And the Beet Goes On...

     When I think of beets, I think of a pickled dark red mushy, mealy vegetable that is best left in the jar.  Recently I was asked to prepare beets for one of my clients.  Of course I agreed but I wanted to ensure that they were more than the image that is perpetually burned into my brain.  As it turns out, with beets, less is more. 

     When buying beets to prepare for a side dish, try to find beets that still have the greens attached.  The leaves should be crisp and dark green with red variegation.  Most big box stored carry them and they are usually very reasonably priced.  They are a seasonable vegetable so look for them in the colder months. 

     To prepare them, chop off the tops and snip off the long thin bottom of the root.  Using a potato peeler remove the outer skin and chop the main root into 1.5 inch chunks.  Season generously with salt and pepper and sprinkle a little olive oil on them.  Toss and place in a sheet pan.  Place them in your over that's been preheated to 400 degrees and in about 40 min you will have a wonderfully flavorful side dish that is great with most chicken recipes.  As for the tops...

     Wash them well to remove any sand or grit off them.  Dice a shallot add some salt and pepper and olive oil and sauté until they are all wilted.   Eating the beet tops with the root will help your body digest your meal easier.  The greens have all of the enzymes needed to help your body break down the starchy root.  By adding this balanced side dish to your meal you are allowing your body to get the most out of the entire meal. 

     I honestly was never a big fan of beets, however, fresh roasted beets served with the greens and some southern fried chicken are seriously hard to top.  Do you have a favorite beet recipe?  If so feel free to share it!

Chef Pat @ CFL

Fish - Farm Raised or Wild Caught?

Ok the short answer is Wild Caught, assuming that it's caught utilizing sustainable practices.  Here's why...

1.  Farm raised fish are fed GMO corn based products.  Also they are fed bits and pieces of the same fish that died in the same holding ponds as the fish that are still alive.  So, Fish Joe sees Fish Steve.  Fish Steve has a bad cold and eventually Fish Steve ends up going to the big sea in the sky.  Meanwhile, Fish Joe is looking for Fish Steve and decides to stop off at his favorite watering hole on his way home to grab a bite to eat.  Fish Joe, is unwittingly consuming Fish Steve because that is just how business is done on a fish farm. 

2.  Let's talk about GMO corn.  Corn, in one form or another is in just about everything.  Some corn strains have higher fructose contents and those strains are processed into corn syrup or high fructose corn syrup, depending on the processing.  Other strains are for making popcorn and grain for cows and other livestock.  The livestock feed is also fed to fish at fish farms.  GMO corn is corn that has had its DNA modified by a chemical process to get the desired traits to become more dominant.  You should be thinking about a certain Augustinian friar and his peas.  The problem is that His process was a natural process using the plants themselves to make the modification.  The modifications today are done in laboratories where the keys to DNA and trait management are being "unlocked" and modified without the natural process that nature intended.  There are very few studies on the impact of the food chain that is based on GMO feed.  I've heard it said that unless you are eating organic, wild caught fish then you are simply eating GMO corn with scales on it.  The point is, fish either eat plants that are in the oceans and ponds and waterways of the world or they eat other fish.  Fish do not eat corn.  The Omega 3, 6, and 9 acids are completely thrown off by feeding fish corn.  So, as a result, wild caught fish has a higher amount of Omega 3 acids than farm raised.

3.  Wild Caught is not perfect.  I know that overfishing the oceans is a problem.  The oceans feed billions of people, and they should.  If managed properly they can and will continue to.  When buysing fish ensure that you are doing business with a Fishmonger that knows their fishermen and their methods of harvesting.  I know that in the mid-west that can be a daunting task.

So, "Where, in Dayton, can I get good fish?"

Glad you asked; The best place that I know of is Foremost Seafood in Kettering.  Great people, great products, great prices.  What more could you ask for? 

