Posts from the ‘Informational’ Category

EASY EGGS A DOZEN WAYS

I’ve always found T.V. show segments where the principles come home tired and hungry to find just a couple of eggs in the fridge a bit corny.  One always ‘discovers’ cooking skills and they end up happily devouring an omelet-not simply scrambled eggs, but an omelet. Still, it is fact that, if you have eggs, you needn’t miss a meal, be it breakfast, lunch or dinner.

When we were told to go into quarantine I stocked up for a month using the system I devised, which is illustrated in my book Dinners With Joy. As an option, I added 3 dozen eggs to my list to give me some alternatives if I wanted to change my scheduled menu. After all, a month is a long time to plan every meal in advance.

I ended up using the eggs as I did the chicken I wrote up 2 weeks ago. I decided to try different recipes; once again, limiting myself to shelf or fridge stable ingredients I normally have on hand-nothing exotic or expensive. I also wanted only recipes which were easy for me to do if I were tired or rushed. I was pleased with my results, especially with the fact that I could create some elegant dishes with minimum expense.

People complain that the price of eggs has risen steeply in the past few years, but that’s all the more reason to enjoy them now, in spring, when there are frequent sales.  The recommended serving is 2 eggs per adult, thus even at $3.00 per dozen, one serving is $0.50—still a bargain, even more of one at a sale price.

So think eggs and consider the recipes below. I’ve included a few for hard-boiled eggs and the rest are for fresh egg dishes, either way, appropriate for any meal of the day. For those who don’t care for cooking, at the end of this post, there’s a list of ingredients which can easily be stirred into scrambled eggs to make them a bit ‘special’.

RECIPES

HARD BOILED EGGS

Pickled Eggs
I do have to admit, my favorite treatment for hard-boiled eggs is the one I described 2 weeks ago in the posting on Cabbage and Beets, marinating them in pickled beet juice. It turns them a lovely color, gives them an interesting taste, allowing them optionally, to be served alone, without other seasonings and preserves them for several weeks, eliminating the need to use them or lose them.

Simply place cooled hard-boiled eggs in a lidded container, covered with the juice of pickled red beets. Turn occasionally to keep the color even and they keep for 2 or so weeks.

To Pickle Beets: This can be made using freshly cooked beets or canned
Place cooked, peeled and//or sliced beets in a pot, covered in their juice. Add cider vinegar slowly to taste. Add sugar to taste. (Optionally other flavorings are added according to ethnic recipes, also to taste, cloves, caraway, peppercorns, allspice and sliced onions.)
Bring to a simmer, reduce heat and cook until the sugar dissolves and beets are heated through. Remove and cool. Store covered in a cold place and marinate for at least 36 hrs. These will keep for weeks properly stored. Serve well drained
To Pickle Eggs: After the beets are eaten the juice is a wonderful marinade to devil hard-boiled eggs. Put the eggs in a jar, covered with the juice and allow to pickle for at least 5 days. At full flavor, they should be burgundy color. They are eaten whole, deviled and/or chopped into a salad. Don’t worry if they feel a bit tough, that’s to be expected.

Egg Dip: Yield about 2/3 cup—increase recipe to yield desired amount
2 hard-boiled eggs—chopped fine
1 Tbs. mayonnaise
½ tsp. Dijon mustard
Pinch cayenne pepper- optional
Mix all ingredients gently and chill. The dip may seem dry at first, but the egg yolks dissolve in the mayonnaise and it becomes more fluid with time. The consistency can be adjusted before serving, best made one day in advance. Garnish with parsley or chives to serve.

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.

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, tomato and cheese. Run under a hot broiler until the cheese begins to melt. Meanwhile poach eggs and place one on top of each muffin. Sprinkle lightly with Worcestershire sauce and serve.

Vegetable and Egg Dinner Salad – Serves 4
4 hard-boiled eggs cut in 8ths
1 lb. spring vegetables cooked to crisp tender—asparagus, green beans for example*
4 cups lettuce leaves—red or green leaf, Romaine, Bibb or spinach for example
2-3 Tbs. mixed chopped spring herbs – -Parsley, lemon thyme, tarragon, cilantro for example
Salt and Pepper
½ -3/4 cup fresh vinaigrette dressing.
1/3 cup toasted nuts for garnish-optional
¼ cup crumbled feta cheese
Artesian bread for serving
Line plates with the lettuce and layer with the vegetables , then the eggs. Scatter the herbs over them and then pour over the dressing, finally add the cheese and nuts as garnish. For dressing suggestions please see the site Archives for 7/31/15 and 8/21/15.
*Thinly sliced radishes and onions add to the flavor and texture

