cheese melts and sauce bubbles.
If marinating asparagus put drained spears on a serving plate, pour marinade over and allow to infuse as the asparagus cools, then refrigerate or serve.
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My family had 2 favorite dressings for spring salads. One is a vinaigrette made on the spot with the salad, the other a cooked one that chilled is wonderful used as a mayonnaise when chilled, and keeps just as long in the refrigerator.

Vinaigrette Tossed Salad
I recently read an article in Bon Appetit stating that a proper salad should be dressed in layers. If so my family’s been doing it the right way for generations. There are no set quantities. It’s all to preference.
You will need
Sugar
Salt and Pepper
Cider or white wine vinegar
Lemon juice
Olive oil
Garlic powder—optional
Herbs–optional
Cut or slice the vegetables as preference for salad. Blanch asparagus, peas or beans if using. Place then in the bottom of the salad bowl and toss with a few capfuls of cider or white wine vinegar, sugar, salt and pepper. Tear the lettuce or other greens into bite sized pieces and place over the vegetables in the bowl. Drizzle with lemon juice and chill for at least 30 min. Before serving sprinkle with garlic powder and herbs if using and toss with just enough oil to give the greens a sheen. Adjust seasonings toss again and serve.

Hot Boiled Dressing Makes about 2 cups
This dressing is wonderful, cold in place of mayonnaise in sandwiches and salads like potato, chicken, tuna and salmon. Hot it gives a new dimension to spinach and, if you can get them, dandelions Here the young spring spinach is good but the “baby” found pre-packed all year is also acceptable. Just make sure both types of greens are well washed and the hard part of the stems is snapped off. Either salad can be garnished with crumbled bacon. Used cold with the addition of quartered hard boiled eggs it can make a meal of the spinach version..
3 Tbs. sugar
½ tsp. dry mustard
1/8 tsp. paprika
1 Tbs. flour
1 tsp. salt
1 Tbs. butter
½ cup water
½ cup cider vinegar
2 eggs – well beaten
Using the top of a Bain Marie or double boiler, whisk together the first 5 ingredients. Whisk in the next 3 and place top pot over bottom in which the required amount of water is boiling. Cook, constantly stirring, until smooth and butter is melted. Pour a little into the beaten eggs, stirring to prevent curdling, pour the rest of the hot liquid into the eggs. Then return the mixture to the top of the double boiler and cook constantly stirring until mixture is thick and smooth.
Serve hot over chosen cleaned greens. Do not use over lettuces. All greens will wilt with the heat and lettuces don’t stand up well.

Chill leftover and use as mayonnaise or a salad dressing.

Brunch-The Perfect Solution For A Stress Free Day

Easter Sunday is a major international holiday for those who observe it and like other major holidays it’s celebrated by family gathering and a special dinner. In fact, I’ve written a book, Spring Roasts for Easter and Passover that offers some new twists on traditional meats. However, on Easter it’s an acceptable option to enjoy the dinner at a restaurant. Perhaps this is due to the fact that Easter, traditionally, includes a full day of scheduled social activities combined with the following day being the start of a work week. No one relishes preparing and cleaning up after a large evening meal at such a time.

The Easter Parade may be a thing of the past, but there is still church, an egg hunt, afternoon socializing and, of course the dinner. Obviously people need some nourishment to carry them through such a full day. The solution is a brunch. This will make guests, and family feel catered too on a special day while giving the host a sense of having filled their hospitality obligations and freedom to enjoy a dinner out. This brunch can be a casual pick-up, or a more formal seated meal. Either way it should be mainly prepared ahead or so easy to make that it doesn’t cause the cook any anxiety or require more precautions than covering clothes with an apron.

I’ve listed a “Baker’s Dozen” of brunch recipes below. All are simply made. Some, like #1, # 7 & #10 are prepared as served. Others like # 2, # 4, # 6 & # 9 can be partially prepared ahead and finished as served. Then # 5 & # 8 can be completely prepared ahead and baked on cue. In #12 the livers can be made ahead and simply re-heated as the eggs cook, whereas #10 simply needs re-heating before serving. The easiest, yet still tasty and impressive is #13. Simply have the fillings ready and heat the waffles or pancakes according to package directions. A perfect quick
fix.
1. Eggs Aurora: Serves 4
8oz. can tomato sauce
2 tsp. dried basil+ extra for garnish
4 large eggs
Pour sauce into a 10 inch skillet, stir in basil. Heat through over medium and break the eggs into the pan, keeping them separate. Cook over medium until set-2 min. Reduce heat to low, cover pan and cook until egg yolks are done to desired degree. Carefully plate each egg separately, add some sauce and serve at once.

2. Eggs Adeline: Serves 2
2 eggs
2 slices Canadian bacon- cooked
2 Deli slices Swiss or Cheddar cheese
2 thick center slices of beefsteak or other large tomato
1 English muffin
Worcestershire sauce
Split and toast the muffin. Layer equally on each half in order the bacon the tomato and then
cheese. Run under a hot broiler until the cheese just melts meanwhile, poach the eggs. Top each muffin half with an egg and sprinkle with Worcestershire sauce.
Note: I have substituted toasted slices of Italian bread for the muffin and also put the topped slices in the microwave for 30 sec. instead of heating the broiler.

3. Eggs Parmesan: Serves 4—Custard cups are needed for this
4 slices Deli ham—optional
8 large eggs
8 Tbs. heavy cream, half-and-half, or evaporated milk
4 Tbs. Grated Parmesan cheese
Line each custard cup with a slice of ham. Break 2 eggs into each cup. Cover with 2 Tbs. milk or cream. Top each with 1 Tbs. cheese. Place cups on a cookie sheet and bake in a preheated 350 deg. oven until set about 12-15 min. Serve hot with rolls or toast.