Hopefully, by reading this article, you learned that sustainably, wild caught fish is best for everyone.  The consumer, the world fish population, the management of the oceans and the men and women that bring us the fish from the corners of the globe.   

Lastly, a helpful hint on picking out fresh fish.  What does fresh fish smell like?  If your answer was "fish" you are incorrect.  Fresh fish smells like saltwater.  Fish only smells like fish after the decomposition process is underway.  Always ask to smell the fish, no matter where you are buying it, and if it smells fishy, leave it be and get some chicken instead.

Chef Pat @ CFL

The Pot & Pan Plan

 If you have "liked" this page you are probably a fan of either food or cooking and probably both. That being said this article is about pots and pans and which are the best for your cooking style and needs.

First things first. I am not a huge fan of non-stick pans. That is not to say that I don't own some, nor is that to say that I don't find value in them. However, I do believe that they have some hidden toxic dangers that we are not all fully aware of. So instead of me revealing my inner conspiracy theologist I'll let it rest at that.

So, pots and pans - Where shall we begin? Let's start at budget since that is the biggest bottleneck for filling our kitchen with the finest in groovy gourmet gadgets. To be direct, stay away from the Emeril's, Wolfgang Puck and Rachel Ray 14 piece sets (or how many ever pieces that can fit into those boxes).

It is better to determine what you will need instead of ending up with 3 pans that you will use and 6 that you won't. Sure, they look nice and shiny and filling your cabinets with a matching set is cool but they are taking up valuable space that could better be used by more functional hardware.

Instead take a moment to think about WHAT you cook before thinking about what to buy to cook it with. Do you like to make soups? What about making an egg in the morning or pancakes or fried chicken, or blackened grouper. The point is, that most of these can be prepared in a 10 or 13 inch skillet. The soups can be made in a 2 1/2qt stock pot, unless you are cooking for a crowd and then a 8 qt pot will do nicely.

What I'm getting at is that most kitchens will do quite well with the following pieces of cookware.

2 - 10in Sautee Pans
1 - 13in Sautee Pan
2 - 2 1/2qt Stock Pots w/ Lids
1 - 8qt Stock Pot w/ Lid
1 - 8 inch Iron Skillet
1 - Dutch Oven
2 - 1/2 Sheet Pan Cookie Sheets

A good iron skillet can be found at a decent yard sale for just a few bucks and chances are that it's already seasoned for you. They are best for fried foods like chicken, fish and pork chops. It's also great to "blacken" any nice cut of fish. However, if you do a lot of blacked fish, you may want to dedicate a pan just for that purpose.

A Dutch Oven is a must have and can be found at any of the "big box" stores for anywhere from $20 - $90. While not all Dutch Ovens are created equally they will all, more or less, get the job done. Use your Dutch Oven for things like Roasted Chicken and Vegetables, or a Pot Roast (They were cooked in Dutch Ovens long before the advent of crock pots).

That brings us back to pots and pans. Now, you can go Hollywood on us and get the All-Clad: Copper Core line and spend thousands on these few pans. Understanding that your kids will be fighting over them if you have not named a beneficiary for them in your will. Or you can go a little more reasonable and leave something other than cook ware for their inheritance. Calphalon's Try -Ply line is a great option. It's a mix of stainless steel and aluminum, it holds up very well to all sorts of cooking and cooking styles. These pans distribute heat nice and evenly and have the same thickness throughout the entire pan. That means that you will not get that burnt edge around the walls of your pan when you are trying to get it nice and hot for braising. If you watch your local department store flyers you catch these on sale for some remarkable savings.

For example, I had been eyeballing the 2 1/2qt stock pots for some time. A local dpt. Store put them on sale. Originally each pan was $108.00 I got them for $36.30 each. I purchased 2 of them as well as 2 10 inch fry pans. I spent about $145.00 on 4 pans and two lids or I could have spent $400.00 ($800 regular price) on a set of 12 pieces (including lids), half of which would never get used.
As it stands, these will last me for years to come and they can cook anything that I will ever make in my home kitchen.