Eggs a la King: Serves 4 – A vegetarian option as an entrée
8 hard-boiled eggs-halved lengthwise -at room temperature*
2 cups milk
4 Tbs. butter
4Tbs. Flour
¼ tsp. curry powder
1 jarred red pepper in julienne
4 oz. can of sliced mushrooms -drained
12 ripe olives-halved lengthwise
Salt and pepper to taste
Chopped or dried parsley for garnish
4 English muffins split and toasted OR 4 slices of toast (artesian bread preferred)
Make a white sauce by bringing the butter to a simmer, then remove the pan from the heat and add the flour stirring to make a paste . Add the milk all at once, return the pan to a medium heat and stir constantly until sauce is smooth and thick. Add olives, red pepper, mushrooms and seasonings. Stir to incorporate and heat through. Divide the bread among 4 plates; place 4 egg halves on each, cover equally with the hot sauce, garnish with parsley and serve at once.
* 2 cups chicken pieces can be substituted for the eggs. Stir in and heat through before serving
NOTE: To up the taste, add 1 envelope chicken bouillon granules to the white sauce

FRESH EGGS
Frittata; Serves 2
Count on using about 1 cup vegetables, leftovers or canned are perfect. If using frozen or raw, they must be sautéed or blanched first. Frittatas are forgiving. If one sticks and won’t slide onto a plate, slice it in wedges and serve it in the pan.
4 large eggs
1 cup vegetables*
2 Tbs. oil
1/8 tsp. baking soda
1/3 cup milk or water, or milk + water to equal this amount
¼ tsp. curry powder
¼ tsp. paprika
Ground pepper to taste
Optional toppings- for example ¼ cup grated cheese or 1 cup tomato sauce.
Cut vegetables to ½ inch size or thin slice *
In a bowl, lightly beat the eggs, with all other ingredients except the oil and the vegetables. Heat the oil in an 8-9 inch skillet over medium. Turn on the broiler. Sauté the vegetables, or if cooked, turn them over in the oil to coat and warm. Reduce the burner heat to medium-low and pour in the eggs. Cook, gently pulling the eggs away from the sides of the pan, and tilting it to allow the uncooked portion to run into the spaces, until the eggs are fairly set, but still quiver in the center. Put the pan under the broiler, until the top begins to tan and all the eggs are cooked. Add the cheese, if using, before broiling and the sauce as serving. Be careful not to put the handle of the skillet in the oven, unless it is metal. Slide the frittata onto a plate to serve.

* If not using leftovers, substitute an equal amount of cooked fresh or frozen vegetables. Broccoli and green beans can be parboiled. Others, such as a zucchini and onion combination don’t need pre-cooking.
* ½ cup diced meat can replace ½ cup of the vegetables
NOTE: Recipe can be doubled or tripled.

Eggs Florentine: Serves 4, or 2 for a main meal
(1) 10 oz. box frozen chopped spinach- or (2) 10 oz. boxes for an 8 inch pie plate
4 eggs
1 tsp. salt OR 1 envelope bouillon powder-beef or chicken
Pinch nutmeg
Grated Parmesan cheese
Thaw and drain the spinach in a sieve until it is moist but not wet. Mix in the bouillon or salt and nutmeg then divide one box between 4 greased custard cups or ramekins or two boxes in a greased 8 inch pie plate. Top custard cups with a raw egg or make 4 indentations the top of the spinach and break an egg into each; sprinkle with cheese. Place containers in a pan with ½ inch water and bake at 350 deg. 15 min. or until eggs are set.
Serve with sliced meat, bread or other vegetables such as sliced tomatoes.

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 and/or a salad.

OMELETS
Basic: Serves 2—Remember omelets also make good desserts, fruit filled and sugar topped.
4 eggs
4 Tbs. milk or water
Salt and pepper
1 Tbs. butter-if NOT using a non-stick pan
Whisk the eggs and fluid in a bowl to mix well. Heat pan slightly, melt butter if using regular skillet, add eggs and cook, pulling egg edges away from pan sides, allowing uncooked egg to flow underneath, and shaking the pan occasionally to prevent sticking, until set. If filling, put a few tablespoons in the center. Fold half of the omelet over the other half and slide onto a plate, or roll it over itself again as it slides out of the pan. The general rule for filling a 4 egg omelet is 2 cups, solid and sauce, 1/2 in the omelet and the other on top when plated. See option suggestions below.

Classic Quiche Lorraine: Serves 4
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) 4 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
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.
NOTE: Quiche can be made with a large variety of ingredients. Actually, the above recipe works with chicken, ham, sausage and most firm fish, shellfish and mollusks in equal quantities, in place of the bacon.

