I have a new cooking
Friday, December 10, 2010
Happy New Year 2011!!!
I can't believe it's 2011! Aren't we supposed to be flying around in spaceships? I am curious to see what 2011 brings as far as food trends. This year I will be plugging away promoting PLAYING WITH KNIVES & FIRE. In-home cooking classes is a great way to bring family & friends together.
I have a new cookingclass party format, a brand new Dinner In A Dash service (This is an awesome idea for your next party), and a new Personal Chef Service . I will also be promoting some Healthy Cooking Classes...These details are not ready yet...I'll keep you posted. I will continue to post recipes on this blog, if you have any request or need some culinary help feel free to contact me any time. My website will be a work in progress, so keep checking back to see what's new.
I have a new cooking
Thursday, December 9, 2010
ROUX
Just as it is in classical French cuisine, roux is a mixture of flour and fat, usually butter or oil. The proportion is roughly 1:1, but I tend to use slightly more flour than oil; maybe 1-1/4 cups of flour to 1 cup of oil.
French Chef’s use this mixture to create gravies, sauces and creamy soups. It is the basis for many Louisiana dishes, particularly gumbo, but also etouffees, sauce piquantes, and more.
There are three basic types of roux: light (or what the Cajuns call "blond"), medium (or "peanut butter" colored), and dark. There is white roux also, which is cooked for just a minute to get the flour taste out, but this is rarely used in Louisiana cooking. For gumbos, for instance, Creole cooks tend to prefer a blond or medium roux, where Cajun cooks tend to prefer a very dark roux, which is wonderfully smoky tasting. There are, of course, exceptions to this. In fact, you'll see people making many different "levels" of roux. Blond, light brown, medium-light brown, medium brown/"peanut butter", and dark browns that range from the color of milk chocolate to the color of bittersweet chocolate. This is the most amazing roux of all in flavor, but the most difficult to achieve; it's really easy to burn it from this point. Use your eyes and nose; if it's gone over to being burned you can smell it. It's like the difference between really dark toast and burnt toast. You also have to take it off the heat slightly before the roux gets to the color you want, because the residual heat in the pan (particularly if it's cast iron) will continue to cook the roux. This is why it's a good idea to add your "trinity" (onion, celery, bell pepper) to the roux before it gets to your desired color, because that'll help slow the cooking process.
Roux is used to thicken gumbos, sauces, étouffées or stews, and in the case of a darker roux to flavor the dish as well. Dark roux has more flavor, a wonderful roasted nutty flavor, but tends to have less thickening power.
Preparation of a roux is dependent on cooking time; the longer you cook, the darker the roux. A blond roux will only take four or five minutes; a dark roux up to 20 or 25 minutes at high heat, or up to an hour at low heat.
Roux must be stirred constantly to avoid burning. Constantly means not stopping to answer the phone, let the cat in, or flip the LP record over, and if you've got to go the bathroom ... hold it in or hand off your whisk or roux paddle to someone else. If you see black specks in your roux, you've burned it; throw it out and start over.
When you're stirring your roux, be very careful not to splatter any on you. It's extremely hot, and it sticks. They don't call it Creole napalm for nothing ... I have a lovely burn scar on my forearm from last year's Christmas Eve gumbo, when I got sloppy with the stirring.
Certain dishes (like crawfish étouffée) would benefit from a butter-based roux, but if you're going to make a dark roux, this will take a long time. Butter roux must be cooked at low to low-medium heat, or the butter will scorch. Darker roux are better suited to being made with oil. If you know what you're doing, you can make an oil-based roux over medium-high to high heat, whisking like hell, and you'll have a beautiful near-milk-chocolate colored roux in about 20 minutes rather than an hour. Peanut oil works best for high-heat roux cooking.
Now, one not-so-bad idea is the oil-less roux, pioneered by Cajun Chef Enola Prudhomme. Basically, you just dump the flour into a cast-iron skillet and toast it dry, making sure to stir it around as you would a normal roux. I've never tried this, but apparently it works rather well, and is perfect for folks who are on low-fat diets.
French Chef’s use this mixture to create gravies, sauces and creamy soups. It is the basis for many Louisiana dishes, particularly gumbo, but also etouffees, sauce piquantes, and more.
Roux is used to thicken gumbos, sauces, étouffées or stews, and in the case of a darker roux to flavor the dish as well. Dark roux has more flavor, a wonderful roasted nutty flavor, but tends to have less thickening power.
Preparation of a roux is dependent on cooking time; the longer you cook, the darker the roux. A blond roux will only take four or five minutes; a dark roux up to 20 or 25 minutes at high heat, or up to an hour at low heat.
Roux must be stirred constantly to avoid burning. Constantly means not stopping to answer the phone, let the cat in, or flip the LP record over, and if you've got to go the bathroom ... hold it in or hand off your whisk or roux paddle to someone else. If you see black specks in your roux, you've burned it; throw it out and start over.
When you're stirring your roux, be very careful not to splatter any on you. It's extremely hot, and it sticks. They don't call it Creole napalm for nothing ... I have a lovely burn scar on my forearm from last year's Christmas Eve gumbo, when I got sloppy with the stirring.
Certain dishes (like crawfish étouffée) would benefit from a butter-based roux, but if you're going to make a dark roux, this will take a long time. Butter roux must be cooked at low to low-medium heat, or the butter will scorch. Darker roux are better suited to being made with oil. If you know what you're doing, you can make an oil-based roux over medium-high to high heat, whisking like hell, and you'll have a beautiful near-milk-chocolate colored roux in about 20 minutes rather than an hour. Peanut oil works best for high-heat roux cooking.