4. Toad-in-the-Hole: Serves 4
1 loaf French or Italian bread unsliced
4 large eggs
4 thin slices of ham AND/OR 4 slices of cheese- sharp or Swiss recommended
Butter
Salt and pepper
Cut 4 slices of the bread 2 in. thick and 4 more 1in thick. Using a cookie cutter or a glass or jar, cut 1 ½ in round holes in the thinner slices. Butter both sides of all the slices and toast one side of each. Spread ham and/or cheese on the toasted sides of the thick slices cover with the untoasted sides of the thin ones. Break an egg into the center holes and carefully place on a lightly oiled grill. Close the lid and grill for 5 min. until the cheese is bubbly. Serve at once with salt and pepper.

5. Oven Pancake: Serves 4
6 eggs
1 cup milk
¼ cup butter or margarine melted + extra for topping
1 cup flour
½ tsp. salt
Powdered sugar
Blend first 3 ingredients until smooth. Add flour and salt and blend on medium until smooth.
Pour into a greased 13 x 9 x 2 inch pan and bake at 450 deg. for 20 – 25 min until puffed and golden. Serve from the dish drizzled with melted butter or margarine and dusted with sugar.

6. Spinach Squares, Poached Eggs and Pickled Salmon: Serves 4
12-14 oz. package of frozen chopped spinach
5 eggs
1 envelope chicken or beef bouillon granules
Ground nutmeg
4 salmon fillets 4-5oz.each – thawed if frozen
3 Tbs. white vinegar
2 tsp. pickling spice
Gently poach salmon in salted water to cover plus vinegar and spices, turning once, until no longer transparent, about 8 min. total. Remove from heat, bring to room temperature and chill in broth. Can be refrigerated up to 4 days.
Drain excess liquid from spinach mix with 1 egg and bouillon. Place in a lightly greased 8X8 inch ovenproof dish and sprinkle with nutmeg. Make 4 wells in the spinach and fill each with one egg, taking care not to break the yolks. Bake at 350 degrees for 20 min. until spinach and eggs are set. Cut into squares and serve with drained cold salmon.
*Salmon recipe adapted from Rozanne Gold’s Menu Cookbook

7. Baked Eggs in a Cloud: Serves 4
4 large eggs separated
4 thin slices of ham or smoked turkey
2 drops of cider vinegar
Butter for the pan
Salt and pepper
Optional seasonings
Lightly butter a 7X7x1 ½ inch square ovenproof pan. Preheat oven to 350 deg. Lightly grease the bottom of the pan, and line the bottom and sides with a single layer of ham leaving a slight overhang all around. Whip the egg whites until they stand up in peaks, incorporating the vinegar half way through. Add seasonings. Spoon them over the ham. Using a spoon, make 4 dents in the whites, evenly spaced for portions. Put a yoke in each depression. Bake 12 to 15 minutes until whites are slightly brown and yokes are just set. Serve at once. I like a bit of curry powder or dry mustard in the whites. Alternately serve with Worcestershire sauce to top.

8. Sausage Casserole: Serves 10-12 * To be made the night before
2 ½ cups seasoned croutons – Use the boxed ones for salads or a stuffing mix
(1) 1 lb. roll of sausage
4 eggs
2 ¼ cups milk
10 oz. box frozen chopped spinach – thawed
10 oz. can condensed cream of mushroom soup
4 oz. can chopped mushrooms – drained
1cup shredded Cheddar cheese
1 cup shredded Monterey Jack cheese
½ tsp. brown mustard
Crumble and cook sausage then drain grease. Grease a 13 x 9 inch metal baking dish; spread croutons in the bottom and top with sausage. Whisk to blend eggs and milk; stir in all the other ingredients and pour over the mix in the dish. Refrigerate overnight. Preheat oven to 325 deg. Bake 50 to 55 min. until set and top is golden. Serve garnished with herbs like parsley or with salsa on the side.
* A Bob Evans recipe

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Quiche is a dish that allows a lot of room for variety, yet is quite simple to prepare. If one of these won’t be enough for your family, make two and use different ingredients. Think of it as if you were making pizzas with different toppings.-but here it’s bottoms!
(1) 9 inch deep dish pie shell-store bought is fine– baked
1 Tbs. butter
4 oz. sliced mushrooms—(1/2) 8 oz. can will do –optional
1 small onion diced
4 eggs
1 cup light cream or whole milk
½ tsp. dried mustard OR prepared Dijon mustard
1 cup shredded cheese -Swiss usually preferred
Salt and pepper.
8-10 slices bacon cooked and crumbled OR ¼ lb. sliced Deli smoked turkey- chopped
Dash of ground nutmeg
Paprika and dried parsley
Spray skillet with cooking spray and cook bacon until crisp or frizzle smoked turkey and dice. Melt butter in skillet add mushrooms and onion and cook until they render their juice.-about 3 min. Line a 9 inch pie plate with the crust. Put mushrooms, onion and bacon in the bottom of the pie shell and cover with the cheese. Then pour over the eggs beaten until frothy with the milk, mustard and salt and pepper to taste. Sprinkle with the nutmeg, garnish with the paprika and parsley and bake in a preheated 400 degree oven for 15 min .Reduce heat to 325 degrees and bake for 30 min. more. Allow to stand 5 min. before cutting.

10.Sautéed Mushrooms on Anchovy Toast Serves 2
6 oz. Cremini mushrooms – white buttons will do as well
2 Tbs. butter
2 Tbs. flour
½ cup white wine
½ cup milk
2 slices of white bread
1 tsp. anchovy paste*
1 Tbs. butter
Chopped parsley for garnish
Wipe the mushrooms with a damp cloth. Remove stems and slice. Place caps, tops down, in a pan and bake in 350 degree oven until they release juice. Keep warm. Mix 2 Tbs. butter with the anchovy paste and set aside. Toast bread and cut diagonally. Over medium heat, melt 2 Tbs. . . .butter and sauté stems until golden, about 3 min. Stir in flour and incorporate, add milk and wine stirring until sauce thickens. Spread anchovy butter on toast. Place two triangles on each plate, arrange tops over toast and spoon sauce over them. Serve hot garnished with parsley.
• Anchovy paste can be made by mashing anchovies with softened butter.