Easy Cheese Souffle: Serves 4- This is a truly never-fail recipe*
3 eggs separated
2 Tbs. butter
3 Tbs. flour
½ cup evaporated milk
½ cup grated cheddar cheese
½ tsp. salt
Beat the egg yolks until pale yellow. Make the cream sauce as described above in Eggs a la King by melting the butter, adding the flour to make a paste and adding the milk, stirring constantly to make a smooth sauce. Add the cheese, yolks and salt. Cool slightly. With clean beaters and bowl, beat the egg whites until stiff. Fold whites into yolk mixture. Pour into an ungreased 1 quart soufflé dish. Bake in a 350 deg. oven for 30 min.
* Anyone who’s ever tried to make a soufflé will see this recipe is simplified, but it does work and is great practice for more complex and grand recipes.

OMELET ADD-INS
1 cup tomato sauce with onions, peppers, meat, herbs
1 cup white sauce with mushrooms, poultry, meat fish and/or vegetables
Fresh or cooked fruit or fruit compotes-sprinkle powdered sugar and optionally spices on top.
Cheese and herbs are to taste

ADD-INS FOR SCRAMBLED EGGS-Individually or in combinations
Chopped Ham
Diced Tomatoes
Chopped olives
Sliced mushrooms
Diced onions and peppers (microwave in 1 tsp. oil for 2 min. then add to skillet with eggs)
Left-over au Gratin Potatoes
Diced smoked salmon and dill
Crumbled sausage
Anything else the suits your fancy.

Food Facts for Millennials

This year with graduations cancelled, weddings, or at least the receptions, postponed and all but essential stores closed the second largest annual gift giving season has ground to a halt. Yet people still want to show the honorees of these occasions they remember and care. The answer is a digital gift, no human contact needed from selection to delivery and one of the simplest digital gifts is a book. A book is a great temporary substitute for a material gift because the choice personalizes it and Food Facts for Millennials is a perfect selection for those planning to start out on their own.

For the graduate, newlywed or anyone opening a new page and setting up housekeeping, organizing the kitchen and food supply can be a problem with a major time impact on a busy schedule. The supermarket can be a scary place, wondering what to choose, how to use it, how much to buy, which brand is the right one for you and the prospect of ‘register shock’ or worse budget deficit looming over your head. This book will help you calculate your needs before you start to market, and go with you on your phone to answer your questions while shopping. It makes food preparation in general, easier and fun for both newbies and old hands.

Even though I had years of experience in managing a home, I was terrified when I opened my chef service. I had to satisfy my clients, virtual strangers, to make my business work. The largest group of customers seeking a chef service consists of working parents who want to maintain a traditional lifestyle. The second largest are people dealing with special diets due to allergies or medical restrictions. My first few clients were in the second group.

Having relatives with regimented diets, I knew the chief ‘red flags’ are easily isolated and examined in the baking category, dairy products, sugar and recently flour, so I began making notes on substitutions, new items from ethnic cuisines and product options for reference. When my paper pad became bothersome to carry, I switched to digital notes. Showing them to a friend, her newly wed daughter asked for a copy and added a request, with prices rising, for a book on meats to find optional cuts. That led to books on poultry and seafood.

Then I heard a woman explaining a new low-carb diet which banned all white foods, including onions, because they are high in carbohydrates. I realized that poor carbs were still getting a ‘dirty rap’ and wrote another book explaining that carbs are the body’s fuel and all foods have them, with the exception of oils and some shellfish. It’s understanding that there are two types of carbohydrates, simple and complex, which function differently, that separates the ‘good carbs’ from the ‘bad’ ones and should determine our choice in consuming them.

By now I had five books on my web site and Kindle, and it seemed natural to write a sixth on sauces and gravies, tying them all together as they do foods on a plate, especially with the current popularity of pan sauces and/or gravies. First, there is a difference between the two. Second, like carbs, there is a general misunderstanding about them. They do not all have a high fat content, that depends on the base and the ingredients used. A ROUX base begins with melted butter, and then the thickening agent and liquid are added. A SLURRY base consists of the thickening agent dissolved in a bit of fluid, then stirred into the main liquid, which could be a skimmed broth or juice. The book also examines the five Mother sauces of classic French cuisine and the derivation of their ‘offspring’ for three generations as well as listing the different grades of sauces, gravies and soups.

Although the six books are available separately on the site’s Bookshelf and Kindle, I decided they would be more convenient for quick reference gathered in one volume. I called the book Food Facts for Millennials, obviously because it’s about food facts and for Millennials partly because they are the ones now starting out on their own and partly because they are true ‘foodies’. They want high quality, fresh ingredients and are willing to pay more for less to have them. They’re interested in exploring different cuisines, creating new taste experiences and maintaining nutritional balance.