Now, one not-so-bad idea is the oil-less roux, pioneered by Cajun Chef Enola Prudhomme. Basically, you just dump the flour into a cast-iron skillet and toast it dry, making sure to stir it around as you would a normal roux. I've never tried this, but apparently it works rather well, and is perfect for folks who are on low-fat diets.
Thursday, November 4, 2010
French Onion Soup
Serves 6.
For the best flavor, make the soup a day or 2 in advance. Alternatively, the onions can be prepared through step 1, cooled in the pot, and refrigerated for up to 3 days before proceeding with the recipe.
Ingredients:
Soup
3 tablespoons unsalted butter , cut into 3 pieces
6 large yellow onions (about 4 pounds), halved and cut pole to pole into 1/4-inch-thick slices
Table salt
2 cups water , plus extra for deglazing
1/2 cup dry sherry
4 cups low-sodium chicken broth
2 cups beef broth
6 sprigs fresh thyme , tied with kitchen twine
1 bay leaf
Ground black pepper
Cheese Croutons:
1 small baguette , cut into 1/2-inch slices
8 ounces shredded Gruyère cheese (about 2 1/2 cups)
Instructions
1. For the soup: Adjust oven rack to lower-middle position and heat oven to 400 degrees. Generously spray inside of heavy-bottomed large (at least 7-quart) Dutch oven with nonstick cooking spray. Place butter in pot and add onions and 1 teaspoon salt. Cook, covered, 1 hour (onions will be moist and slightly reduced in volume). Remove pot from oven and stir onions, scraping bottom and sides of pot. Return pot to oven with lid slightly ajar and continue to cook until onions are very soft and golden brown, 1 1/2 to 1 3/4 hours longer, stirring onions and scraping bottom and sides of pot after 1 hour.
2. Carefully remove pot from oven and place over medium-high heat. Using oven mitts to handle pot, cook onions, stirring frequently and scraping bottom and sides of pot, until liquid evaporates and onions brown, 15 to 20 minutes, reducing heat to medium if onions are browning too quickly. Continue to cook, stirring frequently, until pot bottom is coated with dark crust, 6 to 8 minutes, adjusting heat as necessary. (Scrape any fond that collects on spoon back into onions.) Stir in 1/4 cup water, scraping pot bottom to loosen crust, and cook until water evaporates and pot bottom has formed another dark crust, 6 to 8 minutes. Repeat process of deglazing 2 or 3 more times, until onions are very dark brown. Stir in sherry and cook, stirring frequently, until sherry evaporates, about 5 minutes.
3. Stir in broths, 2 cups water, thyme, bay leaf, and 1/2 teaspoon salt, scraping up any final bits of browned crust on bottom and sides of pot. Increase heat to high and bring to simmer. Reduce heat to low, cover, and simmer 30 minutes. Remove and discard herbs, then season with salt and pepper.
4. For the croutons: While soup simmers, arrange baguette slices in single layer on baking sheet and bake in 400-degree oven until bread is dry, crisp, and golden at edges, about 10 minutes. Set aside.
5. To serve: Adjust oven rack 6 inches from broiler element and heat broiler. Set individual broiler-safe crocks on baking sheet and fill each with about 1 3/4 cups soup. Top each bowl with 1 or 2 baguette slices (do not overlap slices) and sprinkle evenly with Gruyère. Broil until cheese is melted and bubbly around edges, 3 to 5 minutes. Let cool 5 minutes before serving.
For the best flavor, make the soup a day or 2 in advance. Alternatively, the onions can be prepared through step 1, cooled in the pot, and refrigerated for up to 3 days before proceeding with the recipe.
Ingredients:
Soup
3 tablespoons unsalted butter , cut into 3 pieces
6 large yellow onions (about 4 pounds), halved and cut pole to pole into 1/4-inch-thick slices
Table salt
2 cups water , plus extra for deglazing
1/2 cup dry sherry
4 cups low-sodium chicken broth
2 cups beef broth
6 sprigs fresh thyme , tied with kitchen twine
1 bay leaf
Ground black pepper
Cheese Croutons:
1 small baguette , cut into 1/2-inch slices
8 ounces shredded Gruyère cheese (about 2 1/2 cups)
Instructions
1. For the soup: Adjust oven rack to lower-middle position and heat oven to 400 degrees. Generously spray inside of heavy-bottomed large (at least 7-quart) Dutch oven with nonstick cooking spray. Place butter in pot and add onions and 1 teaspoon salt. Cook, covered, 1 hour (onions will be moist and slightly reduced in volume). Remove pot from oven and stir onions, scraping bottom and sides of pot. Return pot to oven with lid slightly ajar and continue to cook until onions are very soft and golden brown, 1 1/2 to 1 3/4 hours longer, stirring onions and scraping bottom and sides of pot after 1 hour.
2. Carefully remove pot from oven and place over medium-high heat. Using oven mitts to handle pot, cook onions, stirring frequently and scraping bottom and sides of pot, until liquid evaporates and onions brown, 15 to 20 minutes, reducing heat to medium if onions are browning too quickly. Continue to cook, stirring frequently, until pot bottom is coated with dark crust, 6 to 8 minutes, adjusting heat as necessary. (Scrape any fond that collects on spoon back into onions.) Stir in 1/4 cup water, scraping pot bottom to loosen crust, and cook until water evaporates and pot bottom has formed another dark crust, 6 to 8 minutes. Repeat process of deglazing 2 or 3 more times, until onions are very dark brown. Stir in sherry and cook, stirring frequently, until sherry evaporates, about 5 minutes.