I am still waiting on the 8qt stock pot and the 13in skillet to go on sale and when they do I'll get them too. I've already got a Dutch Oven and an Iron Skillet. So even if I spend $150.00 on these two pans I'm still looking at less than $300.00 for an outstanding set that will last for 10 or 15 years. So, if I were to have gotten the Emeril's 14 piece package deal I'd be paying about $159.00 for far less quality and more pans that will do nothing more than take up space and need replacing in two years.

So, at the end of the day, keep it simple and remember, buy smarter not harder...

Chef Pat @ CFL

'Tiz The Season To Be Soupy

     January, February, and March are without a doubt the season for soups.  Nothing warms you up like a nice hot bowl of chicken soup and some thick crusty bread for dipping.  Chicken not your thing, how about a rich, savory bowl of French Onion soup covered with melted provolone.  Still not your style, you can always make a roasted butternut squash soup that is not only filling but very healthy as well.  You see, the thing about soups is, there are a gajillion combinations that you can come up with to get to the flavors that you like best.

     After the holidays, things sort of slump off from a culinary perspective.  Thanksgiving is over, Christmas is over and New Years is long past.  All we have to look forward to is St. Valentine's day and even that is getting less and less attention.  One of the ways to re-awaken your palate is to dive into a warm bowl of soup. 

     I'd like to give you some pointers on making a great pot of soup, so you can keep your taste buds alive, and still shed a few pounds in the process.  There are three keys to making a great soup and they are:

 1.  Great ingredients.  If you think that you are going to make a great chicken soup with freezer burnt chicken and limp celery you are sadly mistaken.  Your soup will only be as good as your ingredients.  Celery, Carrots, and Onions are quite inexpensive, even if you buy organic, which I do recommend. Chicken can be purchased at any big box store and properly preserved in any freezer zip top bag.  A few chicken bouillon cubes, some sage and a few cups of corn, lima beans, green beans, and peas makes a bowl of soup that not only tastes amazing, but it's sure to knock off the edge of any cold that may be trying to set in.   Fresh ingredients ensures the highest vitamin and mineral content and well as best flavor.

 2.  Method.  When making any soup there is a phrase that every cook worth his (or her) salt remembers.  Color equals flavor.  How do I get color into my soups?  Sauté the vegetables first.  I'll almost always sauté my onions, carrots, celery, and potatoes for 10 min or so to give them a little color.  That little bit of color will bring out the sweetness in the vegetables like nothing else.  Plus, it makes the house smell amazing.  By taking the time to add this little bit of color to the vegetables you are taking what could be a good pot of soup and turning it into a great pot of soup.

 3.  Storage.  If you have ever made a big pot of soup, eaten a bowl and then you put the whole pot right into the fridge, you have made the same mistake that many cooks and chefs have made.  If you have gone to all the trouble to make the perfect pot of soup, please, store it so that it's just as good the next day, if not better, than it was the first.  So, how should you store the soup?  I like single servings.  If you have bowls that you can wrap with plastic and fridge space, then glass bowls are a great option.  Glass transfers heat quite well and it will not leach any weird chemicals into the food like plastic will.  This means that it will cool down rapidly and it can be re-heated in the same bowl.  Less mess and it protects the flavor of your soup like nothing else will.  One warning, never, ever, store your soup in an aluminum pot.  Aluminum has all sorts of properties that are simply bad for you.  I'll stop there to avoid getting on my soap box.  Needless to say, glass is always the best bet and is the proven safest option.

      So, there are the three keys to a great pot of soup.  Find your favorite recipe, make sure that you use the freshest ingredients available, be sure to add color by sautéing the vegetables and by all means take care when storing your finished product.  By following these simple rules, you will have soup to get  you through to the spring.