However, the book is a handy reference guide even for us old hands in the kitchen, who need to check facts now and then. It’s even available in mobi, so you can take it to market with you on your phone.

Here is a list of the six digital books, with a summary of the contents of each and prices as listed on this blog and kindle.

1) BAKING BASICS AND OPTIONS

Have you ever been confronted by a baking recipe and wondered which product to choose? Ever needed to cook for people with allergies to gluten, wheat, eggs or perhaps are diabetic or have another medical condition? Maybe you wanted to bake something to please a guest from another culture, or just felt like trying a recipe from another cuisine. This book If you happen to be single, a poor sex drive can consume this capsule to regain sex drive and viagra pill price to enjoy the comfort and rest a good mattress can bring. And once the buy cheap sildenafil rod was removed, corrosion (rust) was found on two out of every three. In addition, the condition sildenafil 100mg tablet may worsen when eating spicy or hot foods, drinking alcohol, or staying outside in warm temperatures. 2. There are a lot of reasons due to which erectile Dysfunction is most likely purchased that cheapest generic tadalafil to occur. answers any questions about regular ingredients used in baking, helps you understand unfamiliar ones and choose the right options if necessary. It also offers various uses for different ingredients and suggests ways to use the remainder of any exotic ones you may buy for a special purpose before expiration. ($2.99)

2) THE POULTRY PLACE

This book discusses modern changes in breeding methods; why we’re assured of tender birds and the “stewing” chicken and capon are obsolete. It explains the differences in terms between generic, brand-name birds as found in the supermarket, free-range and organically raised. There is complete information ion Salmonella and how to avoid it. This advice extends to a section on the safe handling and use of eggs, and another section on reasons to clean and brine all poultry. There are detailed instructions on preparing all types of birds for cooking. Listed are descriptions of all domestic fowl and the most universal of game birds, along with several recipes for each. Also included are time and temperature charts for general knowledge and detailed instructions for carving and serving each type of bird. Nothing is left to chance. ($3.99)

3) SAVVY SAUCES and GRAVIES

This book is a “Cliff Notes” on sauces and gravies. It starts by defining the differences between the two and goes on to explain the various ways to thicken them for serving, examining the different ingredients that can be used and giving recipes and directions to do so . It describes the different types of gravy and gives directions on how to make each from scratch as well as shortcuts. Outlined are ALL the different types of sauces and their uses from salads to meats to desserts and gives step-by-step advice on how to make and use each. Special attention is given to the 5 Classic French “Mother” sauces—the ones found on menus not in packages. Each is described in detail and instructions given for making and using them, as well as for the many varied second and third generation sauces they inspire.

As the way sauces evolve is explained, it becomes clear they can be adapted to fit dietary requirements, be they medical, religious or cosmetic. This leads to explaining how simple it is to create shortcuts for the inexperienced or rushed as well as how easy it is to individualize them. Recipes illustrating the different types and applications of sauces are included along the way and tips to DIY sauces at will. ($3.99)

4) HOW TO CONTROL CARBOHYDRATES – SO THEY DON’T GO TO WAIST

Take the “Black Hat” off carbohydrates and learn how to use them to your advantage. In this book you will learn the difference between simple and complex carbohydrates, how each works and why complex ones are so important to a healthy diet. You will see that it’s virtually impossible to cut carbs out of your diet completely, because they exist to some degree in almost all foods. The trick in avoiding the damage they can do to your waistline is in knowing which ones, and how many you need daily. The major source groups are explained in detail and broken down into types as are the “hidden” groups so often overlooked. It’s important to know which is which and how to combine them to your advantage. For example, a baked potato with sour cream constitutes a balanced meal, do you know why? There are cooking tips and some suggestions for uses and recipes included as well. ($2.99)

5) ALL ABOUT SEAFOOD

As seafood becomes increasingly valued as a healthy food source, and thanks to the growth of aqua farming and improved transport, ever more varieties are available to and being consumed by an increasing number of people. Questions naturally arise concerning the buying, prepping, storing and cooking of the different types of seafood and actually as to the types and classifications of the items themselves. This book addresses many of those questions by explaining the general rules for safe handling fish and other forms of seafood; cleaning, skinning, shelling or shucking; proper storage until cooking. There are definitions of each classification of seafood in general and descriptions of the members of each category and specifically of the species within each one listed. There are guidelines as to proportions to buy and suggestions as to substitutions within species. Included is also a section on the serving of canned fish. ($2.99)