3. Stir in broths, 2 cups water, thyme, bay leaf, and 1/2 teaspoon salt, scraping up any final bits of browned crust on bottom and sides of pot. Increase heat to high and bring to simmer. Reduce heat to low, cover, and simmer 30 minutes. Remove and discard herbs, then season with salt and pepper.
4. For the croutons: While soup simmers, arrange baguette slices in single layer on baking sheet and bake in 400-degree oven until bread is dry, crisp, and golden at edges, about 10 minutes. Set aside.
5. To serve: Adjust oven rack 6 inches from broiler element and heat broiler. Set individual broiler-safe crocks on baking sheet and fill each with about 1 3/4 cups soup. Top each bowl with 1 or 2 baguette slices (do not overlap slices) and sprinkle evenly with Gruyère. Broil until cheese is melted and bubbly around edges, 3 to 5 minutes. Let cool 5 minutes before serving.
Monday, November 1, 2010
Chili Verde Pork
Cook time:1 hr 30 min
Serves: 12 servings
Ingredients
• 4 pounds pork butt, cut into 1-inch cubes, trimmed of fat
• 4 yellow onions, chopped
• 4 Anaheim chiles
• 2 jalapeno, minced
• 4 tablespoons garlic, chopped
• 1 pound tomatillos, husk removed
• 1/2 cup white wine
• 1/4 cup white vinegar
• 1 cup chicken stock
• 2 tablespoons ground oregano
• 2 tablespoons ground cumin
• 1 tablespoon salt
• 1 tablespoon ground black pepper
Directions
In a medium Dutch oven, heat the oil, add the onion, peppers and garlic. Saute until translucent, do not brown. Remove and set mixture aside.
Lightly grill the tomatillos on open flame until lightly charred. Remove from heat, place in bowl and cover with plastic wrap to keep warm for 20 minutes.
Add pork butt to Dutch oven and cook over high heat until browned on all sides
Add the onion-pepper mixture and tomatillos to the pork. Mix thoroughly and then deglaze with white wine and vinegar. Let reduce for 5 minutes, then add chicken stock, oregano, cumin, salt and pepper.
Let simmer for 1 hour.
Serves: 12 servings
Ingredients
• 4 pounds pork butt, cut into 1-inch cubes, trimmed of fat
• 4 yellow onions, chopped
• 4 Anaheim chiles
• 2 jalapeno, minced
• 4 tablespoons garlic, chopped
• 1 pound tomatillos, husk removed
• 1/2 cup white wine
• 1/4 cup white vinegar
• 1 cup chicken stock
• 2 tablespoons ground oregano
• 2 tablespoons ground cumin
• 1 tablespoon salt
• 1 tablespoon ground black pepper
Directions
In a medium Dutch oven, heat the oil, add the onion, peppers and garlic. Saute until translucent, do not brown. Remove and set mixture aside.
Lightly grill the tomatillos on open flame until lightly charred. Remove from heat, place in bowl and cover with plastic wrap to keep warm for 20 minutes.
Add pork butt to Dutch oven and cook over high heat until browned on all sides
Add the onion-pepper mixture and tomatillos to the pork. Mix thoroughly and then deglaze with white wine and vinegar. Let reduce for 5 minutes, then add chicken stock, oregano, cumin, salt and pepper.
Let simmer for 1 hour.
Tuesday, October 26, 2010
STOUT-BRAISED SHORT RIBS
Serve these short ribs with buttered egg noodles tossed with chopped fresh parsley, or mashed potatoes or rice.
1/4 cup packed dark brown sugar
1 tbsp. paprika (not hot)
1 tbsp. curry powder
2 tsp. ground cumin
2 tsp. ground black pepper
2 tsp. salt
1 tsp. dry mustard
4 to 41/4 lbs. beef short ribs, cut into 4-inch pieces
3 tbsp. olive oil
4 medium leeks (white and pale green parts only), chopped
4 medium carrots, chopped
3 celery ribs, chopped
2 bay leaves
1/4 cup chopped garlic
2 cups beef broth
2 12-oz. bottles stout, such as Guinness
2 14-oz. cans diced tomatoes
In a small bowl, stir together the brown sugar, paprika, curry powder, cumin, pepper, salt and mustard.
Use paper towels to pat the ribs dry. Arrange them in a single layer in a shallow baking pan or a shallow baking dish, then generously coat all sides of ribs with spice mixture. Chill, uncovered, for 1 hour.
Place an oven rack in the lower third of the oven. Heat the oven to 375 degrees.
In a large Dutch oven over high, heat the oil until hot but not smoking. Add the ribs, working in batches if necessary, and quickly brown them on the three meaty sides (but not bone side), about one minute per side.
Transfer the meat to a large plate, then the add leeks, carrots, celery and bay leaves. Cook over moderately low heat, stirring occasionally, until the vegetables begin to soften, about 3 minutes. Add garlic and cook for about 1 minute.
Add the broth, beer and tomatoes with their juice, then add the ribs and any juices accumulated on the plate. Bring to a boil, uncovered. Cover the pot tightly with foil, then the lid. Place in the oven and braise until the meat is very tender, 2 to 21/2 hours. A paring knife inserted into the meat should have little resistance.