11. Creamed Beef in Patti Shells Serves 4
1 pkg. dried beef (3-4 oz.)
4 Tbs. butter
2 cups milk
1 cup green peas—if frozen thawed
4 oz. can sliced mushrooms – drained
4frozen Patti shells –baked tops reserved
1/8 tsp. curry powder
Chopped parsley
Pepper to taste
Trim fat from meat and cut in 1 inch pieces. Melt butter in a saucepan, add flour to make a paste, then add milk and stir to a thick sauce. Add spices, mushrooms, peas and meat. Mix well and heat through. Serve hot in Patti shells with tops on an angle, and garnished with parsley.
12. Chicken Livers on Eggs with Sherry Sauce: Serves 4.
1 lb. chicken livers
4 oz. can stems and pieces mushrooms
2 Tbs. butter
2 ½ Tbs.flour
2 small carrots peeled and thinly sliced
6-8 oz. frozen pearl onions – thawed
2 Tbs. Teriyaki sauce
2 tsp. poultry seasoning
3 Tbs. cream sherry—or Marsala — to taste
8 eggs
Salt and pepper
Rinse and soak the livers in salted water for 10 min. Rinse and place livers, onions and carrots in a pot with water to cover. Boil until livers are slightly firm. Strain and reserve broth. Rinse livers in cold water. Gently pick fat from livers and divide very large ones. Measure cooled broth and add water to make 2 cups if needed. Whisk flour into cooled broth until dissolved; add spices, sherry, Teriyaki sauce, mushrooms, onions and carrots. Bring to a simmer and stir until sauce is thickened. Fold in livers adjust seasonings and keep warm.
Melt butter in a sauté pan and scramble eggs. Add salt and pepper to taste. Serve livers over eggs while hot

13. Store Purchased Pancakes and Waffles—Upgraded for a Special Day
1)The waffles can be topped the traditional way with butter and syrup but can also be served with the various fruit toppings listed under French Toast.
Sautéed Apple Topping: Serves 4
4 medium apples sliced
2 Tbs. Butter or margarine
2 Tbs. sugar
Dash cinnamon
Sauté apples in butter or margarine for 6 to 8 min. until tender. Stir in sugar and cinnamon.
Serve at once. Can also be done in a microwave at 1 min. interval

2) Pancakes can be served traditionally too but try folding them over fresh fruit slices, or put chopped fruit in the pancakes. Top with a dollop of sour cream, yogurt or cottage cheese. Garnish with powdered sugar if you like.
Cheese Filling: Serves 4
8 pancakes- thawed and warmed if frozen
8 oz. cream cheese
4 + Tbs. milk
1 Tbs. curry powder
½ cup finely chopped toasted almonds, pecans or walnuts + more for garnish
Black pepper
4 Deli slices of meat—turkey, ham or preference
Mix the cheese, curry, pepper and nuts with enough milk to make spreadable. Spread on
4 pancakes, cover with meat, top with second pancake and garnish with nuts.
Variations: 1 cup yogurt, ½ cup drained crushed pineapple for the cheese milk and curry.
Keep the pepper and nuts and use ham.
Use the cheese, milk, nuts and pepper but substitute ginger preserves for the
curry.
Use your imagination.
Happy Easter everyone——
But remember it doesn’t have to be Easter to enjoy brunch, any old day will do—-

One Fish, Two Fish…

We are approaching what is probably, annually, the day of the largest fish consumption, worldwide, Good Friday. Fifty years or more ago, the stipulation to eat seafood on certain days through the Lenten season was considered a sacrifice requiring some effort. Now with improved freezing methods, modern air transport and aquaculture, fish is plentifully available everywhere. Moreover, we are increasingly health conscious and aware of the benefits of fish in our diet. Yet, I am still surprised at how little we actually know about seafood in general, especially when choosing what to purchase for dinner.

For more complete information my book All About Seafood is available on the blog Bookshelf. See the box at the right. Also for information and lots of recipes visit this Blog Site’s Archives for Feb.21 & 28, Mar.7 Apr. 11 and Sept.25 in 2013 and Apr. 23, 2014.

Several weeks ago, I took advantage of a supermarket’s sale on frozen fish. In the checkout line a woman whose cart was loaded with frozen flounder, glanced in my cart, and asked what I was going to do with so many varieties. The conversation spread to the clerk and other customers and it became clear that they were willing to try new things but they wanted direction not only in preparing but also in purchasing. It’s one thing to order something new from a menu but another to buy and cook it at home, without knowing a little about it.

I understand where they’re coming from. Due to improved transport and freezing facilities, plus the rise of “fish farming” globally, over the past thirty years an increasing variety of seafood has come to market. Often the names are “PR” related for sales. For example Bronzino, or Branzino is one of the many European names for sea bass, given to distinguish it from the American Big Mouth Bass. That again is a bit misleading, because species of sea bass can exist in either salt or fresh water, and are cultivated in Europe for food. The plain old bottom line is you may have bought it with an exotic name as an import, but serve it in any recipe for bass.

Sometimes even the fish mongers are not sure, especially in supermarkets where they don’t control the stock. The first time I saw Bronzino I was told it was a white fish from South America. The best thing to do is to research the item on the internet. Then look up recipes by the common name and the one by which you bought it. You find, as in the case of bass, general recipes, but also new choices under the sales name from the country of export.

Old products appear under new names as well. My Grandmother came from an inland, mountainous state, and recalled the only fish they sometimes had in mid-winter was “Salt Cod” served in a cream sauce with potatoes. It was almost impossible to find for her in the mid-fifties, especially since we lived in a coastal city. Now, it’s everywhere but sold as Baccala, and one main presentation is just as Nana remembered.

Some fish are sold under the same name, but taste quite different. Pollock is one of these. Alaskan Pollock, from the Bering Sea, is the sweet, mild, white, flakey fish used commercially to prepare oven-ready often breaded sticks and fillets. Norwegian Pollock, from the North Atlantic is tougher with a taste more like cod and the species most often sold in fish counters or frozen raw.