6) THE MEAT STOP

Years ago the family neighborhood butcher knew the customers’ preferences and often anticipated their needs. Now we’re on our own and have to be a lot better informed as to what we’re buying in every way. Anyone who has peered into the supermarket meat counters realize there are decisions to be made over and above which meat to choose. We have to know the cut or cuts to use for the dishes we plan, how to pick the right one and which is the best buy. We need to judge color, grain, fat dispersion, often bone mass and general appearance. Moreover, we have to know what to substitute if we can’t find what we want. For this we have to know how to prepare and cook different cuts, even different meats. This book contains charts on beef, pork, lamb and veal advising which cuts are more tender, which are tougher, which are fattier and why. Then there are additional charts telling how to cook, carve and serve them. The book is a great guide to learning about meats and a great kitchen aid. ($3.99)

FOOD FACTS FOR MILLENNIALS – The collection ($ 17.94) in both epub and mobi
A collection of all 6 books for handy reference.

CHOOSING THE RIGHT LETTUCE

It’s important to have the right lettuce for a salad, not only as a fitting companion and compliment to the other ingredients, but for the purpose and for the occasion as well. A salad entree can support hardier, more filling varieties, whereas a light luncheon or side dinner salad needs a lighter touch. This is true throughout the year but especially in warmer weather when we have come to rely on salads as major players in our menus.

Our perception of ‘salad’ has really changed over the past several decades, as proven by the many varieties of lettuce found in supermarkets today. We no longer think of salad greens as a way to line a serving plate or as low-cal ‘bunny food’ needing a dressing for taste. We’ve come to appreciate the different types for their individual textures and subtle flavors and understand the choice of lettuce can determine the character of a salad and that a combination of one or more types can create a delightful flavor experience.

In addition, though the entrée salad has maintained its position on the menu, the ‘dinner side’ has evolved in two directions. Often it appears in its original place as a separate course, served just before the meat, and more recently, embracing a variety of ingredients, it has become the major part of the entrée, replacing both the carbohydrate and vegetable.  

I think the trend began in the 1980s with the arrival of restaurants, mainly steakhouses, with extensive ‘Salad Bars’. The restaurants were usually part of a chain and the salad bars were really an economy move. They could be maintained by kitchen assistants and wait staff, whereas an array of cooked vegetable dishes required a sous chef at least. Kitchen help could be reduced to a couple of ‘grill masters’, not trained chefs, who need only add a ready carb, a baked potato, fries or a quickly sautéed vegetable to complete the entrée plate.

Salad Bars offered other bonuses as well. They keep the customers busy and happy while waiting for dinner, take the edge off their hunger and give them the comfort of getting full value for their money. However, the real advantage has been for the public, by introducing it to the fun, creativity, diversity, individuality, not to mention the health benefits making a salad with lots of add-in choices offers. Today with specific restaurants serving only salads, salad offerings in supermarkets and fast food stops, salad has become not only a welcome but an intrinsic part of our diet. So much so, in fact, that it’s taken another step and become part of the entrée itself.

Since most salads are based on lettuce, either one type or a mixture of several, it’s important to know the characteristics of the main varieties to make the proper choices. I list the major players below with brief descriptions of each, but first, a word about handling lettuce in general.

When buying lettuce, avoid wilted, discolored or damaged leaves and, naturally, any signs of insect activity. Freshness is important because lettuce lose vitamins quickly after being picked. A head should always feel dry and firm at the base, but crisp head types like iceberg and Belgian endives should feel firm when squeezed. Due to the leafy structure, lettuce can be sandy and/or harbor insects even tiny snails, so it needs washing before using.

If it’s to be served soon, separate the leaves first and spin or pat dry with paper towels, then store in a plastic bag, squeezing the air out before chilling. If it’s to be kept for a time, wrap the unwashed head in a damp towel and place in the vegetable crisper. Crisp lettuces can last for a week, but soft types like Bibb should be used within 2-3 days. Above all, be sure lettuce leaves are dry before making a salad otherwise the dressing will be diluted. As for dressing suggestions, check out my post DIY Dressings to Make Salads Sing, July 31, 2015, for ideas.

MAJOR LETTUCE VARIETIES

Arugula or Rocket—Dark green, tender leaves with a peppery taste, more assertive in the larger leaves. An excellent accent when used with other ingredients.
Belgian Endive—Firm, cone shaped with crisp yellow edged leaves and a slightly bitter taste. Excellent sliced into rings or with the leaves stacked, drizzled with dressing, held by the pointed end and eaten with the fingers.