Chef Pat @ CFL

The Skinny on Getting Thin

            We all, as Americans, can probably stand to lose a few pounds.  As we make our way through the Thanksgiving holiday buffet, the work Holiday party, the Hanukah holiday celebration, the Christmas holiday feasts, the up and coming New Year holiday and the associated Hors d'oeuvre and let's not forget about the food filled Chinese New Year holiday grazing  we are bound to put on a few extra pounds.  Not as if we didn't already carry a few with into the holiday season.  The point is we are all tempted to make the coveted New Year's Resolution...  Well, don't...  You read correct, don't make another resolution that is bound to be covered with disappointment like last year's purchase of a tread mill, elliptical or stair climber.

            Please, just go with me here...  Instead of a resolution, commit to a subtle change in life style first.  Stop eating potato chips.  That's it, just stop doing that one thing and in a month or two, after you are over your urges, add something to your life like walking or taking the stairs instead of the elevator at work.  Then in a few months take away another thing, something like soda or sugar in your coffee or something along those lines.  Then in a month or two add something fun like, jumping rope for 20 min a week.  Increase as you feel comfortable and pull back if it's too much.  If jumping rope is not your thing, try walking at a brisker pace when you walk somewhere.   

           If you want to get serious, how about seeing a counselor...  Oh boy, have I gone too far?  Think about it... Often our eating is emotional.  The "add" does not necessarily have to deal only with physical exercise.  The point is, to add something that will give your decision to be healthier, a little momentum.

            By the "take away and add" method you can make subtle changes in your daily life that have very long term, positive consequences.  It's not about a resolution, it's about a decision to be healthier in your mind so that you can be healthier in your body.  Slow, gradual changes are almost always better and longer lasting than quickly gotten gains.

            A good friend of mine was very over weight and they had one of the weight loss surgeries to help them lose the weight.  After about 6 moths they did in fact lose a considerable amount of weight.  Two years later their weight crept back up to almost where it was prior to the surgery.  The point is, most of us have multiple things that are complicating our weight issues.  We MUST deal with the internal as we deal with the external. 

            Healthy lives are not based on only healthy habits.  It's got just as much to do with asking the difficult questions.  Questions like, when I talk to my son, why do I eat a bag of Doritos?  or When I talk to my mom, why do I feel like making cookies and eating most of them?  When I don't feel good about myself, why do I do things that add to my negative self image? 

            By finding the answers to these questions and embracing the "take away and add" method, your life can be one full of joyful surprises.  By staying away from the New Year's Resolutions you can also stay away from the all or nothing mentality that has left you frustrated in the past.

So, what's your first take away?

To be organic, or not to be organic, that is the question!

 Are organic foods worth the extra price and hassle?  Let me answer that question with a question.

 Which is wiser, to change the environment to allow a specific kind of seed to germinate and grow or is it wiser to plant a seed into an environment that is best suited for that seed?  Change the environment or plant a different seed?

Vegetables raised on mega farms are often doused with all sorts of chemicals that kill weeds, spur unnatural growth, and kill pests.  These farms eliminate the natural balance of a normally diverse ecosystem and replace it with an environment that is suited to only allow one seed type to germinate and grow.  Any other plants and animals either leave the area or die because it is  simply too toxic for their survival. 

 This is where organic produce and farming comes into the picture.  Organic farmers use the ecological diversity of an area to help them grow the plants that are best suited to that particular environment.  Organic farming is not just a method of farming but a method of living.   It's more labor intensive, it's costlier, and the harvests are less than with traditional farming practices.

 Even still, there is much discussion regarding the benefit of organic vegetables.  I believe that it's a worthy discussion to have.  As we discuss these kind of things we tend to do a little research and in turn we can find out all sorts of useful information.  And like they say, an informed decision, is a good decision.

 Did you know that some fruits and vegetables are more susceptible to contamination from pesticides, herbicides, and fertilizer than others?  Below is a list of the "Dirty Dozen" from the Organic.org website.

