Chef Dave’s Corner

The leaves are off the trees, I get to give my lawn guy the season off, and the invitations for holiday parties have begun to role in. It can all become a little overwhelming if you don’t have a plan of attack! Beginning with the first party invitation having a plan of action will give you all the ammo you need to ensure a healthy and nutritious holiday.

During this time of year we are making food decisions almost on an hourly basis. We all know the rules, protein first, then fresh fruit and vegetables. All foods that are high in calories, fat and sugar should be omitted from all meals. Now, try telling that to our nose and eyes! It never fails, are senses are working overtime during the holiday season.

Eating Tips for a Healthy Holiday Season

Food is always a part of holidays, celebrations, family and cultural traditions.
In fact, special occasions often center on food, such as Super Bowl Sunday. As a result, many people gain weight between Thanksgiving and the New Year. With all the tempting treats available during the holiday season or the pressure from family, friends, and co-workers to overeat. Mindful eating can keep you on track!

Eat a healthy meal before going to holiday parties. It is not a good idea to arrive at a party famished. Not only are you more likely to overeat, but you are also less likely to resist the temptation of eating the higher fat and higher calorie foods.

Make a plan. Know the location, the person you will be with, and the types of foods that will be available, this way you can make an informed decision when it comes to eating. It’s much easier to deal with a difficult eating situation if you’ve already planned for it.

Take steps to avoid grazing, consciously make your plate of the foods you know are healthy for you. Remember to eat it slowly. Then, when you’re done, pop a sugar free mint or stick of gum in your mouth.

Bring your own dish. To avoid the typical high-fat, high-calorie items usually offered at family gatherings, such as appetizers, processed meats, fried food, cream-based soups, casseroles, and desserts.

Reduce the fat and sugar in holiday recipes. There are plenty of low fat and low calorie substitutes that are tasty. Use egg substitutes in place of whole eggs; use sugar substitutes, and fat free or light sour cream, salad dressings and mayonnaise.

Choose your beverages wisely. Alcohol is high in calories. Liquors, sweet wines and sweet mixed drinks contain 150-450 calories per glass. Remember, water and sugar fee free drinks are calorie-free.

Enjoy friends and family. Although food can be a big part of the season, it should never to be the focus. Holidays are a time to reunite with friends and family, to share laughter and cheer, to celebrate and to give thanks.

Keep it lean! Choose to eat leaner cuts of meat, poultry, fish and seafood. In addition choose white meat, which is leaner than dark. Always trim visible fat off of meats and take the skin off poultry once cooked.

Cook Smart…

Chef Dave Fouts

AHHHH, breakfast the first meal of the day, but the most difficult to figure out. As a chef I don’t find breakfast any more difficult than any other meal. Perhaps it’s because I don’t look at breakfast as a pancake and eggs “meal” fest. I’m sure you have heard this before, but let me mention it again. Before motorized farming equipment and machines man had to do most of the work with good old man power. The largest meal of the day was breakfast, which consisted of lots of protein and of course carbs. Eggs, bacon, pork chops, and even steak were a typical breakfast item. Followed by grits or oatmeal, and yes even cold pasta.

For the past 30 or so years we have been tweaked by large companies to eat their so-called breakfast items. Hot and Cold cereals, Pastries (which to me are dessert items), breads such as bagels and toast, eggs, sausage, ham, and bacon for protein (bacon is considered a fat not protein). No wonder many have a hard time with breakfast.

Lunch and dinner never gives us they same problem, why you ask? It is because the choices are much broader. This is where I give you permission to have the same choices for breakfast as you do for dinner.

Below are a few item to help you on your search to the perfect early morning meal , yes some are no brainers to most of us, but I’m sure a few may catch you off guard. The main objective is to make sure you getting in at least 4 to 5 ounces of protein and at least 1- 2 servings of fruits and vegetables at every meal.

• Half a bagel with peanut butter and raisins, and bring along a serving of non-fat milk.

• Warm up leftover pizza; serve with ½ cup berries

• ½ soft pretzel, string cheese, and fresh fruit

• Pair up a container of light non fruited yogurt, whole wheat Triscuits , and carrot sticks.

• Microwave a frozen pancake, spread with peanut butter, top with sliced bananas, and roll it up.

• Layer one or two slices of turkey breast, and one slice of cheese on a whole wheat tortilla, and serve with a piece of fruit.

• Make a breakfast parfait with layers of light fruit flavored yogurt, sliced fresh fruit, and crunchy no-sugar added cereal.

• Swirl unsweetened applesauce and dried cranberries into a packet of hot oatmeal. Serve with a cup of non-fat milk.

• Cottage cheese with fresh fruit and teaspoon of nuts

• Cottage cheese with apple butter on whole grain toast

• Vanilla yogurt with fresh berries

• Vanilla yogurt with mandarin oranges or pineapple

• Fruit yogurt with ½ cup of granola

• Whole grain toast (warm) spread with peanut butter, topped with thin apple slices

• Banana with peanut butter and raisins

• English muffin, toasted with a small pat of butter – topped with a cooked egg and tomato slice

• Whole grain toast topped with scrambled egg with ketchup or Tabasco sauce on the side

• Scrambled eggs with toast

• Turkey sausages with toast and one scrambled egg

• Easy scrambled flavored eggs: sprinkle eggs with oregano, basil and garlic salt when cooking

• Easy scrambled protein: toss in grated cheese, ham cut in cubes or diced roastbeef during last minute of cooking

I could go on forever, but the key is “Think Outside the typical breakfast Barriers”.

Cook Smart…

Chef Dave

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

Unfortunately Brightcove.tv has shut down and the video is no longer available for display.

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.

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

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

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