Bibb, Butter or Boston Lettuce —A loose, soft head with rounded leaves and buttery flavor. Best with light vinaigrettes or French Blue Dressing (See post May 25, 2017-French Potato Salad)

Coral Lettuce—Both red and green varieties have tightly curled, crisp leaves with rippled edges and a subtle, sweet flavor; often mislabeled as ‘Red’ or ‘Green’ leaf lettuce; combines well in salads.

Curley Endive or Chicory—Slender, light green, frilled leaves. Has a mild, bitter flavor that can add a zing to a combination of lettuces.

Iceberg—A round, firm head with tightly packed, crisp pale green leaves. It’s currently lost favor because of its lack of nutrients and bland taste, but it’s still a great choice to add bulk to a salad, especially one prepared for crowds.

Mixed lettuces—Small, young leaves of many lettuces. Delicate in flavor and tender in texture, makes an excellent salad with an equally light dressing.

Red and Green Leaf Lettuce—Often confused with coral lettuce, but is a loose headed lettuce with long variegated leaves and a delicate flavor that is best served alone with a light dressing.

Radicchio—Dark red leaves in a tight head with a very bitter taste. Best used as an accent with other ingredients.

Romaine or Cos—Large, elongated heads with green, crisp, succulent, sweet leaves and high vitamin content. Excellent salad base or can stand alone.
NON LETTUCE SALAD BASES

Sprouts—Snow Peas, Alfalfa, Beans etc.—An excellent decorative addition to a salad to add crispness to the texture and a slightly grassy note to the flavor. Not to be used alone.

Spinach—There are 2 types of spinach in the stores, the bagged ‘baby’ and the field grown found in bunches. The ‘baby’, also called ‘English’, or when I first encountered it in Italy years ago, ’New Zealand’ spinach, is actually a different variety which grows in bush form with only the leaves harvested. It’s not a young version of the field variety which grows from the ground in separate plants and is cut at the roots like lettuce. Both types have dark green rounded leaves, a hearty flavor and are loaded with vitamins. Either can carry a salad alone and support a substantial dressing.

 Kale—Can be used as a salad green in winter. It has the same qualities as spinach, but requires the stems be removed. Baby kale can be served raw, but the large leaves require a slight blanching and then a chance to re-crisp in ice water before inclusion in a salad.

Watercress—Small, glossy, dark green leaves with a peppery, yet cool taste. Excellent chopped and mixed with cream cheese in sandwiches or used as a bedding to showcase one ingredient, but tends to get lost in a mixed presentation.

Cabbage—Is a vegetable of the mustard family. However, it is served so often as a salad that it deserves a mention here. There are many types of cabbage in a wide range of colors, Chinese and round head, white, red, green, purple. They all have firm, crisp, leaves so tightly packed that it’s advisable to cut into the head to wash it. Cabbage has a hearty flavor and is loaded with nutrients but differs from lettuce in its versatility. It can be cooked in a number of ways, brined or pickled because the leaves have more stability than lettuce leaves. As a salad, its distinctive flavor needs an assertive dressing.

EDIBALE ADD-INS
Herbs– I grow my own and love to add the leaves to salads for special flavor effects. The choice of herb depends on the other ingredients and the rest of the meal, but chives, oregano, basil, mint, sage, marjoram, thyme and lemon balm are my special favorites and I often use different varieties, lemon thyme, Thai basil etc. Also, I like to add the flowers of these herbs when I can, but as for other edible flowers, though they can give color and flavor to a dish, I’m careful to buy only commercially packaged ones and those specifically required by the recipe I’m making at the time . This is definitely something I won’t ‘stock up’ on and keep.

HOW TO UNDERSTAND CARBS-SO THEY DON’T GO TO WAIST

I answer food questions on several platforms-this blog, Facebook, Quora, Minerva, and weight loss is a frequent topic. I avoid discussing most ’miracle’ diet programs because weight loss involves the body’s metabolic system and can be a personal undertaking.  One size doesn’t fit all. I do know most people, who try these systems, reach target weight then gain it back when they resume normal eating. A friend of mine yo-yoed so often he was nicknamed ‘Toy’.

As a cookbook author and food blogger, I understand the three food groups, fiber, protein and carbohydrate and combine them to create a lean balanced diet.  As a chef watching her figure this helps avoid an occupational hazard.  If I gain weight, I adjust the combinations of foods I eat, and problem solved. The secret is knowing the functions of the food groups and how to combine them, which is the basis of the classic, medically approved weight loss diet.

To explain the process, I wrote How to Understand Carbohydrates So They Don’t Go to Waist. However, though the results are lasting and program safe, the classic diet is not considered fast enough for many. Recently I found a brand new diet program with the classic diet concept but offering new ways to combine carbs and proteins geared to today’s preference for snacks and light meals, which also yields fast results. Check it out.  It’s called The Cinderella Solution.

