You CAN Trust a Skinny Cook!

Who Thought Corn Syrup Was a Good Idea, Anyway?

2010-02-20T07:54:00.001-08:00

Corn products are so prevalent in America because corn is a government subsidized crop. In fact, corn receives more government subsidies than any other crop. It is one reason for the obesity crisis in this country. Not only does it cause waistline problems in the form of sweetner, "But in recent years, environmentalists have branded corn as an icon of unsustainable agriculture. It requires large amounts of fertilizer and pesticides, both of which require large amounts of fossil fuel to manufacture."

But does that mean we should avoid corn at all costs? After all, corn was one of the Native American's "Three Sisters" (along with beans and squash). They must have known something our government doesn't. Corn is high in vitamin B1 as well as dietary fiber. How ever, only whole corn gives you these benefits and organic corn is non-genetically modified. So what's the secret to eating corn, and not feeling guilty? Popcorn! When you pop organic kernels yourself, instead of microwave, you get a snack food low in calories, high in fiber, and delicious!

Here is a recipe for caramel corn that uses no corn syrup and still gives kids (and kids at heart) a sweet treat. Maybe not the skinniest of recipes, but it sure beats greasy microwave popcorn. We all need a treat every now and again!

Corn-Syrup Free Caramel Corn

I always wondered what purpose corn syrup plays as it is so prevalent in baking and candy making. Here's the secret (thanks Alton Brown): corn syrup is added when making any sort of candy where sugar is melted. This is because it interferes with the sugar crystals ability to recrystallize and make the resulting candy cloudy and grainy. So in a sense, an agent is necessary in order to assist this process. However, instead of corn syrup, this recipe uses maple syrup and honey to prevent crystals from forming.

3 cups. popped organic corn
1 c. organic white sugar
1/3. c. brown sugar
1/3 c. water
1 Tbsp. honey
1 Tbsp. maple syrup
1 Tbsp. butter
1/4 tsp. salt
dash cinnamon
1/4 tsp. baking soda
1 tsp. vanilla extract

Preheat oven to 300 degrees. Pop popcorn using stovetop or air popper. Put popcorn off to the side. Begin making caramel in a heavy bottomed pan over medium heat. Add all ingredients except baking soda and vanilla. Stir until combined, then let simmer without stirring. Watch pot carefully! Cook for about 5 minutes until the sugar becomes a nice caramel color and the bubbles begin to build up upon one another (in other words, you don't just see a single layer of bubbles on the top). Take the pot off the heat. Now you need to work quickly. Put in the baking soda and vanilla and stir quickly. The mixture will foam up quite a bit and sizzle, so don't be alarmed. Mix until well combined, then dump in all of your pop corn. Stir until fairly evenly coated and dump popcorn on a sheet pan covered in aluminum foil (you will thank me when it comes to clean-up time). Spread out evenly (with a silicone spatula) and put pan in oven. Cook for 10 minutes, stir, and bake another 5 minutes. This allows the caramel to become crispy. Let cool completely and enjoy!

My Take on a Family Recipe

2010-02-17T08:05:00.001-08:00

Sicilian Chicken with Prunes and Olives. This is one of those recipes that is simplicity itself. It seems complicated and tastes incredibly complex, but it is all about good, simple ingredients that come together in a truly unique way. This is a recipe that I first tasted through my Aunt Pat. She is an incredible cook. The one in the family that always does the big, blow-out holiday meals; and never disappoints. I remember tasting this chicken for the first time at a young age, when the extent of my culinary adventurousness was eating mushrooms. Eating this chicken made me think, "Wow. Food can taste like this?" It is such a unique combination of flavors (the Sicilian tendency to combine sweet and savory) and yet, so simple. And the best part about it? One pot! Vary little clean up. It uses the cheapest cut of chicken (thighs). It's all things that can store in your pantry. What could be better?

So, without further adieu...

Sicilian Chicken with Prunes and Olives

1 pkg. boneless chicken thighs
1 onion, sliced in thick strips
3 cloves garlic, sliced
1 1/2 c. chicken stock (enough to partially cover the chicken when in the pot)
2 Tbsp. capers
1/2 c. large green olives, pitted and halved
1/2 c. prunes, whole
2 Tbsp. balsamic vinegar
1 Tbsp. red pepper flakes

Preheat oven to 375 degrees. Salt & pepper chicken. In a 9x13 baking dish (or in a dutch oven with a lid) place all other ingredients in the bottom of the pot or dish. Place chicken in cooking vessel, making sure they are partially submerged in liquid. You may have to move the prunes and olives around the chicken to make sure. Add more chicken stock if it does not come up onto the chicken. Cover the dish with aluminum foil (or put lid on pot) and place in oven. After 30 minutes, remove foil or lid, flip chicken, and increase heat to 425 degrees. This will help to reduce the liquid, intensify the flavor, and brown the tops of the chicken sticking out of the water. Leave in oven for 15-20 minutes. Serve hot with vegetables from the braising liquid on top.

