Chef Dave’s Corner

While in Sacramento, Ca at an OH event, I was approached by a gentleman who was taping small segments about healthy products and services. I was asked to describe my books in 30 seconds or less. This is now posted for you to see around the world on the World Wide Web. Take a look below.

Cook Smart…
Chef Dave Fouts

Alcohol in cooking

Universally the main reason alcoholic beverage are used in recipes is to add flavor. After all, the most premium of extracts with the most concentrated flavors are alcohol-based, particularly vanilla.

In many recipes, the alcohol is an important component to achieve a desired chemical reaction in a dish. Alcohol causes many foods to release flavors that cannot be experienced without the interaction of alcohol. Beer contains yeast which leavens breads and batters. Alcoholic beverages also helps break down tough fibers in marinades. Lastly other dishes use alcoholic content to provide entertainment, such as flambé and flaming dishes. As for fondue, Wine and Kirsch are added because it lowers the boiling point of the cheese which helps prevent curdling.

Does the alcohol burn off?

Alcohol not only evaporates without heat, but the majority also burns off during the cooking process. How much remains in the dish depends on the cooking method and amount of cooking time. Those alcohol-soaked fruitcakes would have to turn into solid bricks before the alcohol evaporates. A bottle of beer in a long-simmered stew is not going to leave a significantly measurable alcohol residue, but will add a rich, robust flavor. A quick flambé may not burn off all the alcohol, whereas a wine reduction sauce will leave little if any alcohol content. Heat and time are the keys. Obviously, uncooked foods with alcohol will retain the most alcohol.

Alcohol Burn-off Chart

The following chart data comes from the U.S. Department of Agriculture with information on how much alcohol remains in your food with specific cooking methods. Keep in mind that this is the percentage of alcohol remaining of the original addition.

Cooking with alcohol tips and hints

In most cases you have to use your own judgment on substituting alcohol in recipes. Sweet recipes will require different substitutions than savory. Amounts will also make a difference. You wouldn’t want to use a quarter cup of almond extract to replace the same amount of Amaretto liqueur. And remember, the final product will not be how the original recipe was intended.

* Look at the main liquid of your recipe. Usually the main liquid ingredient can be extended to cover a small amount of the required alcoholic ingredient. If less than a tablespoon of alcohol is needed; it can be omitted although flavor will be different.

* Any variety of juices and/or tomato juice can often be substituted in marinades.

* Non-alcoholic wine or wine vinegar can be substituted for wine.

* Add a small amount sugar substitute to imitate sweeter wines.

* Extracts, flavorings, syrups, and juices can be substituted for flavor-based liquors and liqueurs. In addition extract may need be diluted.

* Use non-alcoholic wines instead of cooking wine or sherry. It should be drinkable or don’t use it. All cooking wines and Sherries are loaded with sodium which detracts from flavor and adds a salty and vinegar flavor to the food.

* To help burn off more alcohol and reduce potential injuries when using it for flamed dishes, be sure to warm the liquor before adding to the hot (the food must also be hot!), and use a long match or lighter to ignite it. Always tilt the pan away from you when igniting. The liquor should be added very last possible moment and lit as quickly as possible to avoid the liquor soaking into the food. Let the alcohol burn off enough so the flavor does not overpower the dish.

* When using milk or cream in a sauce containing alcohol, make sure to burn off the alcohol before adding the cream or the sauce may curdle.

* If the alcoholic ingredient in the recipe is intended to be the main flavor and you must avoid alcohol, find another recipe. It just won’t taste the same.

I was fortunate to recently attend The Obesity Society’s annual meeting in Phoenix. This is a great educational opportunity for me since researchers from all over the world present their latest findings in weight loss and weight management. One of the best sessions I attended was about food cravings, presented by Dr. Corby Martin from Pennington Biomedical Research Center.

It may come as no surprise to you that the number one food craving is for chocolate. Cravings are not a result of food deprivation or nutritional deficiencies. So the old excuse of “my body must be missing some nutrient because I am craving _________ (fill in your food)” doesn’t amount to a hill of beans or Hershey’s kisses. Dr. Martin’s research found that people have two to four craving episodes a week and will yield to the craving about 80% of the time. That can add up to a lot of extra calories!