But first, it’s important to know how the food groups work together and inter act to control weight

Fiber is plant based-fruits, vegetables, grains. If your body were a car, it would be the oil that keeps everything running. Protein builds muscle, the source of power, the engine. Carbohydrates are the gas. The body converts them into glucose which provides the energy to start and run the engine, or more accurately for the body to move even to breathe or blink.

A car tank holds just enough gas to go a certain distance, if overfilled it overflows. Not so the body.  We overload it with more carbs than we need in a day and the body considers the resulting glucose so valuable that instead of rejecting it cells, are created to store the surplus. Those cells are stored in layers we call ‘fat’.

If a car guzzles gas, we check it, but we continue eating, until the effects are noticeable. If we were cars, we would have gages telling how many carbs we need per day. As is our only solution is to learn about carbohydrates, the difference between the two types, how our body uses them, and, if needed, with professional help, how fast we, personally metabolize them and how to calculate our daily requirements.

So it’s important to particularly understand carbs and how to use them. That’s right USE them. It’s necessary to have an idea of how much energy we need in a day to avoid consuming excess carbohydrates which, converted into glucose, have to be stored resulting in a weight gain.

All foods, with the exception of pure fats, oils and meats, contain carbohydrates. Sugar and items made of sugar, like candy, are called ‘simple’ carbohydrates. They convert and enter the bloodstream quickly giving us short spurts of energy or ‘sugar highs’ but the unused glucose from simple carbs converts to cells fast, mainly because these carbs contain little or no fiber. Usually they convert before we used all the energy they provided, which is why sweets are responsible for fast weight gain.

‘Complex’ carbohydrates are foods with fiber content which slow down the digestive process allowing the glucose to enter the bloodstream gradually, giving us sustainable energy to get through the day. This is why fruits with lots of natural sugars are still considered complex carbs and healthier than candy. A medium banana has 105 calories and 27 grams of carbohydrates while 2 Tablespoons of sugar are 100 calories with 26 grams of carbs, but the banana has 3 grams of fiber while the sugar has none. Consequently, the sugar can be absorbed in a short time, whereas the banana will take several hours, allowing time for us to use more of the energy it provides.

Packaged foods cause confusion about carbs because processing ingredients can change the value of the result. Refining removes much of the fiber in an item by stripping the hulls or skins and grinding the meat into a fine powder. As a result, the finished product is digested much faster more like a simple carbohydrate and can be blamed for weight gain. This is why so many processed foods have bad reps, white flour, cornstarch, white rice and of course sugar.

I remember a woman in my gym gloating that she had devised the perfect diet and lost 5 lbs. by eating nothing white. When reminded of skim milk, egg whites and cauliflower, she simply shrugged that some things were always sacrificed. The woman was confusing foods containing processed ingredients like white bread and sugar, with whole foods. She didn’t understand that what we refer to as ‘starchy,’ fattening foods are the processed ones. A plain baked potato is an excellent, filling snack, corn and beans are universally recognized as healthy food, but process them into flour and they lose value.

The amount of energy we consume is calculated in units called calories, based on the body’s basil metabolic rate, or the essential amounts needed to perform the vital functions. Carbohydrates and protein both contain 4 calories per gram, so to figure out the calorie content of a food from carbs alone, simply multiply the grams of carbs by 4. If an item has 12 carbs, it has 48 calories from carbs. Fiber doesn’t contribute to calories.

According to the 2010 Dietary Guidelines for Americans, between 45 and 65 percent of the calories in your daily diet should come from carbohydrates. So if you know your caloric requirement, you can roughly calculate your carbohydrate one by dividing by 2 and again by 4. Remember though, all carbs are not of equal use to your body. Stay with the complex ones, especially if your diet is medically advised or cosmetic.

To read a food label, grams of carbohydrates are listed in the left-hand column and the math is done for you based on a 2,000-calorie daily diet. The carbohydrate percent daily value is calculated at 300 grams. This is called the DV, and is based on a standard recommendation according to the Food and Drug Administration. You’ll have to adjust it to comply with your personal requirements.

I find keeping track of the smaller numbers of carbs easier than thousands of calories and I can focus on choosing the right ones, especially when watching my weight. Moreover, I’ve learned from experience, that supervising carbohydrates rather than calories is more important to some medical diets, for example, diabetes.

I’m listing recipes below for some satisfying low carb dinners. A few facts may surprise you in planning these meals. For example, heavy cream has no carbohydrates and when boiled, it thickens naturally without separating, making wonderful sauces without adding carbs. For more entrée and vegetable ideas check the Jan.23,2020 post on Braising.