How to Make Something OUt of Nothing

2010-02-11T09:14:00.000-08:00

Sometimes, the simplest ingredients are the best. Julia Child has a recipe for Vichyssoise (also known as Potato and Leek Soup) that has a total of 4 ingredients, one of which is salt. Her recipe calls for potatoes, leeks, water, and salt. That's it. Maybe a garnish of chives. And it's delicious! How can that be? Well, when you take high quality, flavorful ingredients and treat them right, you get perfection. Now, I'm not going to give you Julia's recipe. Hers is for a chilled version of this soup. But on a cold winter's night, there is nothing better than a warm bowl of soup, made with ingredients that are at their peak in winter! Here's my version of Potato and Leek Soup. Enjoy!

Vichyssoise

3 medium sized Russet potatoes (I don't mind a little texture in my soup, so I wash them thoroughly and leave the skins on. This is where a lot of the nutrients and fiber reside, so I like to keep the skins whenever possible)
3 stalks leeks, split and rinsed thoroughly, chopped (only use the white and light green part of the leeks)
3 cloves garlic (crushed, but not minced-you're going to puree the soup, so no need to make it any harder)
salt & pepper to taste
1 tsp. dried thyme
1 tsp. dried chives (if you have fresh, all the better, but save the herbs for a finishing touch at the end)
Chicken stock, water, or a mix to cover all vegetables.
1 Tbsp. sour cream, plain yogurt, or half-and-half

Begin by washing all the vegetables thoroughly to remove any dirt. Chop potatoes into cubes and leeks into semi circles. Don't worry about them being even or pretty because it's all going in the food processor (or blender) later. Saute vegetables in 2 Tbsp. olive oil (or an olive oil-butter mix) until leeks are soft and barely browned, about 7 minutes. Then toss in the garlic, salt & pepper and dried herbs. Saute for another 2 minutes. Then cover the vegetables with stock or water (I used a mix to save some money on stock) until everything is barely submerged. The more liquid you put in, the thinner your soup will be. You want it thick and luscious, so don't use more than necessary. Bring to a boil and cook for 20 minutes, until all the vegetables are soft. Time to puree. Put contents (in batches) into food processor or blender. Pulse until the soup has become all one color with very little chunks in the mix. Return to the pot and rewarm before serving. Finish soup with sour cream, yogurt, half-and-half, or nothing if you prefer. This only makes the soup a bit creamier, but is by no means necessary as it is a delicious soup all on its own.

Sometimes, Frozen Food is Your Friend

2010-02-03T13:32:00.000-08:00

During the week, it's really difficult to put together a well-balanced, and healthy meal in a short amount of time. Those drive-thrus can look pretty tempting...but the secret to an easy weeknight meal is to take a little help from the grocery store. And here's the tip: *quality frozen foods are frozen at the peak of their ripeness, just waiting for you whenever you're ready!* So go ahead and use that bag of frozen organic corn. Because it sure is a lot easier than shucking, boiling, and cutting corn on the cob.

Here's an easy, delicious weeknight meal that mixes fresh and frozen foods. I take frozen shrimp (the fish in the supermarket in upstate is almost always frozen on the boat before being shipped to the stores anyway, so don't feel bad about using frozen shrimp), frozen peas, and fresh fennel (a delicious, if not strange looking, vegetable that is in season in the winter) and braise them in crushed tomato to make this flavorful dish.

Shrimp with Fennel and Peas

1 bag frozen shrimp
2 heads fennel (discard the dark stems and peel back the harder outer layers), sliced thing
1 28 oz. can crushed tomatoes
2 cloves garlic, grated (or minced)
1 tsp. dried basil
1/2 c. frozen peas
1 tsp. red pepper flakes
1 Tbsp. red wine vinegar
a handful of olives (if you like a salty bite, which I do, try kalamata olives)

Begin by thawing the shrimp in the sink by running cool water over it until frozen. If they come with shells, discard the shells after they have been thawed. Put 2 Tbsp. olive oil in a pan over medium heat and grate the garlic into the pan. Top with the fennel and season with salt & pepper. Stir the mixture and cook for about 3 minutes until the fennel begins to soften. Add the can of crushed tomatoes, basil, pepper flakes, and olives to the pan. Let this simmer with a lid on for about 7 minutes. Remove the lid and add the shrimp, peas, olives, and vinegar. Cook until shrimp is pink, about 3 minutes. Serve with a crusty bread (we did a sourdough boule) to mop up all the savory juices!

Enjoy!

Take Inspiration From Favorite Restaurants

2010-01-13T11:04:00.000-08:00

I love Mexican food. And I don't mean Tex-Mex...and I certainly don't mean your friendly Taco Loco-stuff your face with something resembling a burrito and call it food. I mean the kind of stuff a Mexican grandma might make on a Sunday. True Mole. Tamales hand wrapped in corn husks and steamed on the premises. Shredded meat, slow cooked in sauce, and not a processed cheese in sight Mexican food.