There are many ways to deal with food cravings but the best solution may be prevention.
People who are following a structured weight loss plan report less food cravings. In other words, following a prescribed diet plan can reduce the cravings. Structured eating has more benefits than just reducing cravings

Turkey 101…

Of all the Thanksgiving symbols the Turkey has become the most well known. The wild turkey is native to northern Mexico and the United States.

The turkey was originally domesticated in Mexico, and was brought into Europe early in the 16^th century. Since that time, turkeys have been extensively raised because of the excellent quality of their meat and eggs. Some of the common breeds of turkey in the United States are the Bronze, Narragansett, White Holland, and Bourbon Red.

Though there is no real evidence that turkey was served at the Pilgrim’s first Thanksgiving, in a book by the Pilgrim’s Governor Bradford he does make mention of wild turkeys, In a letter sent to England, another Pilgrim describes how the governor sent “four men out fowling” returning with turkeys, ducks, and geese.

Did you know…

· Frozen, fully stuffed turkeys, ready to cook, were introduced in 1955.

· The top five most popular ways to serve leftover Thanksgiving turkey are: Sandwich, Soup or Stew, Casserole, Stir-fry, and Salad.

· Minnesota and North Carolina are the leading turkey producing states, with each producing about 44 million turkeys.

· According to the National Turkey Federation, about 24% of Americans purchase fresh turkeys for Thanksgiving and 69% purchase frozen turkeys.

29 steps to a perfect turkey

1 fresh whole turkey

¾ cups butter, melted

1 ¼ cups dry white wine

2 teaspoons salt

2 teaspoons freshly ground black pepper

2 teaspoons sage powder

2 teaspoons garlic powder

2 large onions peeled and cut in half

1 stock of celery, cut into 2 inch pieces

4 carrots, peeled and cut into 2 inch pieces

1. Rinse turkey with cool water, and dry with paper towels.

2. Pre-heat oven to 450 F degrees with oven rack placed on the last notch on the bottom.

3. Combine melted butter, sage, garlic, and white wine into bowl.

4. Fold a large piece of cheesecloth into quarters and cut into a 17-inch, 4 layer square.

5. Immerse cheesecloth in the butter and wine, let soak.

6. Place onions, celery, and carrots into bottom of roasting pan then place roasting rack on top of veggies in pan.

7. Next place turkey, breast side up on a roasting rack in a heavy metal roasting pan.

8. Fold wing tips under turkey.

9. Sprinkle 1 teaspoon salt and pepper inside turkey.

10. Fill large cavity with as much stuffing as it will hold comfortable; do not pack tightly. (Cook remaining stuffing in a buttered baking dish a 375 F degrees ).

11. Tie legs together loosely with kitchen string.

12. Rub turkey with the softened butter and sprinkle with remaining 1 teaspoon salt and pepper.

13. Lift cheesecloth out of liquid and squeeze it slightly, leaving it very damp; reserve remaining liquid.

14. Spread cheesecloth evenly over the breast and about halfway down the sides of the turkey; it can cover some of the leg area.

15. Cook for 30 minutes.

16. Using a pastry brush, baste cheesecloth and exposed parts of turkey with butter-and-wine mixture every 30 minutes.

17. After first 30 minutes reduce oven temperature to 350 degrees and continue to cook until temperature of the turkey reaches 155 degrees F (insert an instant –read thermometer into the thickest part of the thigh, avoiding any bones), basting every 30 minutes and watching pan juices, reserving them for gravy.

18. After the turkey reaches 150 degrees F, carefully remove and discard cheesecloth.

19. Baste turkey with pan juices.

20. If there are not enough juices, continue to use the butter-and-wine mixture.

21. Cook 1 more hour or until internal temperature reaches 160 degrees F, remembering to baste every 30 minutes.

22. When fully cooked, transfer turkey to a serving platter and let rest for about 30 minutes. Meanwhile, make gravy.

23. Pour all of the pan juices into a glass-measuring cup. Let stand until fat rises to the surface, about 10 minutes, and then skim it off.