12 Most Contaminated
Peaches
Apples
Sweet Bell Peppers
Celery
Nectarines
Strawberries
Cherries
Pears
Grapes (Imported)
Spinach
Lettuce
Potatoes

12 Least Contaminated
Onions
Avocado
Sweet Corn (Frozen)
Pineapples
Mango
Asparagus
Sweet Peas (Frozen)
Kiwi Fruit
Bananas
Cabbage
Broccoli
Papaya

 When considering whether or not to go the organic route, the "Dirty Dozen" list is a great place to start but take some time and consider the following questions before you ever get to the grocery:

1.  How much of my budget can / should be be allocated to organic foods?

 Maybe you are considering moving to an organic diet.  If so allocate 20-30% of your food budget to organics.  If you try to buy all organic products it can get a little overwhelming and a bit pricy.  If you are a seasoned organic consumer, then maybe you allocate 60% or more of your budget to organic products.  Either way, food prices are only going up.  Eating healthy does not have to be cost prohibitive.  Plan your budget and stick to it.  It's amazing what you can do when you stay disciplined in sticking within your budget.

2.  Do I regularly throw away food that I intended to cook but never got around to?

 In America we tend to throw away a LOT of food.  If you find that you are buying food to cook but end up eating out two or three or even four times a week then you may want to purchase less when you go.  Sure you will make multiple trips to the grocery store throughout the week but that way, you are getting fresher produce and meats, you are not buying food that you will not cook, and you will become what I call a "purpose driven shopper".  Meaning that you are more likely to go into the store on a mission to get a few specific things and as a result you will be less likely to "impulse buy" which will undoubtedly save you plenty of cash by the end of the month.  However, if you tend to use a farmers market then frequent the same vendors each time you go.  This is a great way to get to know the families that actually grow your food and they often give price breaks to frequent flyers.

3.  Are there children that will be eating the food that I purchase?

 If you are feeding little ones then you may want to consider sticking to all organic fruits and vegetables.  Their little bodies have enough to fight against, adding herbicides, pesticides, and hormones to the mix only makes it worse.  If not, then you can make wise purchases by using  the dirty dozen list and managing your budget accordingly.
 
4.  What fruits and vegetables do I eat the most?

 When it comes to vegetables I usually eat the same vegetables year round.  I will eat some off the wall veggies when there is a sale going on or if find a recipe that I'm interested in trying that has a vegetable that is not normally on my radar.  The point is, I can usually get a couple bushels of corn in the late summer / early fall and can corn or green beans or carrots or whatever it is that I like the most.  If it's local and organic I can often get a better price if I purchase in bulk.  Investing into some canning equipment is a great way to get the freshest vegetables year round.  Think about going in on some of the equipment with a friend and take a weekend a put up your beans and corn together.  It's a great time and it is much easier on your wallet than you might think. 

5.  Is there a local CSA in my area?

 CSA (Community Supported Agriculture) is a great way to make darn sure that your fruits and vegetables are truly organic, and if they are local then they have a better carbon foot print since they did not need to get shipped from Mexico or Florida.  Using a CSA supports your local growers and it gives you a chance to even visit the farm and even help out if you want to.  Most CSAs give you fruits and vegetables and sometimes even eggs and flowers for up to 30 weeks out of the year.  In the Dayton region there are quite a few CSAs.  Regardless of where you live, you can find a CSA near you by going here: http://www.localharvest.org/.