Skim off excess fat from the surface of sauce. Discard the bay leaves before serving.
Makes 6 servings.
1/4 cup packed dark brown sugar
1 tbsp. paprika (not hot)
1 tbsp. curry powder
2 tsp. ground cumin
2 tsp. ground black pepper
2 tsp. salt
1 tsp. dry mustard
4 to 41/4 lbs. beef short ribs, cut into 4-inch pieces
3 tbsp. olive oil
4 medium leeks (white and pale green parts only), chopped
4 medium carrots, chopped
3 celery ribs, chopped
2 bay leaves
1/4 cup chopped garlic
2 cups beef broth
2 12-oz. bottles stout, such as Guinness
2 14-oz. cans diced tomatoes
In a small bowl, stir together the brown sugar, paprika, curry powder, cumin, pepper, salt and mustard.
Use paper towels to pat the ribs dry. Arrange them in a single layer in a shallow baking pan or a shallow baking dish, then generously coat all sides of ribs with spice mixture. Chill, uncovered, for 1 hour.
Place an oven rack in the lower third of the oven. Heat the oven to 375 degrees.
In a large Dutch oven over high, heat the oil until hot but not smoking. Add the ribs, working in batches if necessary, and quickly brown them on the three meaty sides (but not bone side), about one minute per side.
Transfer the meat to a large plate, then the add leeks, carrots, celery and bay leaves. Cook over moderately low heat, stirring occasionally, until the vegetables begin to soften, about 3 minutes. Add garlic and cook for about 1 minute.
Add the broth, beer and tomatoes with their juice, then add the ribs and any juices accumulated on the plate. Bring to a boil, uncovered. Cover the pot tightly with foil, then the lid. Place in the oven and braise until the meat is very tender, 2 to 21/2 hours. A paring knife inserted into the meat should have little resistance.
Skim off excess fat from the surface of sauce. Discard the bay leaves before serving.
Makes 6 servings.
Friday, October 22, 2010
Chicken Paprikas (Paprikấs Csirke)
The key to great Paprikas is lot of onions & Hungarian Paprika. I’ve had this dish slightly thicker than this version, if desire stir in a little roux to thicken.
2-3 Sliced Onions
3 Tbs. Shortening
1 Tbs. Hungarian Sweet Paprika
½ tsp. Black Pepper
2 Tsp. Salt
5 lbs. cut up chicken pieces
1 C. Chicken Stock
½ Pint Sour Cream
Brown Onions in shortening. Add seasonings & chicken. Add Stock; cover and simmer slowly until chicken is tender. Stir in sour cream.
Happy Birthday Mom...
2-3 Sliced Onions
3 Tbs. Shortening
1 Tbs. Hungarian Sweet Paprika
½ tsp. Black Pepper
2 Tsp. Salt
5 lbs. cut up chicken pieces
1 C. Chicken Stock
½ Pint Sour Cream
Brown Onions in shortening. Add seasonings & chicken. Add Stock; cover and simmer slowly until chicken is tender. Stir in sour cream.
Happy Birthday Mom...
Monday, October 18, 2010
Lemon Blueberry Bread Recipe:
1 1/2 cups (195 grams) all-purpose flour
1 teaspoon baking powder
1/4 teaspoon salt
6 tablespoons (85 grams) unsalted butter, room temperature
1/4 cup (150 grams) granulated white sugar
2 large eggs
1/2 teaspoon pure vanilla extract
1 tablespoon grated lemon zest (outer yellow skin of the lemon)
1/2 cup (120 ml) milk
1 cup fresh blueberries
Lemon Glaze:
1/4 cup (50 grams) granulated white sugar
2 tablespoons fresh lemon juice
1. Preheat oven to 350 degrees F and place the oven rack in the center of the oven.
2. Butter (or spray with a non stick vegetable spray) the bottom and sides of a loaf pan (9 x 5 x 3 inch) (23 x 13 x 8 cm).
3. In a separate bowl, whisk together the flour, baking powder and salt.
4. In another bowl, using an electric mixer, beat the butter until softened (about 1 minute). Add the sugar and continue to beat until light and fluffy.
3. Add the eggs, one at a time, beating well after each addition.
4. Scrape down the sides of the bowl as needed.
5. Beat in the vanilla extract and lemon zest. With the mixer on low.
6. Add the flour mixture (in three additions) and milk (in two additions) alternately, starting and ending with the flour. Mix only until combined.
7. Gently fold in the blueberries.
8. Scrape the batter into the prepared pan.
9. Bake for about 55 to 65 minutes, or until the bread is golden brown and a toothpick inserted in the center comes out clean.
10. Meanwhile, in a small saucepan, bring the 1/4 cup of sugar and the 2 tablespoons of lemon juice to a boil, stirring until the sugar dissolves.
11. When the bread is done, remove from oven and place on a wire rack.
12. Pierce the hot loaf all over with a wooden skewer or toothpick.
13. Brush the top of the loaf with the hot lemon glaze.
14. Cool the loaf in the pan for about 30 minutes then remove from pan and let cool completely on a wire rack.
This bread is best served on the day it is made.