24. Meanwhile, place roasting pan over medium-high heat and add 1-cup dry white wine to the pan.

25. Using a wooden spoon, scrape the pan until liquid boils and all the crisp bits are unstuck from pan.

26. Stir well and bring back to a boil.

27. Cook until liquid has reduced by half, about 10 minutes.

28. Add the defatted pan juices and cook over medium-high heat 10 minutes more.

29. You will have 2 ½ cups of gravy.

30. Season, to taste, strain into a warm gravy boat, and serve with turkey.

If the turkey comes with a pop-up timer, remove it! Using and instant-read thermometer later will give a more accurate indication of doneness.

Size of Turkey Unstuffed Timing Stuffed Timing

8-12 (pounds) 2 ¼ - 3 (Hours) 3-3 ½ (Hours)

12-14 3- 3 ¼ 3 ½-4

14-18 3 ¼ - 4 ¼ 4- 4 ½

18-20 4 ¼- 4 ½ 4 ¼ -4 ¾

20-24 4 ½ -5 4 ¾ - 5 ¼

What to do with the left over turkey…

Chef Dave’s Turkey Salad Left-Over’s

6 Servings

2 cups turkey, cubed or shredded

½ cup light mayo

½ tsp garlic powder

½ tsp onion powder

2 hard boiled eggs, peeled and chopped fine

¼ tsp celery salt

¼ tsp poultry seasoning

Place into a mixing bowl and mix well.

Salad is now ready to be “Gobbled” up!

Per Serving: 160 calories, 14 grams protein, 10 grams fat (2 grams saturated fat), 2 grams carbohydrate, 0 grams fiber, 250 mg sodium

Organic is a matter of preference…

We all shop or have shopped at local health foods stores. The Organic word is used everywhere, from their grocery sacks to the dishes premade behind the glass at the deli. From the colorful stacks of produce, olive bar, and wide selection of cheese and wine, the genuine feeling portrayed is one of health and wellness. This is a 5 billion dollar industry and even national chains have now given these foods their own corner of glory. In this Tricks of the Trade I will be talking about organic foods and how a play on words can have you spending more.

The USDA defines “Organic” as food which is produced by farmers who emphasize the use of renewable resources and the conservation of soil and water to enhance environmental quality for future generations. In addition organic meats, poultry, eggs, and dairy products come from animals that are given no antibiotics or growth hormones. Another positive side to organic food is that it is produced without the use of conventional pesticides, and fertilizers made with artificial ingredients. Until 2002 the USDA had no guidelines on organic foods. However this has now changed and a Government approved certifier must inspect the farms where the food is grown to insure are guideline are being followed here in the United States and outside are countries borders . If a farm or company uses the term Organic without the certification an $11,000.00 fine can be imposed per incident. Organic foods when eaten in their most pure form with the least amount of cutting and processing have the same nutritional value as those foods that do not carry the USDA organic label. Simply stated by the USDA as quoted from The National Organic Program “USDA makes no claims the organically produced food is safer or more nutritious than conventionally produced food. So you may be asking yourself why the extra expense? Organic foods differ in the way the food is grown handled and processed. Nutrition is not a part of the equation. As with the many choices we make when buying food, Organic is a matter of preference, not nutrition.

Manufacturing companies that produce organic food such as cereal, sauces, frozen and premade foods the word organic is used, but as a consumer this is where you need to read the label. If a food is made up of 100% organic foods the label will state”100% Organic” but some foods are made with some of the ingredients being organic combined with conventional grown foods. The guideline then allows the word “Organic” to be used but the 100% must be dropped. In addition a food can still be labeled Organic if at least 70% of the food used is grown organically. Not to mention these foods are typically double the price.

