Posts tagged ‘carbohydrates’

Jul 11

LOW CARB SUMMER SIDES

I recently noticed that where low carb sides are concerned, there’s a huge contradiction in our seasonal eating habits. At a buffet table in winter, if we put a portion of meat and a large slice of bread on our plate, we head for the salad and vegetables, not the sauced pasta or au gratin potatoes. In summer, although we’re conscious of our figures, we think nothing of picking up a hamburger on a bun and going straight for the potato or pasta salad and/or chips.

It’s part of the summer eating fun to ignore low carb sides and I’m just as guilty as anyone else in subscribing to the subconscious conviction that the carbs don’t add up as they do in winter. They do though, especially if we add any of the ice cream treats I’ve talked about recently—and who can resist those in hot weather?

The answer is of course, obvious. Find low carb sides which are fun to eat, without all the starch but that isn’t easy. Those favorite summer foods are hard acts to follow, let alone replace to our satisfaction. Here are 17 recipes I’ve found which fill the bill. Several have become family favorites for us as I think they will for you. You will notice that most of the recipes have Mediterranean roots. The countries in that region have warmer climates and long histories of developing dishes suitable for al fresco dining. So if you’re feeling adventuresome and want to find more low carb side dishes for summer menus, search the cuisines of the Mediterranean, remembering that they are also considered the healthiest regional cuisines in the world.

RECIPES

Pickled Radishes– can be chilled up to 3 weeks.

Ingredients *

1 ½ lb. daikon radish, peeled

1 bunch red radishes (about 10), trimmed and each cut lengthwise into 6 wedges

1 Tbs. kosher salt

¼ cup rice vinegar (not seasoned)

3 Tbs. sugar

1 Tbs. very thin matchsticks of peeled ginger

Preparation

Halve daikon lengthwise, then cut crosswise into 1/4-inch-thick slices. Transfer to a large bowl and toss with radishes and kosher salt. Let stand at room temperature, stirring occasionally, 1 hour.

Drain in a colander (do not rinse) and return to bowl.

Add vinegar, sugar, and ginger, stirring until sugar has dissolved. Transfer to an airtight container and chill, covered, shaking once or twice, at least 12 hours more (to allow flavors to develop).
*NOTE: Adding a large cucumber, peeled and cut in thick slices to this preparation gives a nice texture contrast.

Cauliflower Parmesan: Serves 4-5
1 head cauliflower separated into flowerets
OIL
Salt and Pepper
Finely grated Parmesan cheese
Toss the cauliflower with salt and pepper to taste in enough oil to lightly coat and spread out on a baking sheet. Roast in a preheated 400 deg. oven about 20 min. or until golden, stirring occasionally. Sprinkle liberally with cheese and return to oven about 1 min. until cheese melts. Serve at room temperature

Carrot Salad with Lime: 4-6 servings (courtesy of Cuisine Magazine)
1 lb. regular carrots or 1 lb. bag baby ones – peeled or cut into bite sized pieces
1/3 cup lime juice
1 Tbs. minced ginger
1 Tbs. jalapeno pepper seeded – jarred will do
2 Tbs. brown sugar
Pinch salt
¼ cup canola oil
2Tbs. chopped fresh mint
2 Tbs. lime zest
Honey roasted peanuts OR wasabi coated cashews- both roughly chopped
Make vinaigrette first. Blend lime juice, ginger, sugar, pepper and salt. Slowly pour in oil to emulsify it.
Cover the carots in water, and boil until just done, about 15-18 min. Test for doneness. Do not over do. Cool. In a wide bowl or dish, pour the vinaigrette over the carrots gently turning to coat well and chill for several hours, overnight or longer, if possible. Mix the lime zest and mint to make a Gremolata to sprinkle over before serving. Pass the nuts, but don’t forget them. They really add flavor.