Makes 1 loaf
1 teaspoon baking powder
1/4 teaspoon salt
6 tablespoons (85 grams) unsalted butter, room temperature
1/4 cup (150 grams) granulated white sugar
2 large eggs
1/2 teaspoon pure vanilla extract
1 tablespoon grated lemon zest (outer yellow skin of the lemon)
1/2 cup (120 ml) milk
1 cup fresh blueberries
Lemon Glaze:
1/4 cup (50 grams) granulated white sugar
2 tablespoons fresh lemon juice
1. Preheat oven to 350 degrees F and place the oven rack in the center of the oven.
2. Butter (or spray with a non stick vegetable spray) the bottom and sides of a loaf pan (9 x 5 x 3 inch) (23 x 13 x 8 cm).
3. In a separate bowl, whisk together the flour, baking powder and salt.
4. In another bowl, using an electric mixer, beat the butter until softened (about 1 minute). Add the sugar and continue to beat until light and fluffy.
3. Add the eggs, one at a time, beating well after each addition.
4. Scrape down the sides of the bowl as needed.
5. Beat in the vanilla extract and lemon zest. With the mixer on low.
6. Add the flour mixture (in three additions) and milk (in two additions) alternately, starting and ending with the flour. Mix only until combined.
7. Gently fold in the blueberries.
8. Scrape the batter into the prepared pan.
9. Bake for about 55 to 65 minutes, or until the bread is golden brown and a toothpick inserted in the center comes out clean.
10. Meanwhile, in a small saucepan, bring the 1/4 cup of sugar and the 2 tablespoons of lemon juice to a boil, stirring until the sugar dissolves.
11. When the bread is done, remove from oven and place on a wire rack.
12. Pierce the hot loaf all over with a wooden skewer or toothpick.
13. Brush the top of the loaf with the hot lemon glaze.
14. Cool the loaf in the pan for about 30 minutes then remove from pan and let cool completely on a wire rack.
This bread is best served on the day it is made.
Makes 1 loaf
Sunday, October 17, 2010
Eggplant Parmigiano
Ingredients
• 2 medium or large eggplant (about 2 pounds each), cut into about 18, 1/2 inch-thick slices
• 1/4 cup extra-virgin olive oil
• 3 cups basic tomato sauce
• 1/2 cup freshly grated Parmigiano Reggiano
• 1 pound fresh mozzarella di Bufala, cut into 6, 1/4-inch-thick slices
• 1 bunch basil, leaves only
• 1/4 cup lightly toasted fresh bread crumbs
• Kosher salt, to taste
• Freshly ground black pepper
Preparation
Heat grill pan over high heat until very hot. Peel stem off the top of the eggplant and cut eggplant, using bread knife, into 1/2-inch thick slices.
Drizzle slices with extra-virgin olive oil, season with salt and pepper and place on grill pan oiled side down. Season the other side with salt, pepper and oil. Cook for 3 1/2 to 4 minutes on the first side. (For darker grill marks, use bottle as a weight to press down on slices).
Turn over slices and cook for about half as long as first side, 1-1/2 to 2 minutes. Remove eggplant from grill pan.
Oil a baking sheet and assemble stacks, starting with the largest slices of eggplant as the bottom row. Spread 1/4 cup of the basic tomato sauce over each slice and sprinkle with 1 teaspoon grated Parmigiano. Repeat the layering of eggplant, sauce and Parmigiano. End with a layer of eggplant, sauce and buffalo mozzarella, sprinkled with Parmigiano. Three layers in total.
Place under the broiler for three minutes or until cheese is melted. Transfer stacks to serving plates, using a metal spatula.
Serve garnished with torn basil leaves strewn around, toasted breadcrumbs on top and a drizzle of extra-virgin olive oil.
• 2 medium or large eggplant (about 2 pounds each), cut into about 18, 1/2 inch-thick slices
• 1/4 cup extra-virgin olive oil
• 3 cups basic tomato sauce
• 1/2 cup freshly grated Parmigiano Reggiano
• 1 pound fresh mozzarella di Bufala, cut into 6, 1/4-inch-thick slices
• 1 bunch basil, leaves only
• 1/4 cup lightly toasted fresh bread crumbs
• Kosher salt, to taste
• Freshly ground black pepper
Preparation
Heat grill pan over high heat until very hot. Peel stem off the top of the eggplant and cut eggplant, using bread knife, into 1/2-inch thick slices.
Drizzle slices with extra-virgin olive oil, season with salt and pepper and place on grill pan oiled side down. Season the other side with salt, pepper and oil. Cook for 3 1/2 to 4 minutes on the first side. (For darker grill marks, use bottle as a weight to press down on slices).
Turn over slices and cook for about half as long as first side, 1-1/2 to 2 minutes. Remove eggplant from grill pan.
Oil a baking sheet and assemble stacks, starting with the largest slices of eggplant as the bottom row. Spread 1/4 cup of the basic tomato sauce over each slice and sprinkle with 1 teaspoon grated Parmigiano. Repeat the layering of eggplant, sauce and Parmigiano. End with a layer of eggplant, sauce and buffalo mozzarella, sprinkled with Parmigiano. Three layers in total.
Place under the broiler for three minutes or until cheese is melted. Transfer stacks to serving plates, using a metal spatula.
Serve garnished with torn basil leaves strewn around, toasted breadcrumbs on top and a drizzle of extra-virgin olive oil.
Friday, October 15, 2010
Chef Bill's Daily Dish
Brazilian Barbecued Flank Steak
Barbecued meats (churrasco) are served in churrascarias, Brazilian barbecued-meat restaurants, with a salsa-like sauce as an accompaniment. Since hearts of palm show up at every salad bar in these restaurants, Chef Bill has added them to the sauce to give it a tasty twist.