Tilapia appeared on menus in the late 80s, and is probably the most common of the newer species of seafood available to us. I recall first being told it was from Israel. Actually it’s native to Africa, but has a long history of being introduced to other countries, for example Japan, as a food source. It’s a large fish which breeds well, grows fast and can tolerate any type of water, fresh, brackish or salt and easily adapts to environments. Tilapia have caused some problems is escaping from controlled areas and eating the aquatic plants other species need, but when introduced to the Saltan Sea it proved to be one of the few species able to tolerate the salinity and is now critical to the ecology. Few food sources are as globally sustainable as tilapia

Mild tasting with a semi-firm white flesh, tilapia is as adaptable in the kitchen as it is to its environment. Nearly every cuisine has several recipes for it or suggests it as a replacement for another similar fish such as flounder. If one is starting an acquaintance with any of the newer types of seafood to be found in the markets, tilapia is a good place to begin.

Another confusing point is buying fish is the question of salt water vrs. fresh water and if there really is a difference. Well biologically there is. Fresh water fish have more salt in their bodies. Since water constantly flows through their bodies through the gills and skin they don’t need to drink any, and their kidneys help maintain the correct balance by releasing large amounts of diluted urine.

Salt water fish have less salt in their tissues than exists in the surrounding water. The salt in their environment draws the water from their bodies and forces them to drink large amounts to maintain a healthy balance. They secrete the salt through their gills and the kidneys produce only small amounts of concentrated urine which contains Urea. Animals have this too. It binds nitrogenous waste to prevent it turning into poisonous ammonia within the body. It is expelled through urine. Because salt water fish kidneys contain concentrated amounts of urine, they must be removed soon after catch or the urea will leech into the flesh. Sharks are an exception. To maintain a healthy balance with their environment, they store urea in their blood. Sharks caught for food supply should be bled as well as soon as gaffed or the ammonia will taste and spoil their meat. If you are buying or have ordered salt water fish and smell or taste a tinge of ammonia, reject it.

Otherwise the difference is simply a matter of taste, because many species are interchangeable in recipes, especially Asian ones. Size also matters. Fresh water fish tend generally, to be smaller and hence, less able to be cut into steaks, which can better tolerate harsher cooking methods, grilling, stewing or made into chowders. There’s a chart below which indicates taste and texture differences of fish categories. Learn them and if you see an unfamiliar name in the fish display, ask the monger what that fish resembles. The answer will give you a good idea not only of whether it fits your preference but also of how to cook it.

I grew up in a resort town on a barrier island. Fish was plentiful and usually prepared to highlight its freshness; just broiled or baked with butter and lemon. Well, restaurants sprang up and now these simple presentations are the most expensive, because they require the best cuts. On the other hand the great variety of other preparations on the menus shows the versatility of seafood and how much we have come to enjoy it in all different ways from many cuisines. There’s no reason not to extend that pleasure to our own dining tables.
Categories of Fish

Occasionally a recipe asks for a fish that isn’t available that day. Substitutions can be made within the fish type. For example:
A. Full flavored with firm meaty texture and high in omega-3 fatty acids :
tuna, marlin, swordfish, shark
B. Mild tasting, lean, fine flake and sweet flavor:
Sole, flounder, tilapia, halibut, orange roughy
C. Mild tasting, lean, large flake, and sweet flavor:
Cod, haddock, bass, rockfish, ocean perch,
D. Firm, moderate flavor and medium oil content:
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E. Rich oily fish, firm flake and medium to strong flavor depending on species:
Salmon, wild or farmed, trout, artic char, steelhead
Some Recipes to Get You Started
:
COCONUT CRUSTED TILAPIA
4 Tilapia filets – about 1lb
1 cup plain Panko
½ cup sweetened coconut flakes – toasted
½ cup + mayonnaise
Lemon pepper
Step I- Preheat oven to 350 degs. Toast coconut on a piece of foil until golden, about 4 mins. watching that edges don’t burn. When cool mix with Panko.
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 mins. 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.
Mediterranean Bronzino;
This is a delicious way to cook fish and a wonderful way to serve vegetables. Mackerel is originally recommended but I find the technique works well with almost any skinned fish fillet, even a white fish like Tilapia or flounder. I use a variety of vegetables, cut beans, broccoli, usually peppers and always onions. For the tomatoes, anything goes, leftover sauce, any type fresh or canned. I allow for at least 1 ½ cups cooked vegetables, per portion.
Microwave the diced raw onions, peppers and any others you’re using in a bit of oil for 1 min. Add any frozen ones and cook 1 min. more. Mix with any cooked items and the tomatoes or tomato sauce. Put in a pan, cover with the fish fillet. Lightly spray the fish with cooking oil and sprinkle with a little lemon pepper and paprika. Bake at 350 deg. 8 min. per 1 inch width of the fillet-about 20-24 min. until fish flakes and vegetables bubble. Serve at once while very hot.
This is excellent with rice, or an ear of corn or a potato, split, microwaved until just soft, split and broiled with a thin coating of butter until golden.

Mahi-Mahi This Hawaiian fish loves a tropical touch—reference Tuna
4 fillets of fish 8oz. each
2 tsp. sesame oil
4 Tbs. sesame seeds
2 Tbs. oil
2 cups pineapple chunks or melon cubes
2 Tbs. diced onion
2 Tbs. Diced green pepper
½ cup cilantro chopped ( good but optional)
Juice of a lime
Combine last 5 ingredients in a bowl to make salsa and chill. Rub each fillet with the sesame oil, sprinkle one side with the sesame seeds and press them in. Heat 2 Tbs. oil in a skillet and cook for 4 min. Turn and cook another 3-5 min. depending on the thickness of the fillets until just opaque. Serve hot with the salsa.

If you don’t feel comfortable experimenting with a new recipe and a new type of fish, try the recipe with a fish you’ve cooked before, or an old recipe with a familiar type of fish.