Pennsylvania Dutch Carrot Salad – Serves 4 (I take some short cuts here)
1 lb. regular carrots or 1 lb. bag baby ones – peeled
1 medium onion
2 slices bacon OR 4 slices turkey bacon Or equal amount of turkey ham
2 Tbs. cider vinegar-or to taste
1 Tbs. sugar- or to taste
1 tsp. canola oil and more if needed
Peel and slice regular carrots into bite sized pieces, halve baby ones and boil until just tender, about 8-10mins. Drain and rinse. Meanwhile, peel and cut the onion in half lengthwise, then across in ¼ inch slices. Microwave them in a safe dish with 1 tsp. oil for 2mins. Cook the bacon in the pot used for the carrots. If using turkey, add about 2Tbs. oil to infuse with essence. Drain the bacon on towels. Add the onions to the pot with all liquid. Using a wooden spoon, begin gently stirring over medium-low heat, adding the vinegar , sugar and more oil if needed to taste, to make a sweet-sour slightly smoky dressing. Add carrots and toss gently. Allow flavors to meld for at least an hour, refrigerate if to be held longer. Before serving, stir in crumbled bacon, reheat in the microwave or bring to room temperature. Serve hot in winter.

Green Vegetables, such as whole beans, asparagus spears, split broccoli crowns, even Brussels sprouts, are wonderful simply cooked to crisp tender, drained and introduced to a vinaigrette while still warm then allowed to marinate. They can be garnished with toasted nuts or sesame seeds, chopped egg, green onions or fresh herbs.
Summer Pea Salad: Serves 4

½ lb. snow peas or sweet pea pods

1 oz. can sliced water chestnuts OR 8 oz. can bamboo shoots

1 Tbs. toasted sesame seeds

3 tsp. soy sauce

3 tsp. dark sesame oil

2 Tbs. olive oil

Cook the peas in boiling water until crisp tender 1-2 min. Rinse in cold water and drain on paper towels. Drain liquid from canned shoots or chestnuts. Whisk liquids in a bowl, add vegetables and gently toss. Chill at least 30 min. to meld flavors, gently toss again and serve garnished with sesame seeds.

Green Beans and Salsa: Serves 4

½ lb., whole green beans

½ cup salsa – optional degree of heat

¼ tsp. garlic powder added to salsa – – optional

2 tsp. oil

1 tsp. lemon juice

1 Tbs. toasted slivered almonds

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Green Beans, Tomato and Basil: Serves 4—peas can be substituted*
1 lb. cut green beans-frozen is fine-cooked to crisp tender
2 large tomatoes in large dice
½ cup fresh basil leaves-or 1 tsp. dried
1 ½ Tbs. oil
Salt, pepper and garlic powder to taste
Chop the basil leaves and place everything on a salad bowl. Toss gently to mix well and chill to serve.
*NOTE: Top this with mozzarella shreds and it becomes Bean Salad Margherita

Broccoli Rabe with Garlic (Actually this name is incorrect. Broccoli is an American vegetable named for the California family who developed it. Italians know only “rabe”.)
1 bunch rabe
@ 3 Tbs. minced garlic, or powdered garlic to taste
3 Tbs. oil
Salt to taste
Cut woody bottoms off stems and discard any bruised leaves. Bring about 1 ½ inches of water to a boil in a skillet and blanche the rabe in batches just until it turns bright green. Usually this takes two batches. Drain well. Heat the oil in the dry skillet and cook the rabe over medium heat until the stems ate crisp tender. Add garlic to taste as the rabe cooks. Plate each batch as finished Sprinkle with salt to taste. Serve at room temperature

Tomatoes are a gift, especially when fresh in summer.
Tomatoes and Beets the large ones are wonderful peeled and fanned alternately with peeled large beets, all marinated in Balsamic vinaigrette.
Pennsylvania Dutch Tomatoes feature the beefsteak variety peeled, thickly sliced, layered alternately in a bowl with ¼ tsp. of cider or red wine vinegar, pinches of sugar, salt and pepper and marinated for several hours

Tomato and Watermelon is another good combination. Again use vinaigrette to marinate -one of the fruit based dressing’s works well, like raspberry, and peas add a quirky crunch. Of course tomatoes can always be served by themselves.