Just because it’s organic does not mean it is a healthy choice. A food that is organically grown still has the same carbohydrates, fats, protein, and other nutritional values as their conventional grown counterparts. So desserts, premade and processed foods which state they are organic can still contain large amounts of sugar, fats, and calories, so read your food label. Organic foods are not to be confused with “Natural” foods, they are not the same. Although the claims of foods being natural, free-range, and hormone-free are truthful, the term Organic can only be used on Organic foods.

Cook Smarter…

Chef Dave

My wife Mary is from Connecticut and she was raised by the coast. Seafood is as fresh as it gets along the New England coastline and whenever we return to visit family, seafood is always on the menu. This past summer we took the boys to a strawberry field and came back with over 15 pints that we picked ourselves.

In addition we had fresh crab at the beach house from a boat excursion we took the day before. Berries and seafood go well together in salads, and putting the two ingredients together has since become a family favorite.

Cook Smart…

Chef Dave

Strawberry Salad with Crab and Red Onion

Servings: 6

Salad Dressing

3 Tablespoon raspberry vinegar

3 Tablespoon water

1 Tablespoon honey

2 Tablespoon canola oil

1/8 Tablespoon salt

1/8 Tablespoon pepper

Salad Mixings

3 cups strawberries, quartered

10 ounce spring mix blend salad greens

2 teaspoon pine nuts

6 ounces can lump crab meat

1 small red onion, sliced thin and ringed

Directions

1. Combine first 6 ingredients and stir well with a whisk.

2. Combine strawberries and green.

3. Add the salad dressing; toss to coat.

4. Sprinkle with pine nuts.

5. Top with crab and red onion rings.

6. Serve.

Nutrition: 160 calories, total fat 8g, saturated fat 2g, sodium 190mg, carbohydrates 14g, fiber 3g, sugars 9g, protein 9g.

I recently traveled to Seattle Washington for a weekend getaway. I have often heard of this magical place filled with the freshest fish, seafood, fruits and vegetables. The Public Market located at the end of the famed Pike Street is nothing short of spectacular. Flying from Oklahoma it’s a short 5 hour flight to a foodie’s paradise. Seattle is known for the Space Needle which was built for the 1962 world’s fair, Mount St. Helens, and the first Starbucks. With its breath taking views and great food, Seattle did not disappoint and offered more than expected.

I arrived Saturday morning and was greeted by my friends, Karen and Ron. Not only are they funny, but they understood the history of the city and knew where the best local food hot spots where. I knew a city of this magnitude would need to be navigated and only having 2 days to do it in would take a little planning and a lot of energy.

The first stop was lunch and I ate at Palomino. The food was light in typical Seattle flair and the flavors where uncomplicated with a punch of flavor. I started with a thin crust brick oven garlic and tomato pizza for an appetizer and finished with a smoked turkey salad with havarti dill all topped onto locally grown organic mixed baby lettuces with an Orange Ginger Vinaigrette.

With my stomach full I set off to see the Seattle space needle. Rising over 500 feet and taking 43 seconds to get to the top, the breath taking view is well worth the $16.00. From the top you can view the international water landing strip where sea planes depart almost every 15 minutes. Also visible is Mount Rainier and a 360 degree view of Seattle. This land mark was a must see on my list of things to do, and gives you a true perspective of how large the city is.

Leaving the Space Needle I headed to Bellevue. This city is just outside of Seattle and is the home for companies such as Microsoft, and Yahoo. This is also the city in which Bill Gates lives. My trip to Bellevue was to find Mr. J’s. This culinary whimsical of a store has been a landmark just outside of Seattle for over 20 years, and has the largest inventory of any cooking store I have ever been in. This store is a must see and is located directly next to a specialty foods market.

Sunday morning I was picked up by Karen and Ron, and we set off to spend the day at the Public Market. This market is world renowned for its fresh open markets and Pikes Fish Market. There is no questioned that I had arrived when I was greeted by the Public Market signed that stood well over 20 feet tall and 30 feet wide. Starting at the beginning we entered this long hallway which was filled with little shops on both sides. I could smell fresh baked bread, homemade doughnuts made to order, and scents from exotic flowers that I have never seen before. Let’s just say my senses where on overload. At the far end where the market takes a sharp right is the Pike’s Fish Market. Pike’s market is known for its large variety of fish and seafood, believe me, you won’t find it fresher anywhere else. In addition they are known for team work and “Throwing of the Fish” across the market and being caught by workers and guest alike.