Join us next week for a look at Easter Brunch—-

A New Look At Slow Cookers And Their Uses

Slow cookers were introduced to much applause in the 1970s. Since then their popularity has faded and revived at consistent intervals of about 20 years, the late 1990s and again this winter. Perhaps it’s a generational thing, perhaps it’s related to prolonged, severely cold weather. Certainly that could be the case this year, but never-the-less, slow cookers have proven that though they may be considered passé for a while, they have staying power as useful appliances.

 

There’s no doubt that part of their popularity down time is due to their nature. Slow cooking implies well done food as in soups and stews, which are associated with cold weather. So they’re function is regarded as seasonal. On the other hand, many of these slowly cooked “winter” dishes are acceptable served chilled.

 

Italians are very fond of Minestroni with kale or spinach and pasta as a summer lunch. Many hearty soups can be cooked ahead and served chilled. Cold bean soups, with a salad make excellent warn weather meals. A friend slow cooks pork roasts in barbeque sauce, until meltingly tender, then shreds the meat. Her “Pulled Pork” sandwiches, topped with slaw, tomatoes and other goodies, are the anticipated highlight of her summer parties for all ages. Meatballs are another great yard party favorite, especially in sandwiches for kids or as Hors d’Oeuvres. They can be made days ahead and frozen, then simmered in sauce and served from a slow cooker.

 

It’s also nice to have dinner cooked and ready when one gets home from work, or totally prepared to serve when guests arrive. This aspect appeals to our A.S.A.P. mentality. What may not appeal is having to wait for a dish to cook if it doesn’t fit our schedule. I’ve heard people say that the recipes with less cooking times can cause conflicts and they don’t bother with them anymore because it’s easier and faster to make similar recipes the traditional way.

 

Speaking of traditional cooking methods, our narrowing world and expanding tastes have led to a variety of new cuisines and/or innovations in familiar ones, being presented to us. Logically, these new experiences are introduced in their simplest, quickest forms, so that we may accept, understand and copy them. Though these cuisines do contain dishes that could be made in a slow cooker, might even benefit from it, they are not the ones we come to know The frying pan has become the sauté pan, capable of producing the whole entrée, not just ingredients. So the slow cooker sits on the shelf with the stew pot and soup kettle.

 

In fact, it is faster and if not easier, certainly no more work, to make some recipes the traditional way. Personally, I find that any recipe requiring me to brown the meat and/or vegetables and deglaze the pan usually needs very little effort and cooking time to finish. Often I can do this in the same pan, even pause the cooking and finish later. It eliminates having to haul out the slow cooker and clean that too.

 

Of course browning ingredients and gathering the flavors it creates is a big plus for traditional cooking. On the other hand, one of the best features of slow cooker preparation is that it restricts use of fat. Some recipes may request oil, but not other shortenings, and it demands that meats be well trimmed. Another advantage is that, because of the extended cooking time, it stipulates cheaper cuts of meat, which have a lower fat ratio. Slow cooker recipes also instructed removing chicken skins long before it became popular or was recommended for healthier diets.

 

So where is this discussion of slow cookers leading? First, to urge you to learn the pros and cons of slow cookers, and to get to know your own appliance. Different makes and sizes handle tasks differently. Second, to convince you that just because the food writers move onto more seasonal dishes, you don’t have to store the slow cooker away with the winter coats. Third, and most important, pick and choose recipes. Learn which are better in the slow cooker and which you prefer the traditional way.

 

This choice doesn’t have to be set in stone either. If you don’t have hours to watch over a family recipe for stew, but hunger for it, you can convert it to a slow cooker recipe. Likewise, if there’s a slow cooker recipe you want that night, you can change it to a traditional one. You’ll find a conversion chart below and some examples A few other tips are.

1)Just remember that slow cookers don’t allow moisture to evaporate as traditional cooking methods do, so reduce the liquid often by half.

 

2)The best thing to do when adapting a recipe is to find a similar one in the desired cooking method, and compare the ingredient amounts especially the liquid.

 

3)Vegetables may not cook as fast as the meat, and should be used in smaller sizes or cut in chunks. Examples–baby carrots and, pearl onions in place of regular. Check example recipe for correct size.

 

5) Though it may be used to keep a cooked dish warm for serving, never reheat in a slow cooker. If food has cooled remove it and always follow the directions for your appliance.

 

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            

 

 

Below are 3 recipes for Coq au Vin a classic one, a slow cooker one and a stove top adaptation to make in a sauté pan. The use of tomato paste in the slow cooker version is to give brown color to the sauce, not to alter taste. It compensates for browning the meat prior to putting it in the oven in the traditional method. This is a classic European use of the ingredient where coloring agents like Kitchen Bouquet and Gravy Master are not available, nor desired.
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Classic Coq au Vin; Serves 6
½ lb. pearl onions – peeled if necessary
2 stalks celery chopped – optional
1 Tbs. oil
3 Tbs. butter
6 large pieces of chicken-split breasts, thighs and legs or breasts with wings-skin removed
1 clove mashed garlic
¼ cup flour

6 slices bacon-cut in 1 ½ inch pieces
1 ½ cups red wine
11/4 cups chicken stock
1 bay leaf
½ tsp. dried thyme
1 ½ cups sliced mushrooms
Salt and pepper to taste
Parsley to garnish
Crisp the bacon in a large skillet, remove. Add the oil and 2 Tbs. butter to the pan and brown the chicken. Remove to an oven-proof casserole with the bacon. Melt the other 1 Tbs. butter in the pan, stir in the flour and cook until brown. Add wine, stock and herbs, bring to a low boil then simmer and stir until thickened. Add celery, garlic and onions, stir to mix adding salt and pepper and pour over chicken. Cover casserole and cook in a preheated 325 deg. oven for 30 min. Uncover, add mushrooms and continue to cook for 10 min. Remove bay leaf, skim fat if needed, adjust seasoning and serve hot garnished with parsley.