Following are some recipes for side dishes that I’ve used to perk up dinner menus. Not only do they look and taste great but they also have several other things in common which help to simplify preparations though they may take a bit longer.
• They are easy to make
• All the ingredients are readily available in the supermarket
• They can be made ahead and served cold, at room temperature or quickly re-heated, if needed

Eggplant and Yogurt: Serves 4
3 slender eggplants – about 1 ¾ -2 lb. total weight-unpeeled
2 Tbs. chopped fresh mint divided—1/2 tsp. reserved
½ cup plain yogurt
1 tsp. paprika
3 Tbs. oil

Salt and pepper to taste
Cut eggplants into ¼ inch rounds and place on a baking sheet. Boil or grill until tender and slightly brown, turning once, about 4 min. – plate in a circular pattern and allow to cool. Mix yogurt, oil, paprika, 1 1/2 Tbs. mint, salt and pepper in a bowl. Pour the dressing over the eggplant and garnish with the ½ tsp. of mint. Let stand for at least 30 min. to meld flavors.

Microwave Ratatouille*Serves 4
1 small zucchini in 1/3 inch slices
1 small yellow summer squash – in ¼ inch slices
½ each green and red bell pepper OR one of either in ¾ inch dice
1 medium onion – in thin slices halved
½ pt. cherry tomatoes- halved OR 1large tomato coarsely diced
1 Tbs. oil
¼ tsp. lemon pepper
½ tsp. each dried basil and dried oregano
Pinch cayenne pepper
Put everything but the tomatoes in a microwave safe bowl, loosely cover and cook on high 2 min. Stir to make sure everything is crisp tender. Add tomatoes and cook 1 min. more. Allow flavors to meld a few minutes. Serve hot or room temperature
*Can be made with frozen vegetables and canned dice tomatoes. Cooking times are about the same, depending on the microwave oven. Consult package directions. Other vegetables can also be added: .cut green beans, broccoli, edamame, okra, sweet or snow peas

Eggplant Athena: Serves 4
2 eggplants of a size that ½ of each will equal a portion
1/3 cup oil-cured black olives chopped
2 Tbs. chopped capers
2 Tbs. chopped fresh basil
2 Tbs. chopped fresh mint
¼ cup Parmesan or pecorino cheese
Salt and pepper
@ 1 Tbs. oil +for drizzling
Cut the eggplants in half lengthwise and sprinkle with salt. Allow to drain for ½ hr. Rinse well and dry. Using a knife, score the tops of the eggplants in a cross-hatch pattern about ¼ inch deep.
Mix the other ingredients, using just enough oil to make a paste. Rub the paste into the tops of the eggplants and drizzle with oil. Bake in a preheated 375 deg. oven for 30 min. until tender when pierced with a knife. Serve room temperature or hot.

Eggplant Parmesan: Serves 4-6
1 large eggplant-peeled and sliced crosswise into ½ inch slices
2 cups tomato sauce
1 cup oil*
Salt, pepper, and garlic powder to taste
¾ cup shredded mozzarella cheese
¾ cup grated Parmesan cheese
Bread crumbs –optional

Cover eggplant with hot water and let stand for 5 min. Drain and dry on paper towels. Heat oil on a skillet and fry the slices until golden* Layer in a greased casserole eggplant, sauce, seasoning and 2 cheeses.** Repeat layers ending with sauce and Parmesan-optionally top with a thin layer of breadcrumbs. Bake in a preheated 400 deg. oven about 20 min. until bubbly. Serve hot or at room temperature.
*To cut time and effort, I lightly spray the slices with canola oil and run them under the broiler, turning once to brown both sides. If you want a slightly richer dish, add 1 tsp. oil to the sauce.
**Treating the slices individually makes a pretty presentation and is easier to serve at buffets.

Fried Zucchini: Serves 4-5
½ lb. unpeeled zucchini in Julienne
Salt and pepper
1 cup oil
1/2 cup flour
Grated Parmesan cheese
Sprinkle the zucchini with salt and let sit for 1hr. Blot with paper towels to remove excess salt then shake in a plastic bag with flour and shake again to remove excess. TIP spread on a baking sheet and freeze for 15-20 min. Bring oil to the proper temperature, when a piece of bread sizzles, and fry zucchini for about 3 min. until curls and crisps. Remove with a slotted spoon and sprinkle with pepper and cheese. Serve hot or at room temperature.