There is a place in the small city of Canandaigua, NY that embodies this spirit. Great food, good drink (true margaritas-premium tequila and real lime juice), and a really fun atmosphere. It's the kind of place that every time I go there, I wish I had all their recipes. So I try to recreate them at home. I have come no where near any of their recipes, but I take inspiration. Tonight, I'm making enchiladas. And the inspiration I am taking from Rio Tomatlan is to make the sauce from scratch. That's right. That stuff in the can is not enchilada sauce. I'm making the real deal.

Red Enchilada Sauce:

1 large white onion, chopped
3 cloves garlic, minced
1 large dried chile, whatever you like
1 128 oz. can crushed tomatoes (tried fire-roasted, if you can find it)
1 Tbsp. tomato paste
2 Tbsp. red wine vinegar (you can use apple cider or white also)
1 Tbsp. Chipotle sauce (Tabasco makes a great one with no weird ingredients)
1 tsp. chile powder
1 tsp. ground cumin
1 tsp. coriander seed
1/2 tsp. dried oregano
salt & pepper

Begin by sweating the onion and garlic over low heat in about 2 Tbsp. olive oil. When they look translucent, put in the tomato paste and vinegar and reduce for about 2 minutes (try to avoid breathing in the steam, as the vinegar makes it quite potent!) Add the dried chile as well as the spices and saute for about 2 more minutes. Add the remaining ingredients and stir. Bring sauce to a boil and reduce heat to low. Let cook for about 15 minutes on low heat. When you are finished, you can puree the sauce, or strain it through a sieve, which is what I do since I don't have one of those fancy hand-held stick blenders.

To assemble enchiladas, dip each tortilla (look for some with no hydrogenated oils or corn syrup) into the sauce and place in the bottom of a 9x13 baking dish. Fill with your choice of filling (I am doing shredded chicken with about 1 c. of the sauce mixed in and 1 Tbsp. sour cream) and roll up. Top with more enchilada sauce, some cheese (I use monterey jack because it melts nicely) and pop it into a 350 degree oven for about 25 minutes. You will have yourself some delicious, and healthy enchiladas.

Enjoy!

Making Better Food Choices

2010-01-02T06:23:00.000-08:00

One thing I love about cooking is how it teaches me to make better food choices. Think about it. How likely are you to eat your aunt's chicken casserole (a relatively unassuming dish) after you know that it contains sour cream, a stick of butter, cream cheese and cream of mushroom soup? I at least would think twice about it after knowing.

Let's just say that the phrase "what you don't know can't hurt you" doesn't exactly apply when it comes to the food you choose to put in your body. This is especially true when eating out. I've made pasta carbonara before. Just the sauce contains bacon (or pancetta-Italian bacon), egg yolks, cream and lots of butter. Not exactly figure friendly. So I'm gonna pick the red sauce over the white sauce when I'm trying to stay on track.

Also, think about baked goods. I love to bake and try new recipes. I'm even taking a cake decorating class as a resolution in the new year! However, this means that I also know what goes into them. Butter, sour cream, shortening, copious amount of refined starch- ever heard of a mayonnaise cake? But I love sweets! What's a gal to do?? Well, I also happen to know that there are good choice to make when it comes to baked goods. For instance, try making an apple crumble instead of a double crusted apple pie (a crumble has no bottom crust-saving you a ton of calories-and even provides fiber if made with oats in the topping). Or, instead of double chocolate cookies (loaded with fat, sugar and starch) try these ethereal meringue cookies. Egg whites can do some amazing things and these babies contain little more than egg whites and sugar.

The basic recipe for meringue can be used to do many things. Think lemon-meringue pie. But, when piped into a circle (using a ziploc bag and star tip) you can make these little nests like the ones pictured at right (ignore the title text, please) which can be filled with fresh fruit (in winter try pears). Healthy, low fat, and looks completely decadent. You won't miss that coconut cake for a second!

This recipe was adapted from Barefoot Contessa's (Ina Garten) Meringues Chantilly:

Ingredients

4 egg whites, at room temperature
1/4 teaspoon cream of tartar
Kosher salt
1 cup granulated sugar, divided
1/2 teaspoon pure vanilla extract

Directions

Preheat the oven to 200 degrees F. Line a baking sheet with parchment paper. Using a round template (cookie cutter, drinking glass, etc.) trace circles onto the parchment paper with a pencil. Turn the paper face-down on the baking sheets so the pencil writing is down, but you can still see the marks. The pencil lines will be your guide for piping the meringues.

In the bowl of an electric mixer fitted with the whisk attachment, beat the egg whites, cream of tartar, and a large pinch of salt on medium speed until bubbly. Add 3/4 c. of the sugar and raise the speed to high until the egg whites form very stiff peaks. This means that when you take the whisk out, and hold it upside down, the peaks still stand up straight (with a slight fold over at the tip). Whisk in the vanilla. Carefully fold the remaining 1/4 c. of sugar into the meringue. With a large star - shaped pastry tip, fitted into a ziploc bag, pipe on the pre-made circles, filling them in (if you don't have a star tip, just use the hole in the ziploc. It will work just as well, but wont' have the pretty ridges). Pipe another layer around the edge to form the sides of the shells (double up the walls so they have some height.