When leaving Pike’s fish market you enter into a chef’s dream, as far as the eye can see there is nothing but vendor after vender selling fresh farmed fruits and vegetables. I saw peaches as big as grape fruits and grapefruits as big as honeydews. You can see the pride these local venders take in the food they are selling and never hesitate to offer you a free sample. The prices are affordable and in most cases cheaper then at the local grocery stores. Mixed in among the fruits of vegetables are locals selling honey, locally made jams and jellies, homemade breads, and an occasional t-shirt shop to remind you where you have been.

Lunch was at a movie landmark. Located in the middle of the market is Athenian Seafood. This was where some of the scenes for Sleepless in Seattle where filmed. This seafood restaurant promises everything on the menu is the fresh catch of the day, and the view of the harbor is spectacular.

After lunch I had only seen half of the market, and was ready to take on the rest. The second half of the market led me outside to local art venders, musicians, and Starbucks #1. Although the first Starbucks is not nearly as nice as your local store I couldn’t stop thinking about how this world renown icon started out by the harbor on Pike Street.

As a final salute to Seattle a grabbed a cup of coffee from Starbucks #1 and took a horse and carriage ride around the city. The tour was amazing and I learned about the cities proud heritage and even a few surprises. Did you know that Seattle was built on top of the old city which burnt down in 1889 for a glue fire?

I will never forget me first trip to Seattle and can’t wait to visit again. Along with a few kitchen gadgets, and packages of jams, fruit and vegetables being sent via the mail to my home I will always remember this culinary paradise.

Cook Smart…

Chef Dave Fouts

I’m always approached by people wanting more breakfast ideas that are healthy. After several attempts in my kitchen the “Crust Less Vegetable Quiche” was a winner. I did not want a crust because I wanted to keep this breakfast dish light and full of veggies and the crust would turn soggy within 30 minutes. I like to top this dish with fat free sour cream and mild salsa.

Cook Smart…

Chef Dave

Vegetable Crust Less Quiche

Servings: 6

1 Tablespoon olive oil

1 Medium carrot, cut length

1 cup asparagus tips

3 medium green onions, minced

½ cup frozen peas, thawed

2 Tablespoon fresh parsley, minced

4 large Eggs, beaten

2 Tablespoon Low fat milk

2 ounces low fat feta cheese, crumbled

¼ teaspoon dried thyme

Dash black pepper

½ cup fresh bread crumbs

Directions

1. Preheat oven 375F.

2. Heat oil in large skillet.

3. Add the carrots and asparagus tops and sauté, over medium heat for 3 minutes.

4. Stir in the green onions and sauté for 1minute.

5. Stir in peas and parsley and remove from heat.

6. In a small mixing bowl, combine beaten eggs with the milk, feta and thyme.

7. Stir in the skillet mixture and add a little pepper.

8. Using pan spray coat a 10 inch round pan until all sides are coated.

9. Next line the bottom with half the crumbs and pour the vegetable mixture in.

10. Top with the remaining crumbs.

11. Bake for 20 to 25 minutes, or until set and top is golden brown.

12. Let stand for 10 min before cutting to give the pie a chance to set and hold together when sliced.

Nutrition: 150 calories, total fat 7g, saturated fat 2g, sodium 260mg, carbohydrates 13g, fiber 2g, sugars 4g, protein 9g.

Dining Out 101

My favorite line when going out to eat is “I’m a cheap date!” Truth be told, my bill ends up being almost the same as it was before, just with a few modifications. Here are a few tips for making your night out on the town a success.

First, know where you’re going. By knowing the establishment you will be visiting, for the most part, you can plan you meal before you get there. Next, look at the appetizer section first. Most appetizer menus offer main course proteins, without the extra side dishes. Remember to stay away from the fried foods.

