Chef Dave’s Corner

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

Eggs, we all eat them, and they are used in thousands of food products, but how much do you really know about the “Incredible Edible Egg”. For a while eggs had a bad rap, being high in cholesterol, and saturated fat. All the while all the positives an egg had to offer was lost. Do you know the difference between Grade AA and Grade A eggs? How about the difference between brown eggs and white eggs?

Eggs are an excellent source of protein and can be used to meet your protein needs. A large egg contains 6 grams of protein, 4.5 grams of fat (1.5 of which is saturated fat), and 213 milligrams of cholesterol, 22 percent less than previously thought based on a 1989 study. A large egg contains 80 calories each. Egg whites are basically pure protein. One large egg white contains 17 calories, 4 grams of protein, 0 fat, 0 cholesterol and 55 milligrams of sodium. When large eggs cost $1.90 a dozen, they are only $1.26 per pound.

Eggs are used to bind ingredients in meatloaves and croquettes. They can also leaven such baked high rises as soufflés and sponge cakes. Their thickening ability is seen in custards and sauces. They emulsify mayonnaise, salad dressings and Hollandaise sauce and are frequently used to coat or glaze breads and cookies. They clarify soups. In boiled candies and frostings, they hinder crystallization. As a finishing touch, they can be hard cooked and used as a garnish.

You may not have known but the USDA has a grading system for eggs. Grade AA is when the shell is clean, normal-shaped and unbroken. In addition when first broken, the eggs spread remains compact; has a clear, thick egg white, and a firm, centered yolk. Grade A eggs are almost the same. the shell is clean, normal-shaped and unbroken. However, when first broken, the egg spreads slightly; has a clear, reasonably firm egg white and fairly high yolk. Last, Grade B eggs the shells may be slightly stained and/or misshapen. When first broken the egg spreads over a wide area; has a clear, watery egg white and an enlarged, flattened yolk.

Egg Trivia

• A hen requires 24 to 26 hours to produce an egg. Thirty minutes later, she starts all over again.

• The egg shell may have as many as 17,000 tiny pores over its surface. Through them, the egg can absorb flavors and odors. Storing them in their cartons helps keep them fresh.

• Eggs age more in one day at room temperature than in one week in the refrigerator.

• About 240 million laying hens produce approximately 5.5 billion dozen eggs per year in the United States.

• White shelled eggs are produced by hens with white feathers and white ear lobes. Brown shelled eggs are produced by hens with red feathers and red ear lobes.

• Egg yolks are one of the few foods that naturally contain Vitamin D.

Did you know egg substitutes are made from real eggs? Using only the egg whites; vitamins, and other nutrients are then added that to make up for the nutrients that are lost when the yolk is removed. By eliminating the yolk, all of the fat and cholesterol and more than half of the calories are cut out. Egg substitutes are colored with beta carotene to make them yellow. In addition egg substitutes have a shelf life of up to 90 days from the time they leave the production line. With proper refrigeration, egg substitutes must be used within seven days of opening. The product can be frozen if unopened. Do not freeze part of an opened package. Also, once the product has been thawed, do not refreeze.

From scrambled eggs, meatloaf, and baked goods, the egg is one of the most diverse foods. So the next time you reach in your refrigerator for an egg, think of the hen and the many hours she spent to make this amazing all-in-one food.

Cook Smart…

Chef Dave Fouts

Resources

Iowa Egg Council

Incredible Edible Egg

Rhonda C. asked…

“Greetings, Chef Dave.

I recently met you at the Carson City support group meeting and again, thank you for speaking to us and making your book available. I have shared a few of the recipes with a co-worker who is diabetic and she is thankful.

My question, when it comes to baking, can you substitute whole wheat natural flour in recipes calling for all-purpose flour? Does it matter? Is there a difference? What other ingredients may need to be added/substituted when doing this?

Thank you for your assistance and have a great day.”

I wish the answer was as simple as switching out one type of flour for another. However, that is not the case. Baking is chemistry and my best advice would be to purchase a baking with whole wheat flour cook book.

Cook Smart…

Chef Dave