Diet Sodas, Juice, and Water

                Ok, I have no doubt that as you read the title of this article that you have deduced the answer to my question.  Which one is best for you?  Obviously water is the clear winner, but why?

Allow me to explain.

                Water, and when I say water, I mean city water, not the stuff that is bottled, is a great way to ensure that you stay hydrated, it's calorie free, no carbohydrates, no sugar, and no chemicals that are foreign to your body.  Now, I know what you're thinking and yes, chlorine and fluoride (commonly found in municipal water sources) are naturally occurring chemicals.  As a matter of fact chlorine is essential for the formation of most life forms, including humans! 

                A word on bottled water.  There are no regulations on bottled water so, some (many in fact) companies simply bottle water straight from the city taps and call it spring water.  Dasani, a Coke product, was doing that very thing until an employee told the rest of the world.  As a result, they then began purifying the city water through reverse osmosis to prevent a worldwide boycott.  Again, not because it was illegal, good for their customers, or sound science but because they wanted to ensure folks kept buying their product. 

                There is a marketing story surrounding the sale of bottled water, I don't know if it's true or not but it certainly is interesting.  Is goes something like this.  One marketing genius is having lunch with another marketing guru.  During their conversation one says to the other, I'll be you could bottle water and sell it!  (As a joke)  The other marketing genius says, wow, that's a great idea!  The first bottled water was sold by Evian, the word naive spelled backwards.  By the packaging and marketing alone, they sold the image of health and purity, meanwhile they were insulting their customers, and laughing all the way to the bank. 

                True or not, it makes a good point, we are buying and idea, an image; not the reality of a truly healthy product.  Additionally, the waste produced to make RO (Reverse Osmosis) water is significant.  The chemicals used to activate the filter and the concentration of toxins in the unusable water is flushed right back into the lakes and streams that it's taken from.  Not only that but the empty plastic bottles are filling up the landfills at alarming rates.  There is even a guy that has used nylon mesh to hold together 250,000 empties, placed ply-wood on top of them added soil on top of that and has his own floating island.  Here is a website with his story - http://ecoble.com/2007/11/18/250000-bottles-amazing-recycled-mexican-island-paradise/

                The point is this.  Bottled water is bad for the environment on every level, the PCBs used to make the plastic is highly toxic, the caps and bottles that are left over is an absolute waste of resources, the runoff of the RO units making the water is polluting the remaining water sources, and lakes and rivers are drying up because of the companies that are shipping the bottled water all over the world which disrupts the natural global water vapor distribution.  Let's face it, city water is healthy, cheap, and better for the environment on many levels.

                Now that we understand the negatives of bottled water let's use the tap water that everyone one of us have access to. 

                Now let's compare that water resource to juice and diet sodas.

                Let's start with the diet sodas.  Taken from LiveStrong.com " Five artificial sweeteners have been tested and approved by the FDA as safe for consumption. They are acesulfame potassium, neotame, saccharin, sucralose and aspartame. Of these, only aspartame can be digested by the body, and all but neotame are used to make brand name grocery products. Diet sodas may contain more than one of these sweeteners. For example, Diet Pepsi contains acesulfame potassium, but Pepsi Max and Diet Sierra Mist have both acesulfame and aspartame. Pepsi One has acesulfame potassium and sucralose, as does Diet Montain Dew, which also contains aspartame." - Read more at: http://www.livestrong.com/article/408129-sweeteners-in-diet-sodas/#ixzz1z7AHktjy

                There have been many studies done on the ill effects of artificial sweeteners and in NY there is one that states that "if you drink one diet soda a day you increase your risk for a stroke or heart tack by 61%".  From a soda, just one per day!  -  This article can be found at: http://www.nbcmiami.com/news/health/Daily_diet_soda_tied_to_higher_heart_attack_risk-115659744.html

                The point?  Diet sweeteners are as dangerous and toxic as anything that we could ingest.  They are unnatural and our bodies are simply not designed to deal with these chemicals.  If you MUST have a soda, and I'll be the first to admit, I need to get my Mountain Dew on from time to time, go with one that is flavored with natural sugar, not corn syrup or the like.  Natural is ALWAYS better!

                Now let's look at juice.  When I mention juice, I am not talking about squeezing your own juice from your own organically raised fruits.  I'm talking about store bought juice, those from concentrate and those that are not from concentrate.

                All juice is pressed using a mechanical press.  In and of itself, no big deal.  However, the reality is that most juice is made from fruit that has already started rotting and is already on the ground.  Once the apples or oranges or whatever you're drinking is harvested from the trees/bushes, the fallen fruit is then gathered and processed into juice.  So straight away you are dealing with a subpar product where nutrition has already begun the degrading process.  Once pressed, the juice is placed in holding tanks for months on end.  While in storage, the juice continues to lose its nutritional value due to oxidation and temperature variance. 

                To keep the juice stable and to prevent it from fermenting an additive is added.  This additive is not on the list of ingredients.  Why?  Great question!  The FDA does not require it.  Why?  Another great question!  The FDA is made up of former agribusiness CEOs and they make the rules for their previous employers and business associates. 

                By the time the juice is deposited into the plastic bottles it is mixed with other batches of juice that has been stored for sometimes a year or longer.  This it is sent to your local grocery store and placed on a shelf that is berated with UV light until whatever nutritional value that remains is utterly depleted.

                So when we think of fruit juice, we normally think that it's healthy for us than water because of the antioxidants and nutrients.  Unfortunately, that is far from the truth.  Not only that, but there is so much sugar in juice that it contains hundreds more calories than you would imagine.  A single serving of orange juice contains 28 carbs, and over 110 calories not to mentions the additional sodium. 