6.  Why not grow it yourself?

 Starting a small family garden is a great way to ensure that your vegetables are fresh and organically raised.  While managing and maintaining a garden is work, it's also very rewarding.  You can grow your own tomatoes, green beans, cabbage, collard  greens, potatoes, broccoli and just about anything else you can imagine.  Family gardens usually provide much more than a small family can eat so you'll end up giving your produce away to your neighbors.  It's a great way to meet the folks in your neighborhood and maybe they will grow something that you like and you can trade vegetables. 
 All of the answers to these questions require you to  be and/or become a part of the solution.  Remember what I said earlier, an informed decision is a good decision.  Get involved and don't be afraid to ask questions.  A farmers market is a great place to start, even if you don't end up buying anything.  Get a feel for the place and the sellers, listen to what is going on around you and take it in.  Before you know it you may have your own booth there selling your own homemade salsa and canned green beans. 

At the end of the day it's your decision and you are the best judge for what is best for you in this stage of your life.  All that I ask is that you be willing to ask yourself if organic produce and food products are right for you.  Whatever your decision I have no doubt that it'll be the right one.

Chef Pat @ CFL

What a Crock!

Let's talk about Crockpots...

Most of us have one lurking in some unreachable corner of our cabinets somewhere next to the spring-loaded sugar cookie gun and vacuum sealer contraption.  I'll be honest, I think that Crockpots are under rated.  I know that they are not a "Kitchen Essential" but they are darn handy!

I'd be willing to bet that 90% of the time the a Crockpot is used in America, it's being used to make a pot roast.  We have limited our usage of this great kitchen tool to the degree that it's a waste of cabinet space. 

A little history:  Back say oh about 200 years ago, you know, the founding of our great country.  Yea, um, they didn't have Crockpots, they had Dutch Ovens.  A simple cast iron deep dish pot with a lid.  That  pot was filled up early in the morning with whatever they had to throw in it and covered with coals and buried in the ground.  By the time they got back from mending fences or whatever they were doing, they had a hot meal and even the toughest cuts of meat would come out fork tender.  That simple contraption entered the 70s and for whatever reason we decided to electrify it.  Here is a better and slightly more accurate history of the Crockpot.

Needless to say somewhere in the late 70s the Crockpot was a standard kitchen appliance.  It was used to cook all sorts of stuff and Betty Crocker had some truly great old school recipes for the time.  Fast forward to 2011 and we value Crockpots about as much as we do shag carpet and a water picks.

 

So how do you get the most out of your Crockpot?

Glad you asked...

 America's Test Kitchen has some great recipes in their Slow Cooker Revolution cookbook.  There are also some wonderful web resources out there.  I've listed a few that I find helpful:

http://www.a-crock-cook.com/crock-pot-recipes.html

http://busycooks.about.com/od/favoritecrockpotrecipes/a/favoritecrockpo.htm

http://thestir.cafemom.com/food_party/126473/7_crock_pot_recipes_that

http://www.recipe4living.com/articles/the_25_best_crockpot_recipes_countdown.htm

Now these are just a few resources that I use.  There are hundreds more out there and some you will find that you like more than others.  So, take some time and look around these sites, there are some amazing recipes designed just for your Crockpot.    

For Example:  Crockpot Oatmeal, Crockpot Mac-n-Cheese, and Crockpot Lasagna.

These are just some of the really good and fun recipes that are out there.  I encourage you to get creative. 

Some words of wisdom:

If you are going to use your Crockpot, use the low setting.  These recipes are designed for their ingredients to be in a low temp, low pressure environment.  Starting it later and using the high setting is not a good idea.  It will work but it's much better if you follow the recipe as it is written. 

Don't be afraid to experiment, it's only food.  Every cook has made hundreds or thousands of mistakes in the kitchen.  All of those mistakes has and will continue to make us better at what we love to do. 

When it comes to seasonings, it is often best to add your seasonings later in the cooking cycle of your recipe.  Herbs like thyme and Cilantro can turn bitter after long hours in the Crockpot.  So it may be a good idea to add them an hour or so before you plan on serving.  

At the end of the day, you are your harshest critic.  For some reason, in our western culture, we seem to think that if we cannot be perfect then we should not even bother trying.  I say that's just a crock.  Have fun, eat well, and love much.

 

Chef Pat @ CFL