Bake for 2 hours, or until the meringues are dry and crisp but not browned. Turn off the heat and allow the meringues to sit in the oven for 4 hours or overnight. Most recipes call for letting them rest overnight to dry them out. If you don't have time, you can up the oven temp (don't go past 300) and cook them for less time, you just have to watch them carefully. Store in an air-tight container at room temperature.

New Year's Greens

2009-12-30T08:51:00.000-08:00

This New Year's, why not follow the ancient (and healthy) tradition of eating leafy greens for prosperity! It's a southern tradition to eat collard greens in the hopes that their green color will signify an abundance of more green things in the New Year ($cha-ching$). And who couldn't use a little more luck this year in that department?

Every country has it's traditions when it comes to what to eat when the clock strikes 12. In Spain they eat 12 grapes, one for each clang from the clock at midnight. My tradition? Champagne. Or Prosecco. Anything that's bubbly! Check out this link to read more about traditions around the world.

But, like many people in this country, I will once again resolve to eat more healthfully. Now, I am pretty conscious when it comes to what goes into my mouth, but that seems to go out the window when the holidays (spanning the entire length of November, December and January) roll around. Therefore, the New Year is my cue that it is time to get back on track. One thing I will resolve to do will be to eat more leafy greens. And I don't just mean spinach. I mean those dense, leafy, bitter greens that kids hate. But, if treated properly, cooked until tender, and with proper seasoning, these greens can be not only good for you, but incredibly delicious.

Here is my New Year's recipe for Braised Kale with Cherry Tomatoes:

Ingredients:

1 bunch kale, chopped and washed (only use the stem closest to the leaves-the ends get pretty tough and can be tossed)
1 clove garlic, minced
Handful cherry tomatoes
3/4 c. chicken stock (Kitchen Basics, if you can find it)
2 Tbsp. balsamic vinegar
1 tsp. red pepper flakes
Salt & pepper to taste

Heat a large pan on high heat for about 2 minutes. Reduce the heat to medium and add 2 Tbsp. olive oil to the hot pan. Add garlic and kale to pan and saute for about 2 minutes. Add the chicken broth, salt & pepper, and balsamic vinegar and cover the pan. Let steam for about 4 minutes until the greens have wilted. Remove the cover and stir the kale. Add the cherry tomatoes and pepper flakes and cook until the tomatoes burst. The liquid should be mostly reduced. If not, increase the heat and continue cooking until very little liquid remains in the bottom of the pan. Serve as a side dish with chicken, fish, as an alternative to creamed spinach...you name it!

Enjoy! And a healthy and prosperous New Year to all!

Christmas Cookies!

2009-12-21T05:52:00.000-08:00

The Holiday Season is most certainly in full swing. And to prove it, my inbox shows that I have received 50 e-mails from various sources with Christmas Cookies in their subject line. During the holidays there are temptations all around. And I am not going to stand up here on my high blogging pedestal and tell you that I avoid every one of them. I give into them and consider the consequences later.

However, there are ways to make the yuletide festive and still enjoy those family traditions. I'm talking about making choices. Instead of eating a sample of every cookie at the party, survey the landscape and make the most healthful choice. For example, this weekend I made some Christmas cookies using one of the many recipes in my inbox. It is one of my favorite cookies and it certainly screams "Holiday." You can find the recipe here.

But I made a few smart choices. Here is the recipe along with my adaptions.

Gingerbread Men:

Ingredients

2 3/4 cups all-purpose flour, spooned and leveled, plus more for the work surface (Gingerbread is a heartier cookie, so it can stand up to some wholewheat flour without compromising the finished product. I added 1 1/2 c. wholewheat flour and the rest A.P.)
1 1/4 teaspoons ground ginger
1 teaspoon ground cinnamon (I upped this to 1 1/2 tsp.)
(I also grated in about 1/4 tsp. of fresh nutmeg- look for whole nutmeg in the spice aisle)
1/4 teaspoon ground cloves
1/2 teaspoon baking soda
1/4 teaspoon kosher salt
1/2 cup (1 stick) unsalted butter, at room temperature
2/3 cup granulated sugar
1/2 cup molasses
1 large egg
1 cup confectioners' sugar

Directions

Heat oven to 350° F. In a large bowl, whisk together the flour(s), ginger, (nutmeg) cinnamon, baking soda, cloves, and salt.
Using an electric mixer, beat the butter and granulated sugar until smooth. Add the molasses and egg and beat until fluffy, about 2 minutes.(I also added some vanilla bean that I have bought in mass quantities, but now would be the time to add some vanilla extract, if you like)
Reduce the mixer speed to low and gradually add the flour mixture, mixing until just incorporated. Shape into a disk. Wrap in plastic wrap and refrigerate until firm, at least 30 minutes.
On a floured surface, roll the dough to ¼ inch thick. Using cookie cutters, cut into shapes; place on parchment-lined baking sheets.
Bake until firm, 10 to 12 minutes. Cool slightly on baking sheets, then transfer to wire racks to cool completely. (I like to underbake mine just slightly, so they aren't so crisp)
Place confectioners’ sugar in a small bowl; gradually whisk in 1 tablespoon water until a thick icing forms. Transfer to a resealable plastic bag and snip a small hole in one corner. Decorate cookies as desired and let set. (I made royal icing instead. See recipe below)
Store in an airtight container at room temperature for up to 1 week.