Spinach Balls: Serves 4
(1) 10 oz. box of frozen chopped spinach-thawed and drained
1 cup finely chopped onion
1 egg lightly beaten

2 Tbs. +2 tsp. butter or margarines
1/3 cup + 2 tsp. dried breadcrumbs
¼ tsp. EACH salt, garlic powder, dried sage and thyme
Pepper
Mix first 4 ingredients then mix again with the rest. With a teaspoon, shape mixture into 16 balls. Arrange on a lightly sprayed cookie sheet and bake in a preheated 350 deg. oven, 20 min. Until lightly browned. Serve hot or at room temperature.

May 23

FOOD FACTS FOR MILLENNIALS

A basic knowledge of food facts is a universal survival necessity. Nowadays, with the increased interest in ethnic cuisines and constantly increasing varieties of new products available, even seasoned kitchen veterans need a refresher occasionally. For the graduate, newlywed or anyone opening a new page, setting up housekeeping, learning even fundamental food facts, can be daunting, especially on a busy schedule. The supermarket can be scary, wondering what to choose, how to use it, how much to buy, which brand is the ‘right’ one with the prospect of ‘register shock’ or worse budget deficit looming over head.

Food Facts for Millennials helps calculate your needs before you start to market, and, being mobile, goes 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. The fact that it’s mobile was the inspiration for the title-Millennials are never without their phones and rarely seek information from other sources.

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. For both groups, an understanding of nutrition is important.

My first few clients were in the second group. Having relatives with regimented diets, I knew the chief ‘red flag’ foods 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 newlywed 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 detailing food facts on those categories.

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 of food facts on my web site, Etsy store and Kindle. 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. So, in addition to the reason stated above, I called the book Food Facts for Millennials because it’s about food facts and ‘for Millennials’ partly because they are the ones now starting out on their own but particularly 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 food 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 individual 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 answers any questions with facts 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 $3.99

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3) SAVVY SAUCES and GRAVIES

This book is a “Cliff Notes” of food facts 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 the facts about how to use these foods 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 as to the facts about these foods, 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 about the food facts 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. The 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) – both epub and mobi
A collection of all 6 books for handy reference.

Jan 14

Easy Baked Breads to Serve With Lite Meals

Having taken my own advice for the past week and eaten lighter meals I ’m feeling more like a person again and less like a stuffed bear. In fact I’m ready to make my dinners a bit more filling by adding some bread items. Read more

Aug 13

The Mediterranean Diet Explained – Tips and Recipes

Lately the Mediterranean Diet is very popular and highly recommended. Correctly titled, it’s not actually “The Mediterranean Diet” but rather “A Mediterranean Style Diet” because this is not a calculated, calibrated formula for eating specific items over a given time to achieve a set goal. Read more

Jul 12

Simple and Complex Carbs – How to Make Carbohydartes Work in Favor of Your Diet

I realize I seem to have been focused on carbohydrates forever. Originally, I intended to do just a few posts, but I was interrupted by holidays and work breaks to update my blog site. So instead of taking a month, it’s usurped several and enough is enough. I want to do a summation and move on but I do feel it’s an important topic which needs to be understood by everyone, particularly those who plan meals for other people, even if it’s only one. Read more

Jul 6

Carbs Don’t Make You Gain Weight – What You Should Know About Carbohydrates

It’s been a long discussion on carbohydrates, but I think an important one. With each new season, be it Spring, Summer or the Holidays, attention is always focused on improving one’s image, usually on losing weight and carbs get trashed. Protein diets and fitness are the rage, but though protein does build muscle, it’s carbohydrates that provide the energy to get out of bed, let alone work out. Read more

Jun 6

The myth about potatoes and carbohydrates

The Real Truth about White Potatoes and Carbohydrates – They are Healthier Than you Think

The potato, or specifically the white potato, is native to the Andes and a member of the famous nightshade family. When it comes to; “Don’t get no respect!” this amazing tuber has every reason to complain because it has set records on the fast track to success. Read more

May 16

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Pasta and Carbohydrates – Truths, Myths and Pasta Recipes

Last week we discussed that though protein may build muscle, it’s carbohydrates that keep you going because they provide energy. However there are two types of carbohydrates, the simple and the complex. Read more