 

Slow Cooker Coq au Vin; Serves 6
2 cups frozen pearl onions thawed
6 boneless, skinless chicken breast halves
1 clove minced garlic
3 Tbs. flour
4 slices bacon- cut in 11/2 inch pieces
½ cup red wine
¼ cup chicken broth
¼ cup tomato paste
1 tsp. dried thyme
1 cup sliced mushrooms
1/8 tsp. pepper
Parsley to garnish
Crisp bacon in a sauté pan, drain and crumble. Layer ingredients in the cooker beginning with onions, then bacon, mushrooms, garlic, thyme, pepper, chicken, wine and broth. Cook on low 6-8 hours. Remove chicken and solids, cover and keep warm. Cool ½ cup cooking liquid in a bowl. Turn cooker to HIGH. Mix reserved liquid, flour and tomato paste until smooth. Stir into cooker pot, cover and cook 15 min. until thickened. Pour over chicken and vegetables, garnish with parsley and serve hot.

 

 

Skillet Coq au Vin; Serves 6
3 slices bacon in 1 inch pieces

6 boneless, skinless chicken breasts
2 Tbs. butter

2 Tbs. oil

1 medium-large onion diced
4 oz. can mushroom stems and pieces
¾ cup red wine + more if needed
¾ cup chicken broth + more if needed
1 tsp. dried thyme
Pepper and salt to taste
Parsley to garnish
Brown bacon until crisp, drain, crumble and pour off fat in pan. Melt 1 Tbs. butter with 1 Tbs. oil in a skillet and brown chicken, adding more butter and oil as necessary. Sauté onions until soft, add mushroom and thyme, add broth and deglaze pan, add red wine. Return chicken and bacon to pan, add pepper and salt to taste, cover and cook over medium-low heat for 40-45 min. checking occasionally on fluid level, Sauce will thicken, but if level is too low, add more wine or broth. Adjust seasonings and serve hot, garnished with parsley.

***

Slow cookers do not brown, crisp or produce golden crusts, so don’t attempt to convert any recipes requiring those things. Also, though microwaves require little fluid too, the principles of cooking food are totally different. Microwave recipes must first be converted to traditional cooking before they can be converted to slow cookers.

 

All these things having been said, with the warm weather coming, give some thought to the ways your slow cooker can continue to be of use in the months ahead. There are soups to be made and chilled, side dishes for barbeques, sandwich fillers, like the pulled pork mentioned above. Though you can’t re-heat in a slow cooker, dishes such as meatballs in sauce can be made and kept warm through serving time in them—very handy!

 

Next week while we’re in the Lenten season, I think we’ll look at some fish dishes. See you then!

SAINT PATRICK’S DAY 2015 MADE EASY

I had written a post on slow cookers before I really looked at the calendar and saw Saint Patrick’s Day was here. So next week the slow cookers, this week we’re going Irish. I have a book on my blog bookshelf, SOME SAINT PATRICK’S DAY RECIPES, From Canapes to Coffee, which covers both traditional and slow cooker ways to prepare the favorite dish, Corned Beef and Cabbage as well as how to “corn” the beef at home—a money saver—and how to substitute ham for beef in the process. Of course also included is how to select the right cut of meat. So I’m not too far off track with this detour.

As the title suggests, the book covers other courses, sides and leftovers, but, hey, one can never have too many options. Being able to offer choices is part of the fun of cooking, financially strategic to planning, and can make an entrée’s encore seem new So, in this discussion, I’m going to add to the alternatives I’ve previously suggested to accompany the day’s favorite dinner or serve the leftovers. For even more ideas, please check this blog’s archives for posts from Mar.16, 2012, Mar.14, 2013, and Mar. 13, 2014.

 

Canapes before a heavy dinner should be limited and light. The old warning “Don’t spoil your appetite.” is valid. One always acceptable offering is a wedge of cheese. The Irish make wonderful cheese and as a change from crackers, present it with slim, toasted slices of Soda Bread cut in bite-sized pieces.

 

Soup again is filling, but it’s so versatile that it has to be included. It can introduce a meal be made into one or serve as a snack. Here are two recipes, in keeping with the day, which can easily do these things;

 

Cabbage and Potato Soup  Serves 4- 6
2 Tbs. oil

4 baking potatoes- unpeeled

14 ½ oz. can chicken or vegetable broth

3 cups water

2 small onions – diced
3 cups shredded green cabbage
6 cloves garlic-halved
1 Tbs. caraway seeds + extra for garnish

Salt to taste
Sauté the onion in the oil until soft (3-4 min.) Add the garlic and cabbage and cook for 10 min. stirring to prevent sticking. Add the potatoes, caraway, salt and liquid; bring to a simmer, then cook until the vegetables are tender. Puree, and serve warm with caraway seed garnish.

 

Cheese Soup Serves 6

1 carrot diced
1 small onion diced
1 stalk celery diced
4 Tbs. butter or margarine
4 Tbs. flour
2 cups chicken or vegetable broth
½ cup Half and Half

¼ tsp. paprika
½ cup beer

8 oz. shredded sharp Cheddar cheese

Salt and pepper
Melt butter in a pot. Cook vegetables in butter until soft. Add flour and mix until smooth. Add broth, paprika and Half and Half bring to a boil, reduce heat and simmer until thickened. Lower heat, add cheese and stir until melted, Add beer, salt and pepper, and cook until incorporated, but don’t boil. If too thick add more broth or cream. Serve warm.

 

Adding Extra Taste to Corned Beef
These sauces can be served with the beef, used as spreads with leftovers and one can be converted into a salad dressing.

Horseradish Sauce—Makes 1 cup.
Boil 1 cup cooking liquid from beef until reduced by half. Cool and stir in 1/3 cup sour cream and 1/3 cup drained, prepared horseradish. Serve chilled.

Cumberland Sauce – Makes about 1 ¼ cups. Melt over low heat 1 jar currant jelly. Stir in 3 Tbs. spicy brown mustard or to taste. I like to add a couple drops hot sauce. Serve room temperature or warm.