Royal Icing is great because it has no fat and it hardens shiny and beautiful. It is also very easy to make an work with.

2 egg whites
2 tsp. lemon juice (this reduces the risk of using raw egg)
3 c. powdered sugar (depending on desired consistency)

With an electric mixer (otherwise it will take a long time to get the lumps out) combine whites and lemon juice. Then slowly add the sugar until smooth. Apply immediately or store covered with plastic wrap in the refrigerator. Decorate to your little heart's content.

The Mediterranean- A Diet to Emmulate

2009-12-16T03:52:00.000-08:00

*Tip of the Day- live like the Italians do!*

Call it my insatiable desire to live and be all things Italy. What is it about Italian food (and I'm talking real Italian food- not spaghetti and meatballs) that conjures up these images of dining al fresco, distressed wood tables filled with good things to eat (olives, artichokes- fresh bread dipped in local olive oil, wine grown in your neighbor's vineyard), every time I think about it I want to book a plane immediately. And then a wee-little voice whispers that there is a single dollar in my wallet. *shucks*

But I try to live as Mediterranean a life-style as I can in Upstate New York. To me, that means eating as much as possible fresh, using olive oil to cook everything, enjoying bitter greens, cooked simply, working seafood into my diet, eating as little processed food as I can, and ignoring the fact that it is snowing right now.

Today is my father's birthday. My father is 100% Italian and has spend some time there when he was a young adult. Perhaps it's his time there stories that send me into revelry every time I eat antipasti. My father is my biggest fan (as a cook). I don't think I have ever made that he didn't say was delicious (not that I would agree with that critique). And so, in honor of his birthday, I am posting his all-time favorite, can't live without, condiment.

Pesto

Ingredients:

1 bunch fresh basil leaves (about 2 c.)
1/4 c. pine nuts
1/4 c. white wine vinegar (helps to retain color and provides acidity)
3-4 cloves garlic
1/4 tsp. salt, 1/4 tsp. pepper (freshly ground)
pinch red pepper flakes
1/2-3/4 c. olive oil
1/2 c. grated romano cheese (or parmesean-just not in the green can. Go to the cheese section)

You will need a blender or food processor (unless you want to do it by hand with a mortar & pestle). Put in the garlic cloves (whole is fine) and pulse until chopped. Then, pour in the vinegar to get the other ingredients started. Put in the basil leaves (no stems), pines nuts, and seasonings (not the cheese yet). Pulse until basil is chopped finely. Then, turn the machine of choice to the on setting and open the hole at the top. Drizzle in the olive oil slowly until very smooth in consistency and thickened. This has to be done with your eye. No real measuring! When you are happy with the consistency, stop the machine and stir in the romano cheese. Take out all the pesto and put into an airtight container. Before putting on the lid, drizzle the top with olive oil until there is a thin layer covering the entire top (this will prevent the pesto from browning).

And...voila! You have pesto! An extremely versatile condiment. Try it on fish, veggies, bread, pizza, chicken, steak, sandwiches, or, my dad's favorite- poached eggs!

Not-So-Texas Chili

2009-12-13T16:06:00.001-08:00

*Tip of the Day- Sneak veggies in where you may not normally find them.

I absolutely love chili on a bitter winter 'eve. And, according to an informal survey, 2 out of every 2 people asked love the toppings just as much as the chili itself! (OK, fine...it was me and my fiance). Sour cream, mounds of cheese, what's not to love? But how do you get away with eating this beloved food and not feel guilty? Simple. When you make chili yourself, you control the amount of fat and flavor that goes into it. For a truly memorable and unique chili, try my recipe for this veggie filled chili.