8 servings
Active Time: 30 minutes
Total Time: 30 minutes
Ingredients:
Steak
• 6 cloves garlic, minced
• 1/2 small hot pepper, such as jalapeño or serrano, minced
• 2 teaspoons extra-virgin olive oil
• 1/4 teaspoon kosher salt
• 2 pounds flank steak
Salsa
• 1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
• 4 medium tomatoes, chopped
• 1/2 cup chopped red onion
• 1/2 small hot chile, such as jalapeño or serrano, minced
• 1/4 cup chopped fresh cilantro
• 2 tablespoons red-wine vinegar
• 1/4 teaspoon kosher salt
Preparation
1. Preheat grill to high (see Broiling Variation).
2. To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.
3. To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.
4. Reduce grill heat to medium and grill the steak 4 to 6 minutes per side for medium-rare. Transfer to a cutting board, tent with foil and let rest for 5 minutes. Cut the steak across the grain into thin pieces. Serve with the salsa.
Nutrition-
Per serving : 215 Calories; 8 g Fat; 3 g Sat; 4 g Mono; 37 mg Cholesterol; 7 g Carbohydrates; 29 g Protein; 2 g Fiber; 341 mg Sodium; 627 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 4 lean meat
Tips & Notes Broiling variation Instead of grilling, in Step 1 position oven rack 6 inches from the heat source and preheat broiler. In Step 4, cook steak on a broiler pan under the broiler until medium-rare, turning once, about 10 minutes total.
Barbecued meats (churrasco) are served in churrascarias, Brazilian barbecued-meat restaurants, with a salsa-like sauce as an accompaniment. Since hearts of palm show up at every salad bar in these restaurants, Chef Bill has added them to the sauce to give it a tasty twist.
8 servings
Active Time: 30 minutes
Total Time: 30 minutes
Ingredients:
Steak
• 6 cloves garlic, minced
• 1/2 small hot pepper, such as jalapeño or serrano, minced
• 2 teaspoons extra-virgin olive oil
• 1/4 teaspoon kosher salt
• 2 pounds flank steak
Salsa
• 1 14-ounce can hearts of palm, drained, halved lengthwise and thinly sliced
• 4 medium tomatoes, chopped
• 1/2 cup chopped red onion
• 1/2 small hot chile, such as jalapeño or serrano, minced
• 1/4 cup chopped fresh cilantro
• 2 tablespoons red-wine vinegar
• 1/4 teaspoon kosher salt
Preparation
1. Preheat grill to high (see Broiling Variation).
2. To prepare steak: Combine garlic, hot pepper, oil and salt in a small bowl. Rub the mixture on both sides of steak.
3. To prepare salsa: Combine hearts of palm, tomatoes, onion, hot pepper, cilantro, vinegar and salt in a medium bowl.
4. Reduce grill heat to medium and grill the steak 4 to 6 minutes per side for medium-rare. Transfer to a cutting board, tent with foil and let rest for 5 minutes. Cut the steak across the grain into thin pieces. Serve with the salsa.
Nutrition-
Per serving : 215 Calories; 8 g Fat; 3 g Sat; 4 g Mono; 37 mg Cholesterol; 7 g Carbohydrates; 29 g Protein; 2 g Fiber; 341 mg Sodium; 627 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 vegetable, 4 lean meat
Tips & Notes Broiling variation Instead of grilling, in Step 1 position oven rack 6 inches from the heat source and preheat broiler. In Step 4, cook steak on a broiler pan under the broiler until medium-rare, turning once, about 10 minutes total.
Tuesday, September 28, 2010
Mixed-Grain Pilaf with Cranberries and Pine Nuts
Grains have been a symbol of the autumn harvest for centuries, although modern-day cooks have only recently begun to reintroduce themselves to some of the now lesser-known ancient varieties. A wide array of hearty grains—amaranth, quinoa, millet, barley, cornmeal and bulgur—is available in health-food stores. Here, several are combined in an appealing fall pilaf.
Ingredients:
1/2 cup pine nuts
1 Tbs. canola or vegetable oil
3/4 cup basmati rice
1/4 cup amaranth
1/4 cup quinoa
1/4 cup millet
1/2 cup dried cranberries
3/4 tsp. salt
Freshly ground pepper, to taste
2 cups chicken stock
1 cup water
Directions:
In a fry pan over medium heat, toast the pine nuts, stirring constantly, until lightly golden, 2 to 3 minutes. Remove from the heat and set aside.
In a saucepan over medium heat, warm the oil. Add the rice, amaranth, quinoa and millet and stir until the grains are coated with the oil and hot, 1 to 2 minutes. Increase the heat to high and add the cranberries, salt, pepper, stock and water. Bring to a boil, reduce the heat to low, cover and simmer until the grains are tender and the liquid is absorbed, about 25 minutes.
Add the pine nuts and fluff with a fork to mix. Taste and adjust the seasonings. Transfer to a warmed serving dish and serve immediately.
by Joanne Weir (Time-Life Books, 1997).
Ingredients:
1/2 cup pine nuts
1 Tbs. canola or vegetable oil
3/4 cup basmati rice
1/4 cup amaranth
1/4 cup quinoa
1/4 cup millet
1/2 cup dried cranberries
3/4 tsp. salt
Freshly ground pepper, to taste
2 cups chicken stock
1 cup water
Directions:
In a fry pan over medium heat, toast the pine nuts, stirring constantly, until lightly golden, 2 to 3 minutes. Remove from the heat and set aside.