                I'm not knocking juice entirely.  There are some decent organic stores that do carry good organic juice that is very good for you.  However, if you are thirsty for orange juice, eat an orange.  The pith is what contains most of the vitamin C and the fiber is great for your digestive tract.  All of which is lost in the pressing and storing process.

                At the end of the day, the human body is between 75% and 50% water (Depending on age, body mass and gender).  We are designed to consume water, not chemicals.  If you were to cut out all sodas, diet or regular, for 6 months, drink 1 serving of REAL fruit juice a day and 8, 8oz glasses of water per day, you'd be amazed at how much better you feel, how easily your body heals and loses weight.

                So, stop buying bottled water, stop buying the regular store juices, eat fresh fruit, and drink lots of water.  It's good you and the environment.

Chef Pat @ CFL

Gardening 101

               If you are reading this then chances are, you have some slant towards healthy or healthful eating.  Having your own, personal garden is a great way to have an abundance of your favorite vegetables on hand throughout the growing season and to ensure that you are getting your daily regimen of raw vegetables.  If you have ever had your own garden you know that they do take some time and effort to maintain and install.  However with the help of a local handy man with a tiller you may find that it's not nearly as demanding as you remember.

               I have had a garden for the last 4 years or so.  I've been pretty busy with the business  this year so I paid a young man in the neighborhood to turn our garden plot over by shovel.  Then I paid another person to till the garden so all I had to do was plant the seeds and starter plants.  So, for right around $100.00 in outsourced labor and about $20 in seeds and another $20 in starter plants, I have a full-on garden that will sustain me and many of my clients throughout this year's growing season. 

               Considering how much I spend on vegetables alone the return on investment will be easy to obtain.  Not only that but I know that my garden is 100% organic.  Nothing but natural soil amendments, well aged manure, loads of kitchen waste, leaves from my neighbors yards, and the benefits of lots and lots of worms hard at work.  The point here is that gardening has multiple benefits. 

1.  It gets you outside - A garden gives you a reason to get outside and play in the dirt a little.  You can set your own pace and you will be healthier for in the long run.

2.  You get to pick the vegetables - If you love broccoli, plant some, if you love a thick slice of tomato with your sandwich, then grow your favorite tomato (mine is the Cherokee Purple).  You are the boss here.  You also get to experiment with other vegetables that you may be unfamiliar with.  This is the first year that I've ever grown beets.  I had some fresh beets earlier this year and I was blown away by how great they tasted.  They will forever be a staple in my garden!

3.  It gives you a chance to meet the neighbors - A garden always produces more than you expect, especially if you plan it properly.  When this happens, bag up a few beans and cucumbers and walk on over to your neighbors place and knock on the door.  It's a great way to start new relationships and maintain existing ones.  In my neighborhood, one family grows herbs and spices.  I regularly trade vegetables for herbs with them.  They are great people and it helps us stay in contact even when things get busy.

4.  By having fresh vegetables on hand, you are more likely to eat them - The more you eat raw vegetables, the more soluble and insoluble fiber you will consume, as well as the wonderful enzymes that go along with raw vegetables.  Not to mention the vitamins and minerals that are more easily absorbed through eating raw vegetables. 

          Gardening not for you?  No space?  No worries!  Container gardening has come a LONG way in recent years.  There are many, many options at your local big box store (Wal-Mart, Sam's Club, Lowe's, Home Depot, Costco, and others).  Check them out and you too can have the added benefit of home gardening, regardless of how much space you have.

          So, there you have it.  Gardening, while it may be a little extra work, it's also a great way to get out into the sun, play in the dirt, eat your favorite veggies, get and stay healthier, builds and maintains relationships, and allows you to be even more giving than you already are.  So what's stopping you?  Get out there, get dirty, and have fun!

Chef Pat @ CFL

BBQ vs. Grilling, what's the difference?

     BBQ season is upon us.  As Easter came of age, we, in the mid-west, were enjoying unseasonably warm temperatures.  As a result, more people are pulling out their grills and burning off the cobwebs.  This brings up a topic that is not discussed as often as it maybe should be.  The difference between grilling and BBQ. 

     Hosting a BBQ is just that, it's hosting a party where BBQ grills are used to prepare food.  Foods like hotdogs, hamburgers, steaks, chicken, fish, and the occasional shish kabob.  Grilling is an art in that you are using a combination of Convection Heat, Direct Heat, and Indirect Heat to sear the outside of the food and still cook the inside to a specific doneness.   This can be done over many mediums however charcoal briquettes is the North American norm. 

     As with many BBQs the end result can be an over done exterior with an under done interior. Or the infamous charcoal dog, and either over our under done chicken.  There are simple ways to manage to get your steaks, chops, dogs, and burgers to the perfect blend of char grilled juiciness.  With all meat, it's always best to start right on top of the gray charcoals.  Once you get your grill marks and searing complete, move your meat over to a side of the grill that does not have any coals.  This is the indirect method of cooking that works very well when used properly. 

     BBQ on the other hand is a totally different method and manner of cooking outdoors.  The method is "low and slow".  Cooking your meats, whether they be Boston Butts, Ribs, Beef Brisket, or Smoked Chicken, you will want to keep your temp right around 220 degrees.  This enables the meat to "sweat" or render the fat that it holds and as a result you get very tender, juicy meats. 

     BBQ purists will insist on using a specific kind of wood and will tolerate no less than 12 hours on the smoker for a Boston Butt and 6 to 10 for Ribs.  There are competitions all over the world that are actually sanctioned by the Kansas City BBQ Society (aka KCBS).  Competition at these events is stiff and there is some amazing BBQ to be had.  Just do yourself a favor, don't refer to it as grilling...

     So, there we have it.  Grilling in its own right is certainly an art but using a smoker to produce classic BBQ is an entirely different animal.

Chef Pat @ CFL 

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