Not-So-Texas Chili
Ingredients:

1/2 lb. ground buffalo or grass-fed beef (buffalo is lower in saturated fat and calories)
1 medium onion
3 cloves garlic
1/2 summer squash or zucchini
1 14 oz. can diced tomatoes
1 28 oz. can crushed tomatoes (fire-roasted are the best for chili, if you can find them)
2 dried chipotle peppers (if you can't find dried, substitute with 1/2 can of chipotle in adobo)
1 jalepeno
1 bell pepper (I like the red or orange)
1/2 bunch kale, spinach, or other dark green
1 c. frozen organic corn
1 14 oz. can pinto beans
1 14 oz. can red kidney beans
1-2 c. chicken stock (Kitchen Basics is the best brand I have found- look for no MSG)
1 Tbsp. cumin
1 Tbsp. chili powder
1Tbsp. Unsweetened cocoa powder (I know. This sounds weird, but trust me. Think Mexican Mole)
1 Tbsp. tomato paste
1 Tbsp. hot sauce

In stock pot, brown the ground beef or buffalo. Strain off excess fat. Add onions, garlic, and peppers/chilis. Add salt & pepper. Saute until translucent. Add ground spices and cocoa. Add the squash and saute for 1 minute. Add tomato paste and cook for another minute. Add canned tomatoes, stock, and hot sauce. Bring to a simmer and reduce heat to low. Simmer for 30 minutes on low. After reduced slightly, add beans, dark greens, and frozen corn. Stir slowly until greens are fully wilted. Let cook for about 5 minutes before serving.

Spectacular toppings:

*A low-fat alternative to sour cream: take 1/2 c. of low-fat, plain yogurt and put in a strainer lined with paper towel for about 5 minutes. This will remove the liquid and leave you with a thickened yogurt. Mix in lime zest, cumin, or chopped cilantro. You will never miss the sour cream.

*Black olives, sliced

*Scallions

*Cilantro leaves

*Pepper jack cheese

*Organic tortilla chips (try the blue or red variety for added color)

A Great Use for Leftovers

2009-12-12T10:30:00.000-08:00

*Tip of the day: Turn your leftovers into something great.

Who doesn't like chicken salad? I know I do. But often times, when I order it out, I wind up disappointed. Not much flavor, a ton of fat. All in all, a pretty boring sandwich. But it doesn't have to be. Whenever I make a roast chicken, or when I have some leftover rotisserie chicken from the store, the following day, I make chicken salad. I am a firm believer that leftovers can not only be delicious, but can be better than the original dish! Don't believe me? Give this low fat, high antioxident recipe a try.

Fruity Chicken Salad
Ingredients:
2 cups leftover roast chicken, shredded or diced (breast, legs. Whatever you have left. *tip: the dark meat has more nutrients than the white meat*)
1/2 lemon, juiced
1/4 extra virgin olive oil
3 Tbsp. plain, low-fat yogurt
1 Tbsp. dijon mustard (in glass)
1 apple, diced (skin on for fiber!)
1/4 cup dried cherries (or other dried fruit.
1/4 walnuts, almonds, or pecans
1/4 red onion, diced
1 Tbsp. fresh herb (try parsley, tarragon, or dill)

First, make the "dressing" for the salad. I know it sounds strange, but replacing mayo with yogurt drastically cuts the fat, but adds a nice tanginess. Whisk together yogurt, lemon juice, oil, mustard, herbs and salt & pepper. Toss in chicken and stir until moistened. Add the remaining ingredients and stir. Place on whole-wheat bread topped with baby field greens for a delicious sandwich.

Some Foods You Should NOT Be Eating

2009-12-11T06:21:00.000-08:00

http://shine.yahoo.com/channel/health/the-7-foods-experts-wont-eat-547963/

While reading this article (brought to my attention by my brother, Dan) this morning, I must say that I was surprised by some of the foods the experts choose to stay away from. For one- canned tomatoes! But it makes total sense when you read the article. The problem is the lined tin cans, which leach chemicals as a result of tomatoes high acidity. The good news? You can find tomatoes in glass cans, which do not need to be lined. *Tip of the day:* Anything that is acidic, should be bought in glass (i.e. ketchup, mayonnaise, vinegar, hot sauce- pretty much all you're condiments).

Another tip, only buy organic potatoes! Because they grow under the ground, they absorb all pesticides, fungicides, etc. sprayed above ground. And washing doesn't help. Yes, they are more expensive, but think about it. You are paying to NOT eat chemical. I'd say it's worth it.

What to do with organic potatoes:

Cheesy (but low-fat) Homefries

Ingredients:

4 medium sized organic potatoes, washed, unpeeled and diced in cubes)- tip! Leave the skins on! They contain many of the nutrients as well as added fiber!
1/2 onion, diced
1 garlic clove, minced
2 Tbsp. olive oil
1 tsp. cumin
1 Tbsp. rosemary (dried or fresh)
salt & pepper to taste
1/4 c. grated cheese- I like montery jack

The quick way to make homefries is to parbake (or bake ahead of time) the potatoes in the microwave first. Wash the potatoes and poke holes in them with a fork. Put in microwave on high for 7 minutes. In the meantime, dice onion, garlic and rosemary and heat in a large frying pan on low heat in olive oil (a cast iron skillet works great for getting the potatoes crispy). When the potatoes are finished, let them cool on a cutting board for a bit until you can handle them. Then dice into cubes and throw them in the pan (increase heat to medium). You may need to add more oil to the pan at this point if you feel it is too dry. Add generous amounts of salt & pepper. Toss around pan and let sit for 2 minutes before stirring. Continue cooking potatoes all the way through and until they begin to get brown around the edges. Just before ready to serve, top with cheese. Try them with hot sauce (Frank's Red Hot is good) or ketchup (in glass, of course!). Serves 4-5.