In a saucepan over medium heat, warm the oil. Add the rice, amaranth, quinoa and millet and stir until the grains are coated with the oil and hot, 1 to 2 minutes. Increase the heat to high and add the cranberries, salt, pepper, stock and water. Bring to a boil, reduce the heat to low, cover and simmer until the grains are tender and the liquid is absorbed, about 25 minutes.
Add the pine nuts and fluff with a fork to mix. Taste and adjust the seasonings. Transfer to a warmed serving dish and serve immediately.
by Joanne Weir (Time-Life Books, 1997).
Sunday, April 25, 2010
Make simple and delicious meals with these healthy vegetarian recipes.
Meatless Mondays
Whether you’re a vegetarian or not meatless meals are an excellent way to incorporate healthy meals in your diet. Starting with fresh vegetables from the farm market. Canned or dry beans are a great source of meatless protein. There is more to whole grains that bread and pasta.
More and more, people are realizing that going meatless even once or twice a week can have real health benefits, including weight loss and reduced risk for heart disease. Why? Plant-based foods, such as vegetables, beans and lentils, are low in saturated fat and full of fiber, which helps you feel satisfied on fewer calories. (Most Americans eat only about half the 25 to 38 grams of fiber that’s recommended each day.)
Egyptian Edamame Stew
From EatingWell: January/February 2007, EatingWell for a Healthy Heart Cookbook
A riff on the Egyptian classic ful medames, a highly seasoned fava bean mash, this version is made with easier-to-find edamame. Edamame (fresh green soybeans) have been shown to lower LDL cholesterol. They can be found shelled in the freezer section of well-stocked supermarkets. This stew is great served with couscous, bulgur or warm whole-wheat pita bread to soak up the sauce.
4 servings, about 2 cups each
Active Time: 30 minutes
Total Time: 30 minutes
Ingredients
• 1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
• 1 tablespoon extra-virgin olive oil
• 1 large onion, chopped
• 1 large zucchini, diced
• 2 tablespoons minced garlic
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1/8 teaspoon cayenne pepper, or to taste
• 1 28-ounce can diced tomatoes
• 1/4 cup chopped fresh cilantro, or mint
• 3 tablespoons lemon juice
Preparation
1. Bring a large saucepan of water to a boil. Add edamame and cook until tender, 4 to 5 minutes or according to package directions. Drain.
2. Heat oil in a large saucepan over medium heat. Add onion and cook, covered, stirring occasionally, until starting to soften, about 3 minutes. Add zucchini and cook, covered, until the onions are starting to brown, about 3 minutes more. Add garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and bring to a boil; reduce heat to a simmer and cook until slightly reduced, about 5 minutes.
3. Stir in the edamame and cook until heated through, about 2 minutes more. Remove from the heat and stir in cilantro (or mint) and lemon juice.
Nutrition
Per serving : 257 Calories; 8 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 29 g Carbohydrates; 15 g Protein; 10 g Fiber; 520 mg Sodium; 304 mg Potassium 1 Carbohydrate Serving
Tips & Notes
Tip: Edamame are found in the natural-foods freezer section of large supermarkets and natural-foods stores, sold both in and out of the “pods.” For this recipe, you'll need the shelled edamame. One 10-ounce bag contains about 2 cups of shelled beans.
Whether you’re a vegetarian or not meatless meals are an excellent way to incorporate healthy meals in your diet. Starting with fresh vegetables from the farm market. Canned or dry beans are a great source of meatless protein. There is more to whole grains that bread and pasta.
More and more, people are realizing that going meatless even once or twice a week can have real health benefits, including weight loss and reduced risk for heart disease. Why? Plant-based foods, such as vegetables, beans and lentils, are low in saturated fat and full of fiber, which helps you feel satisfied on fewer calories. (Most Americans eat only about half the 25 to 38 grams of fiber that’s recommended each day.)
Egyptian Edamame Stew
From EatingWell: January/February 2007, EatingWell for a Healthy Heart Cookbook
A riff on the Egyptian classic ful medames, a highly seasoned fava bean mash, this version is made with easier-to-find edamame. Edamame (fresh green soybeans) have been shown to lower LDL cholesterol. They can be found shelled in the freezer section of well-stocked supermarkets. This stew is great served with couscous, bulgur or warm whole-wheat pita bread to soak up the sauce.
4 servings, about 2 cups each
Active Time: 30 minutes
Total Time: 30 minutes
Ingredients
• 1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
• 1 tablespoon extra-virgin olive oil
• 1 large onion, chopped
• 1 large zucchini, diced
• 2 tablespoons minced garlic
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1/8 teaspoon cayenne pepper, or to taste
• 1 28-ounce can diced tomatoes
• 1/4 cup chopped fresh cilantro, or mint
• 3 tablespoons lemon juice
Preparation
1. Bring a large saucepan of water to a boil. Add edamame and cook until tender, 4 to 5 minutes or according to package directions. Drain.
2. Heat oil in a large saucepan over medium heat. Add onion and cook, covered, stirring occasionally, until starting to soften, about 3 minutes. Add zucchini and cook, covered, until the onions are starting to brown, about 3 minutes more. Add garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and bring to a boil; reduce heat to a simmer and cook until slightly reduced, about 5 minutes.
3. Stir in the edamame and cook until heated through, about 2 minutes more. Remove from the heat and stir in cilantro (or mint) and lemon juice.
