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

As promised here are the recipes that I made in Appleton along with the nutrition info.
Cook Smart…
Chef Dave Fouts

Poblano Mexi Chicken Stew
Serves: 10
1 teaspoon vegetable oil
2 teaspoons chili powder
1 teaspoon cumin
1 teaspoon salt
½ teaspoon black pepper
½ cup celery, chopped
½ cup carrots, chopped
1 cup onions, chopped
1 poblano pepper, chopped fine
3 cloves garlic, chopped fine
2 tablespoon flour
5 tomatoes, cut in half and seeds removed and chopped
1 cup frozen corn
1 can low sodium black beans, drained
1 pound boneless skinless chicken, cut into ¼ inch cubes
½ gallon low sodium chicken stock
¼ cup chopped fresh cilantro

Directions:
In a large stock pot over medium high heat add oil.
Once oil is heated add celery, carrots, onions, poblano pepper, and garlic and sauté for 5 minutes.
Next add the chili powder, cumin, salt, pepper, and flour and sauté an additional 3 minutes.
Add tomatoes, corn, black beans, chicken, and chicken stock and bring to a simmer.
Turn heat to medium low and simmer for an additional 45 minutes remembering to stir occasionally to keep the food from sticking to the bottom of the pot.
Remove from heat and add fresh cilantro and serve.
Serve.
Note: This freezes well for up to three months.
Nutrition: calories 170, calories from fat 30, 3.5g fat, cholesterol 25mg, sodium 610mg, carbohydrate 21g, dietary fiber 4g, protein 18g.

Double Stuffed Sweet Potatoes
Serves: 6
3 medium sweet potatoes
½ cup fat free cream cheese
1 teaspoon vanilla extract
½ teaspoon pumpkin pie spice
1 tablespoon sugar substitute

Directions:
Place sweet potatoes into a 350F degree oven and bake for 50 minutes.
Remove sweet potatoes from oven and let cool for 20 minutes.
Cut sweet potatoes in half (long ways) and scoop the potato pulp into a medium mixing bowl. Reserve the potato skins to add potato filling back in them to bake.
Add cream cheese, vanilla, pumpkin pie spice, and sugar substitute to the potato pulp and mix for 2 minutes with a large spoon. Do not use an electric mixer this will make the potato filling to smooth.
Next divide potato mixture into six equal parts and fill each skin with mixture.
Place filled potato skins onto a baking sheet and bake for 15 minutes at 350F degrees.
Serve.
Note: I like to top with chopped pecans.
Nutrition: calories 110, calories from fat 5, 0g fat, cholesterol 0mg, sodium 140mg, carbohydrate 22g, dietary fiber 3g, sugars 7g, protein 5g.

Apple Cider Grilled Pork Tenderloin
Serves: 6
2 pounds pork tenderloin (usually come in packs of two)
2 cups apple cider
1 teaspoon salt
1 teaspoon pepper
2 teaspoon vegetable oil
2 cloves garlic, minced
2 teaspoon fresh thyme, chopped fine

Directions:
Using a fork, poke holes throughout the pork tenderloin to allow the marinade to season the pork.
Place pork tenderloin into a 1 gallon resealable plastic bag.
Next add the remaining ingredients over the pork in the bag.
Seal bag and marinate in the refrigerator for up to 8 hours.
Preheat grill to medium heat.
Remove pork tenderloin from marinade and place on grill, discard marinade.
Grill for 35 to 45 minutes turning the pork every 5 minutes to ensure even cooking.
Pork is done when internal temperature reaches 160F degrees.
Remove from heat and let sit for 5 minutes.
Slice pork tenderloin into 6 equal servings and serve.
Nutrition: calories 170, calories from fat 45, 5g fat, cholesterol 85mg, sodium 140mg, carbohydrate 2g, dietary fiber 0g, sugars 2g, protein 28g.

Breakfast- Pear and Apple Couscous
Serves: 8
2 cups fat free milk
2 cups dry couscous
¼ cup almonds, slivered
1/3 cup fresh pears, peeled and chopped
1/3 cup fresh apples, peeled and chopped
2 Tablespoons honey
2 teaspoons cinnamon

Directions:
In a medium saucepan over medium heat, combine the milk, honey and cinnamon.
As soon as it comes to a boil, stir in the couscous.
Turn off the heat, cover and let stand for 5 minutes.
Stir in the pears, apples, and almonds.
Serve warm.
Nutrition: calories 230, calories from fat 20, 2g fat, cholesterol 0mg, sodium 35mg, carbohydrate 43g, dietary fiber 3g, sugars 8g, protein 8g.

Autumn Soy Chai Tea
Serves: 3
1 cup soy milk (fat-free milk can be substituted)
2 cups water
2 black tea teabags
1 tbsp honey
¼ teaspoon vanilla extract
½ tbsp cardamom
½ tbsp cinnamon
1/8 tbsp ginger
2 whole cloves

Directions:
Place all ingredients except milk in a small saucepan over medium high heat.
Simmer for 3 minutes and remove from heat.
Next add soy milk.
Let Chai stand for 2 minutes to allow the spices to season the tea.
Strain tea to remove any large particle and serve hot/warm.
Nutrition: calories 70, calories from fat 15, 1.5g fat, cholesterol 0mg, sodium 45mg, carbohydrate 10g, dietary fiber 1g, sugars 6g, protein 4mg.

The path of least resistance is easier but it doesn’t get you where you want to be. Think about the people you know who have been successful in business or in their profession. They got there with hard work, effort, planning, and commitment. Weight loss and weight maintenance is no different. If you are relying on willpower to help you achieve your physical activity or weight goals, your successes will be short-lived.

Some people think weight loss surgery is the “easy way out.” This couldn’t be farther from the truth. Every successful post operative patient I know tells me that success after surgery comes with hard work everyday.

As you are going through your daily activities, think about where you choose the path of least resistance. Do you make excuses to limit physical movement? Do you always choose the elevator or escalator when you are able to climb stairs? Do you choose drive thru meals rather than grocery shopping and preparing healthier meals? Do you choose junk food snacks because it is too much work to wash an apple? The path of least resistance….. it doesn’t have to be your path.

Eat Smart,
Vicki Bovee, MS, RD

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

Cook Smart…
Chef Dave Fouts

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

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.

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

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

]]> http://www.chefdave.org/blog/2008/11/turkey-10129-steps-to-a-perfect-turkey/feed/ http://www.chefdave.org/blog/2008/10/organicits-a-matter-of-preference/ http://www.chefdave.org/blog/2008/10/organicits-a-matter-of-preference/#comments Tue, 28 Oct 2008 17:10:41 +0000 admin http://www.chefdave.org/blog/?p=47 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