You can also make a mean scramble with these potatoes if you toss in some spicy sausage (you can find chicken sausage with chorizo or andouille spices- just make sure they do not have MSG), roasted red peppers, and beaten eggs. Delicious!

What's in Season?

2009-12-09T08:23:00.000-08:00

Tip of the day: Buy local and buy seasonal!

If you're like me and you don't live in the great state of California where everything is ripe all of the time, then you should be thinking about seasonal ingredients. Why you ask? Well first of all, they taste better. Think of the ubiquitous tomato. When you see tomatoes at your local PriceChopper (or Wegmans if you're lucky) in the winter, they look much like the ones you find in summer. But, they may have been shipped thousands of miles to get there. That means that in order for that tomato to arrive plump and red, it had to have been picked when it was green, thrown in a dark truck, treated with gas to induce ripening, and then, only then, it can be stocked in grocery bins around the world. Compared to a summer, farm-stand tomato...I know which one I would rather have. (Tip of the day: you can still eat tomatoes in winter! Don't forget to utilize canned and sun-dried tomatoes which are picked at the top of their games).

Second of all, the less time a veggie spends from farm to table, the more nutrients it holds on to. Therefore, the healthier it is for you. You're getting more bang for your buck! And plus, what heartless person does not want to support a local farmer?!? To see what's in season in winter, check out this site from NY farmers: http://www.nyfarms.info/whybuylocal.html

One winter vegetable you will find on this list is the extremely versatile butternut squash. Although I use them often, my all-time favorite recipe for it is:

Roasted Butternut Squash with Gorgonzola and Baby Spinach:

1 whole butternut squash, peeled and diced (if you can find it pre-cut, go for it. They are a pain to peel)
1/4 cup olive oil (extra virgin, always)
A generous amount (like my measurements?) of kosher salt & fresh ground pepper (you should be able to see it)
1 red onion, peeled, cut in half, and cut into thin wedges
1 oz. gorgonzola cheese, crumbled (a blue-veined cheese from Italy. You can substitute any blue cheese)
1/2 bag fresh baby spinach

Preheat oven to 400 degrees. Prep butternut squash by peeling, gutting, and cutting into 1 in. chunks. Combine squash chunks, cut onion, olive oil, salt and pepper in large baking dish (I like the Pyrex 9x13). Toss together with hands until oil is covering veggies and spices are distributed evenly. Roast for at least 40 minutes, but check it and stir it often. When finished squash should be a bit browned in spots and be fork-tender. Pull squash out of oven and toss in baby spinach. Stir until spinach is wilted. Just before you are ready to serve, top with gorgonzola cheese crumbles. Serve warm.

What to do on a Snow Day- Homemade granola!

2009-12-09T05:34:00.000-08:00

Tip of the day: Use the time you have to prepare for days when you don't have time.

Well here I am sitting on the couch, watching the snow fall, thinking about the delicious (and healthy) breakfast I just ate. It's a snow day around here (which, for a substitute means that I don't get paid...:-( BUT! There is a silver lining. I get to cook! On days when I have free time I like to make up batches of things for those days when I am feeling lazy or rushed. I'll make things like sauce, big batches of soup, bread, pizza dough, and one of my favorites....granola!

OK, so granola has gotten a bit of a bad rap. Hippy food, right? Well, have you ever had granola, along with low fat yogurt, topped with dried fruits, a drizzle of honey, and some nuts, for crunch? It's more like a breakfast sundae than health food and it is just about my favorite breakfast. (p.s. get low fat plain yogurt and look for a kind with active cultures. I LOVE Stoneyfield Farms).

Want a killer recipe for granola? It is much fresher, much more delicious, super flexible and MUCH cheaper to make your own. Look no further than my own version for crunchy granola:

Crunchy Granola:

Ingredients:
6 cups rolled oats (not instant oats, check the box)
2 cups mixed nuts & seeds (whatever you like. Try: slivered almonds, pecans, pumpkin or sunflower seeds, and flax seeds for a boost of Omega-3')
1/2 to 1 cup of liquid sweetner, to taste (that can be honey, maple syrup, molasses, agave nectar-I like 3/4 c. honey)
1/4 smooth, natural peanut butter (*check the label* only peanuts and salt! no oils)
pinch of salt
1 tsp. ground cinnamon (also try adding nutmeg, ground ginger, vanilla bean, etc.)
1 cup dried fruits (I like cherries and blueberries)

Preheat oven to 300. In a large, microwave safe bowl, combine sweetner, peanut butter, and spices. (*not fruit*) Heat on high for 15 second intervals, stirring in between until the mixture is pourable. Alternately, you can do this on the stove top on low heat stirring frequently. When mixture is combined, throw oats and nuts/seeds into liquid and combine thoroughly. Pour and spread out onto baking pan that is covered in parchment, foil (greased), or silicone baking mat (Silpat). Remember, fruit should not be in yet. Bake in oven for at least 30 minutes, but stir occasionally to check for doneness. The longer it's in, the crunchier it gets. But don't let it go too far or you will have burnt instead of crunchy! Let cool completely. Now stir in the dried fruit. Store in airtight container or ziplock baggies.