Lemon-Mustard Sauce: Heat 1 tablespoon olive oil in small saucepan over medium heat. Add 2 tablespoons finely chopped shallot; cook and stir about 2 minutes or until tender. Remove from heat; cool 1 minute. Stir in 2/3 cup dairy sour cream, 1/3 cup Dijon-style mustard, 1 tablespoon lemon juice, 1 tablespoon chopped fresh dill and 1 teaspoon honey. Season with 1/4 teaspoon each salt and pepper. Cover; set aside.

*To use as a dressing with the leftover corned beef salad with roasted vegetables, stir ½ cup sauce with1 Tbs. sherry or white wine vinegar.

 

Sides

Roasted Red Beets and Carrots Serves 4

15 oz. can small whole beets, drained
½ lb. (bag) baby carrots
1 Tbs. oil
½ tsp. ground ginger
2 Tbs.balsamic vinaigrette dressing
Salt and pepper to taste
Toss beets and carrots, in separate pans, with ½ Tbs. oil each. Roast at 375 degrees .until tender and browned in spots. Combine vegetables and toss with ginger, vinaigrette and salt and pepper to taste… Serve warm.

 

Leftovers

Roasted Vegetable Salad Serves 4
12 ounces cooked corned beef coarsely chopped
5 cups thinly sliced savoy cabbage (about 1 pound)
5 cups torn Romaine (about 3-1/2 ounces)
3/4 cup roasted onion rings cut 1/2 -1 inch thick
3/4 cup roasted carrots
1/2 cup toasted chopped walnuts reserved to garnish
Salt and pepper

Lemon-Dill Dressing (see above)

Toss all ingredients with the dressing. Garnish with nuts. Serve with artesian bread, Irish soda if possible.

 

Colcannon Serves 4
1 lb. small redskin potatoes halved
½ head of cabbage shredded as for slaw
¼ cup sliced green onions (scallions) white and light green parts—dark green ones reserved
¾ cup milk
1 tsp. chopped garlic
½ lb. corned beef cubed
Salt and pepper to taste

Cook the cabbage in water to cover until tender- drain. Sauté the scallions and garlic in the melted butter, until soft. Boil the potatoes in water to cover until soft enough to mash. Mash potatoes in jackets, with the milk, salt and pepper. Stir in the onion-butter mixture, then the cabbage and finally the corned beef. Serve warm garnished with the chopped, green scallion tops

 

Desserts- Both the recipes below are easy and economical yet novel.. The liquor required can be purchased in “splits” or mini-bar bottles for about $1.00 each and 2 bottles of Guinness covers 4 servings.

 

Ice Cream Floats Serves 4-6

The technique is the same for both of these deserts. Soften 1 quart ice cream and stir in 1 oz. Bailey’s Irish Cream and 1 oz. Irish Whiskey until incorporated. Re-freeze. Per serving you will need one scoop of ice cream placed in a tall glass—stemmed present well.

• Guinness Float-Use vanilla ice cream. Pour over the Guinness, garnish with a few shavings of bitter chocolate and serve.
• Irish Coffee Float – Use coffee ice cream. Pour over strong black coffee or espresso, garnish with whipped cream and serve.

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Rum-Raison Rice Pudding Serves 4

To 4 portions of prepared rice pudding, either home-made or commercial, add-

¾ cup raisins soaked to plumpness in 2 Tbs. rum (several hours or overnight)

Serve warm or chilled

“Top ‘O the Mornin’ “ y’all! See you next week for a new look at slow cookers.

THE INFORMED SHOPPER- PART III-FOOD PRICING

Last week the discussion was about dealing with the marketing ploys stores use to lure us into spending. Now let’s look at actually selecting the products we buy. Most people, me included, are very brand loyal. For this reason, although I recommend against storing extra items, I do recommend keeping spares of those products you use frequently when devoted to one brand.

If you get to the market and find your preferred brand is out of stock, check the Courtesy Counter to inquire if they might have some in supply. If it’s on a special that week ask for a raincheck. This will hold the item at the stated price for from 30 to 60 days, depending on that store’s policy. If you need the item that week, or find the price has skyrocketed since you last bought it, then you need to find a substitute. Trying alternative brands is not really a bad idea in general. You can find back-ups, but might even discover preferences. This happened to me with mustard recently. I had always bought one famous brand but had to settle for another and was so pleased that I’ve stayed with it.

Choosing an alternative brand sounds more difficult than it is. If price is the main concern, don’t search the shelves at eye level; instead, look to the top, near the bottom and the ends of the section. There you’ll find the less expensive brands. If finding the best substitute is the goal, the brands on either side of the one you like are usually the ones with comparable sales. If it’s taste duplication you’re after, study the labels. Ingredients are listed in order of amount. The brand having the list in the same order as your preference will be the closest. This requires that your brand be available for comparison. It’s a good idea to do this in advance, so if the need arise, you’ll know what to buy.

During the discussion on menus a few weeks ago, I mentioned the wisdom of using a store’s flyer as a guide to plan the week’s meals. I explained the difference between “features” and “sales” and suggested basing dishes or filling in menu gaps using listed products. Under many of the items listed in the flyers there often appears in small print; ”members price, all others pay—-“ This means that the Courtesy Counter in that store will issue a card entitling the costumer to the stated discounts when shopping there. These cards are well worth the savings and unlike coupons, never expire.

Speaking of coupons, they can be a curse or a blessing. I’ve often told the story of a neighbor a stay-at-home-mom, who stopped for morning coffee at a Starbuck’s located in a supermarket. She picked-up a paper, saw some coupons and decided to shop while she was there. The rest was history. Coffee and shopping became a daily thing, then came spending every morning chasing down coupon sales at local markets. In a short time she was coupon shopping, not food shopping and within months she had filled the basement with bags of “good deals.” The spree stopped when her husband declared it a health hazard and threw out most of the food… My point is chasing down a coupon just because it looks like a saving isn’t worth it. Be sure it’s a product you will use. Otherwise, it’s money lost.