When ordering your main course always ASK “What’s in it?” and “How is it prepared?” You don’t want anything made with flour or corn starch or foods that contain added sugar, and “I don’t know” is an acceptable answer from your server. Also, remember how food is cooked has a lot to do with how moist and tender it will be.

Take your time! Don’t rush your eating. You will find, when a bunch of friends or family get together, they all eat at the same pace. Don’t fall into the trap. Hold steady and take your time. Remember your meal should take at least 20 minutes.

Restaurant Tips

· Know in advance where you’re going

· Plan your meal before you get there

· Order clear soups

· Ask what’s in it, and how’s it prepared

· Order from the appetizer menu

· Take your time eating

Dessert Anyone…

When it comes to dessert and eating out, the temptation is great. The lovely wait person comes to your table with a tray full of dessert. This is a hard sell! Then your eyes begin to focus on the dripping chocolate sauces and the glistening caramel, and the banana bread pudding with a white chocolate brandy sauce catches your eye. Ouch, now that’s going to hurt! When choosing dessert, always pick the lesser of two evils, and let dessert just be DESSERT.

Soup or Salad

One of the first questions asked when placing your order from the wait person is…Soup or Salad? I say go for the soup, it has both solids and liquid, you ask? Correct it does, but choose the broth soup. Instruct the waiter that you would like all broth. Most restaurants can accommodate this request.

There are a few rules you need to follow. If it a cream-based soup or thick soup, such as bean, or tomato based soup do your best to skip these types of soup. These are thicker, and in most cases will cause you to feel full before your main course arrives. Also remember to ask how the soup is made. You always want to make sure you know what you’re eating before you dig in.

If the soup they are offering does not appeal to you then order a salad, but have it come with your dinner. This way you can eat your salad along with your main entrée. Your salad would count as your vegetable. As a reminder, always order your dressing on the side.

How lean is lean…

Understanding how protein reacts during cooking will help you decide how lean your protein choice should be. The leaner the protein food, the less fat and/or marbling the food will have. In addition, the leaner cuts contain fewer calories ounce for ounce, because the amount of fat per serving is less. It is important to understand that fat does not change the grams of protein per ounce, but does change the calories per ounce. On average, lean protein and medium lean proteins have an average of 7 grams of protein per 1 ounce.

Very lean proteins such as white meat poultry with the skin removed, fish such as sole and cod, shellfish, non-fat cottage cheese, egg whites and beans are generally the leanest of the proteins. These proteins should never be over cooked and non-stick pans should be used to keep these foods from sticking to the pan. As a rule, chicken retains its moistness when being grilled or roasted with the skin left on. When ready to eat the skin should be removed and discarded.Fish and shell fish can be grilled, poached, steamed, or baked and if not overcooked, these proteins will remain moist.

Lean proteinssuch as dark meat poultry, fatty fish such as salmon, tuna, and herring are great choices. In addition all low fat cheeses, low fat cottage cheese, and center cut loin chops from pork, lamb and veal are low in fat. As for beef, the leaner cuts such as flank steak and London broil will work but must be marinated and cooked low and slow to keep the meat from becoming chewy. I recommend using a crock pot when preparing these meats.

Medium fat proteinsare the protein foods which contain the most fat per serving and should be eaten infrequently. Most beef cuts fall into this category as well as whole eggs, whole mozzarella and ricotta cheese. Tofu is also a moderate fat protein, but unlike the above is heart healthy and is cholesterol-free.

Please see charts below for more information.

Cook Smart…

Chef Dave Fouts

Very Lean Protein choices have 35 calories, 7 grams protein, and 1 gram of fat per serving. One serving equals:

Lean Protein choices have 55 calories, 7 grams protein, and 2-3 grams of fat per serving. One serving equals:

Medium Fat Proteins have 75 calories, 7 grams protein, and 5 grams of fat per serving. One serving equals:

This information is posted on the Department of Health and Human Services.

Source: Based on American Dietetic Association Exchange List