Enjoy as is, with yogurt, or as cereal for an energizing and filling breakfast!

What to Look for at the Grocery Store

2009-12-08T07:15:00.000-08:00

Tip of the day: Read your food labels!

Here's my philosophy, in a nut-shell. If I have made the food that I am buying at the grocery store, I know what goes in it. Therefore, anything that I did not put in, does not need to be there.

Take tomato sauce, for example. (And I make a damn good one. More on that later.) When I make tomato sauce I need some onions, some garlic, some canned tomatoes, a couple of herbs, a couple of spices and...voila! I have a delicious sauce that I use to cover just about anything with no guilt (think chicken parm, whole-wheat fusilli and cheese for baked ziti, good crusty Italian bread...). And then there are the grocery store brands...do you remember me mentioning sugar in my sauce? Neither do it. Then why do we need things like sugar and (heaven forbid) high fructose corn syrup in our sauce? Tomatoes are in fact sweet! If you like a sweeter sauce, add that yourself but so goodness sake, don't buy a sauce with sweetners. When you get in the habit of reading labels (most importantly the ingredients) you will be shocked by how many brands include unnecessary ingredients. When you see it, put it down! Other ingredients to look out for: anything with corn in the name, maltodextrin, any kind of oil besides olive oil, natural flavors (this is code word for: there are more ingredients in here, but I don't want you to know what they are).

OK, you've waited long enough. Here is my kick-(*ahem*) butt tomato sauce recipe:

Ingredients:
1- 28 oz. can crushed tomatoes (plain ol' tomatoes with no sugar, please)
1- 28 oz. can tomato puree (same goes for these)
2 Tbsp. tomato paste (the tubes of paste are super convenient)
5 cloves of garlic, minced
1 large yellow onion, diced (if you like your sauce a bit sweeter, use a Vidalia onion)
1 bunch fresh basil
1/2 tsp. dried oregano
1 cup red wine (dry) -if you don't cook with wine, try using a splash of balsamic vinegar for some depth

IN a LARGE saucepan, heat 3 Tbsp. olive oil over med-low heat. When oil is hot, throw onions in first and top with garlic (this will help the garlic to not burn). Add about 1/2 tsp. of salt and 1/4 tsp. pepper (seasoning to be adjusted later). Stir frequently until the onions are translucent (about 4 minutes). Then, throw in the tomato paste. Let this cook with the onions & garlic for about 1 minute. Continue to stir. Then, pour in the red wine. Let the red wine evaporate until you almost can't distinguish it from the paste. This concentrates the flavor of the wine and will allow it to permeate the entire sauce. When wine has reduced, add both cans of tomatoes as well as the oregano. Stir well and reduce the heat to low. This is when you need patience. The sauce needs time to meld together and reduce for a thicker, tastier sauce. Let the sauce simmer for at least an hour. If sauce gets too thick, add some water. Before you are ready to use the sauce, taste it for seasoning and adjust accordingly (I find it always needs more salt). Then stir in the basil leaves at the last minute. I like to leave them whole, but this is preference.

You CAN Trust a Skinny Chef

2009-12-08T06:08:00.000-08:00

Hi! Welcome to my blog.

I firmly believe that most people (most, not everyone) want to be healthier. They want to be able to feed their families healthy food, and they want to learn how to make it. But most people also don't know what makes food healthy, and if they do, they don't know how to cook it. That's where I come in. I love food, I love to cook, and I'm not obese. I do believe that loving food and being obese do not have to be connected. Here I will share strategies, recipes, and techniques (as well as some educational tidbits) about food and cooking.

With all the talk about obesity (especially in children), diabetes, and the health care debate that does not even attempt to touch these issues, I have decided that I have sat idle for too long. There have been many times when I have thought to myself, "I wish there was something (or more) I could do." Well, I have come to the realization that I cannot change the world...alone. But as an internet user I guess I can do something. And this is my attempt.

Rant: when was the last time you were in an elementary school lunch room? As a substitute teacher, for me, that was yesterday. Here was the menu: Hot dog in a white bun, gigantic smiley face french fries, canned peaches in heavy syrup. Who's idea was it to call this lunch nutritious? And it gets worse from there. Think french toast sticks and syrup...for lunch. "Taco Salad" (which means ground beef, tortilla chips, and cheese- a.k.a. Nachos). Chicken wing pizza (this one is self explanatory). Notice how not one of these main entrees (which is what most kids have solely on their plate) do not have one vegetable. Kids are picky eaters. However, when we don't even give them the tools to choose healthy options, what hope do they have?