My book How to Understand Carbohydrates So They don’t Go to Waist explains carbs and gives you confidence in planning your meals. The Cinderella Solution shows how to pair carbs and proteins for fast weight loss. Here the book helps in enabling you to better understand the system and widen your menu options. Check them out-you’ll be glad you did.

Nutritional values quoted are for a single serving but recipes serve 4. For more recipes, see posts of Jan.19, 2017.

RECIPES

Basil Pork Wafers with Spinach-Fennel Fruit Salad:(Photo on post for Jan, 26, 2017)
1 lb. thin pork cutlets or wafers
(1) 2.5 oz. bag spinach leaves
2 Grapefruit
3 oranges
1 medium fennel bulb
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2 Tbs. dried basil
2 tsp. garlic powder
½ Tbs. oil
1 Tbs. poppy seeds –optional
Slivers of cheddar cheese
1 cup brown rice cooked to 2 cups total
If using pork cutlets, pound them thin. Sprinkle ½ the basil and ½ the garlic in a pan to hold the meat without crowding, put the meat in the pan and sprinkle with the rest of the garlic and herbs. Cover the pan with foil and bake in a 250 deg. oven for an hour. This can be done ahead and kept in the refrigerator or frozen. Bring to room temperature and gently reheat before plating. Remove the meat from the pan. Stir the rice in the pan drippings smooth it out and broil until slightly dry
While the meat cooks, remove fennel fronds and cut the bulb in quarters, then in thin slices. Halve the fruits and remove the meat to a plate, juice fruit. Place the juice in a bowl with the poppy seeds if using, then add fennel and microwave for 1 ½ min. Allow mixture to cool and remove fennel with a slotted spoon.
To plate: divide all the dinner elements in 4 parts. Fan pork slices on one side of each plate, and using a spatula, place about ½ cup of rice in 2 portions at right angles on the opposite side. Fill the center with spinach, topped with fennel slices, then fruit. Drizzle the dressing over and garnish with nuts and cheese. Reserved fennel fronds make an elegant topping.
Carb.40g   Protein 37 g

Peppered Tuna Steaks:
(4) 6 oz. tuna steaks
¼ cup oil
Salt and freshly ground pepper
2 red bell peppers-julienned
2 yellow or green bell peppers-julienned
Brush each side of the fish steaks with oil and sprinkle lightly with salt and pepper-chill. Heat the remaining oil in a non-stick skillet over medium high heat and add the peppers along with ½ tsp. pepper and ¼ tsp. salt. Cook peppers until soft about 20 min. Set peppers aside and keep warm. Raise heat under pan to high and brown fish on both sides until done but still moist and still pink in the center—test with the point of a knife. Return peppers to pan to reheat if necessary. Serve at once with peppers on top of tuna and pan drippings.
Carb.3.0g –Protein 34.1 g

Coconut Chicken:
4 boneless, skinless breasts
1 Tbs. curry powder
2 Tbs. oil-divided
2 cups asparagus sliced in 1 inch pieces on the bias
1 cup snow peas
1 large carrot-shredded
4 scallions white and light green parts sliced thin
(1) 14 oz. can coconut milk
Mix curry powder with 1 Tbs. oil in a bowl. Add chicken cut into 1 ½ inch pieces and toss to coat well.In a large sauté pan, over high heat, cook the chicken in the other Tbs. oil until golden, stirring to prevent sticking. Add the vegetables and cook, stirring, until tender about 3 min. Add the coconut milk, bring to a simmer and serve at once. Carb. 18.3g Protein 38.0 g

Beef Provencal:
¼ lb.bacon
2 lb. beef-chuck or round-in 2 inch cubes
Salt and freshly ground pepper
2 medium onions-quartered
1 small fennel bulb-trimmed and sliced
1 head garlic-cloves peeled
6 large strips orange zest
1 bay leaf
Pinch EACH dried basil, thyme and parsley
1 cup red wine-merlot suggested
1 cup beef broth
12 whole, pitted, black olives-Mediterranean style suggested
Using a large sauté pan with a lid, cook bacon until crisp and remove, reserve ½ of fat in pan.  Lightly salt and pepper the beef. Over medium-high heat, cook the onions in the fat until soft, add beef and brown on all sides, adding reserved fat as needed. Remove beef and onions and cook fennel, orange, garlic and herbs in remaining fat until soft.  Return the beef and onions to the pan with the liquids, bring to a simmer and cover. Braise for 2 hrs. or until meat falls apart, skimming fat off the top as necessary. Add olives last 30 min, Serve in bowls garnished with the bacon.