Still coupons can be helpful. I especially like the ones on Apps. They are more selective, unlike the old cutting frenzy with the newspaper inserts, when any coupon that looked appealing got clipped, saved and often used, just so it didn’t expire, not because it was needed.

Store coupons are usually a 2 or more for deal. If you can’t use the complete amount, pass on it and buy only what you need even if you pay full price. In the long run you’ll spend less. Again unused excess leads to waste and waste is money lost. Which reminds me always check a store’s policy on sale prices on multiple items. Be sure if a price states 2/5 or 10/10 you can buy 1 at $2.50 or 3 for $3.00. Some stores require purchasing the whole stipulated amount to get the price.

Moving on to pricing, nearly everything is being geared to larger quantities. Thirty years ago when B.O.G.O. meat sales became popular, the packages were of various sizes. Now they average several pounds, making it difficult for people buying for families of three or less. The thing to remember in these sales is that the advertized item will be priced higher than normal to make the offer worthwhile to the store. Therefore the customer must buy two to realize value from the sale. If you don’t want to buy the double amount the price will still be above the regular, and you should look elsewhere and wait for that item until the following week when prices return to normal.

Nowadays, meat sales in general are presented in larger quantities. When written in the flyer, “3 lb. or more” beneath the advertisement, the packages in the bin will all be “family pack” or Valu-Pacs. Lately, their weight amounts are closer to 5 lbs. than 3 lbs. Moreover, many sales on roasts include only whole loins or butts, no longer sections. Again the smaller family pays the price, unless they are planning to entertain, have adequate storage space or can split the purchase with a friend.

The situation has been greatly influenced by reduction of the number of meat processing centers in the U.S. from dozens to single digits and the Meat Packer’s Union has largely disappeared. Under these circumstances the best way to satisfy the increasing demand is to supply, in pre-cut bulk lots, the most popular cuts from a sales standpoint.

This bulk marketing mentality has crept over to the produce section. Items formerly sold loose, are now pre-packaged, broccoli spears, mushrooms and grapes to name a few. The problem here is that the packages are all the same weight and one-size-fits-all doesn’t hold true in food shopping.

A few days ago, I read a “Shoppers Advisory” written by an “Expert” who flatly stated that the biggest mistake made by people food shopping today was not taking advantage of bulk buying. I’ve been on both sides of this debate, having graduated to “empty nester’. The larger amounts were great when I could use them, but I can assure you that provisioning a small family with these marketing tactics is the more difficult task. If I want grilled burgers I don’t need a bulk package, or a whole loin for a stuffed pork roast, nor for that matter is it an economy for me to buy a whole gallon of milk

 

Yet sometimes it makes more sense to buy the bulk package, especially ground beef, considering the current price. My personal solution is to shape the meat into about 3 balls per pound, (one portion) wrap each in plastic wrap and freeze them. I hold back 4 or 5 to make a meatloaf which leaves 8 or so, a manageable amount. The meatloaf I cook that night and serve the leftover later in the week.

 

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Produce should be kept refrigerated and frequently checked to be sure it’s dry. Stemmed produce such as asparagus, broccoli, scallions, even celery stay really fresh when placed in water as fresh flowers would be. That way it’s ready for an encore if you bought more than needed for one meal.

Strangely, the opposite trend has taken over in frozen produce. The 1 lb. bag of vegetables has been replaced by the 8 to 12 oz. “Steam in Bag” version costing 25% more. If the recommended serving of vegetables is ½ cup or 4oz., then neither the smaller nor the larger family can fulfill their needs as they would with one 16oz. bag. The smaller family often has one portion too many and the larger family not enough. Either the bag is opened and the correct amount cooked the traditional way, or one is stuck with leftovers, which won’t mix well with freshly cooked for another meal.

They both must buy 2 bags of “steamables” at a cost of 50%more. That’s a hike, especially for a nutritional staple. Unfortunately, price of the traditional 1lb. bags of frozen vegetables has also gone up, but not equal the price of 2 of the “Steam in Bag” ones. My solution has been to wait for a local supermarket to have a sale on “Bagged” vegetables and stock up. Finding a store that still carries them is another option. The best bets are dollar stores and bargain markets.

 

Dairy products rose quickly a year or so ago, but have somewhat stabilized recently. Ice cream can fluctuate seasonally, but overall, it’s path has resembled the frozen vegetables. The price rose drastically two years ago, then steadied, but for a lesser amount. The most popular size, the ½ gallon is now 1 ½ quarts..

 

Many products have been altered in this way. The price may have stayed the same, or risen only slightly, but the net weight of the contents has been reduced. So make a habit of periodically checking the information on the container and the size and shape of the container too… It’s wise to remember that 99% of the products we buy contain corn, soy or wheat in some form. These products’ prices are controlled by large corporations, from seed to shelf, and can be changed at will. Don’t anticipate any derivation from the steady rise in the foreseeable future.

 

There’s no doubt with food prices rising as they have over the past few years, you, the shopper, seek a way to gain control. The surest way to do this is to adopt an organized approach and be informed about the subject. You need a plan.

Study the different market flyers; choose the one that best fits your ideas for the week’s meals. Using that flyer as a guide, plan the week’s menu down to the last ingredient and include every single one in the shopping list. Then eliminate duplications you have in stock. Again using the flyer’s prices as a guide, and relying on the knowledge you have gathered during past shopping trips about the costs of the items you regularly buy, or what’s reasonable in their categories, you should be able to make a reasonably accurate estimate of the total food bill for the week. There’s no register shock, and less time spent stress free, because you know in advance exactly what you’re going to buy and can anticipate the cost..

This approach has worked for me for several years. I call it The Diet for the Food Dollar Plan and describe it in detail, along with tips and incentives to make it work for you in my book How to Control Food Bills. I guarantee you’ll save the price in the first weeks you follow it.

Next week, we’re delving into the subject of slow-cookers.