Nutrition
Per serving : 257 Calories; 8 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 29 g Carbohydrates; 15 g Protein; 10 g Fiber; 520 mg Sodium; 304 mg Potassium 1 Carbohydrate Serving
Tips & Notes
Tip: Edamame are found in the natural-foods freezer section of large supermarkets and natural-foods stores, sold both in and out of the “pods.” For this recipe, you'll need the shelled edamame. One 10-ounce bag contains about 2 cups of shelled beans.
Saturday, April 24, 2010
Fly Like A Pig...then Eat One
For all my friends running the Flying Pig...
recipe tips:
*Go Thick, Not Thin
When buying pork chops, choose ones that are at least an inch thick—they won't dry out as easily as thinner cuts.
*Porcine Anatomy 101 Recipes that call for pork butt are actually referring to pork shoulder. The meat on the upper part of a pig's rear legs—near its true butt—is known as pork leg or ham.
*In the U.S., bacon traditionally comes from the sides of the belly. Canadian bacon—also known as back bacon or Irish Bacon—is typically a leaner, meatier cut and comes from the pig's back.
Storage Timetable
*Uncooked pork cuts such as chops, ribs, and roasts can be stored for up to five days in the refrigerator and for six months in the freezer. Ground pork, however, should be stored for just three days in the refrigerator and up to three months in the freezer.
*Safety in Numbers When preparing any pork product, the USDA recommends that the internal temperature reach 160°F.
Roasted Pork Loin with Poached Plums
Bon Appétit
September 2007 Mike Davis
At 26 Brix in Walla Walla, Washington, chef Mike Davis takes plums to the savory side—where they bring a bit of acidity to a spicy sauce for pork.
Yield: Makes 6 servings
Plums
6 sweet firm red or black plums (such as Burgundies, Satsumas, or El Dorados; about 2 pounds), quartered, pitted
2 cups Pinot Gris or Viognier
1 cup dry red wine
2 whole star anise*
cinnamon stick
1/4 cup plus 1 1/4 teaspoons sugar, divided
2 cups low-salt chicken broth
5 fresh thyme sprigs plus 1 teaspoon finely chopped thyme, divided
2 tablespoons chopped shallot
Pork
2 1 1/4-pound pork tenderloins
3 tablespoons olive oil, divided
2 teaspoons chopped fresh thyme
2 garlic cloves, minced
Chopped fresh chives
For Plums:
Combine first 5 ingredients and 1/4 cup sugar in heavy large saucepan; bring to boil, stirring until sugar dissolves. Reduce heat; simmer until plums are tender, about 20 minutes. Transfer plums to platter. Strain wine mixture.
Return strained liquid to same saucepan. Add broth, thyme sprigs, and shallot. Boil until mixture is reduced to 1 cup, about 25 minutes. Strain sauce; stir in 1 1/4 teaspoons sugar and chopped thyme. Season with salt and pepper.
DO AHEAD:Can be made 1 day ahead. Cover plums and sauce separately; chill. Bring plums to room temperature; rewarm sauce over medium heat.
For Pork:
Preheat oven to 400°F. Brush pork with 1 tablespoon oil; sprinkle with thyme, garlic, salt, and pepper. Heat remaining 2 tablespoons oil in large ovenproof skillet over medium-high heat. Add pork and cook until brown on all sides, turning often, about 5 minutes. Transfer skillet to oven, and roast pork until thermometer inserted into center registers 140F, about 20 minutes. Remove skillet from oven and let pork stand 10 minutes. Cut pork crosswise into 1/2-inch-thick slices. Serve with poached plums and sauce. Sprinkle with chopped chives.
*Available in the spice section of some supermarkets and at specialty foods stores and Asian markets.
Wednesday, April 21, 2010
The Sweet Taste of Smoked Paprika
Smoked Paprika [pimenton], made in Spain from smoked, ground pimiento peppers and often referred to as simply smoked paprika can be found in varying intensities from sweet and mild (dulce) bittersweet medium hot (agridulce) and hot (picante).
This paprika is not the relatively bland stuff you get at the local supermarket. It's more related to traditional Hungarian paprika. This prized powder is indispensable for Spanish chorizo sausage, in pork dishes and any number of shrimp dishes and tapas. It adds the absolutely wonderful taste of authenticity to paellas. It is a great flavor for American cuisine, as a seasoning for barbecue pork, kebabs, and rich beef and lamb stews. There is no substitute for its use in authentic Spanish cooking.
With its prominent deep red color that spreads through any dish to which it is added. It has an exciting smoky aroma from the slow oak smoking, and a silky texture from the repeated grinding between stones.
I like to add it to my spice rub or barbecue sauce for pork ribs, or as an accent for my Rusted Root Roast Potatoes. Anything with shrimp, light stews, sauces, garlic chicken and roasted meats.
I suggest you experiment with this ingredient and make it your own. There are so many ways to use it. One whiff when you open the can and you will imagine a dozen ways to use it.:
Pimenton is often compared with Hungarian paprika (which descended from Spanish pimenton.) It is a powder ground from the Capsicum annum pepper in the case of the sweet variety and the cerasiforme subspecies in the case of the semi-hot product. The peppers are roasted over the hot night fires of pedunculate or holm oak. Cultivation began with the Jerunimos monks from the Yuste Monastery in the 16th century in La Vera region of western Spain.
Luscious red peppers have been produced in the La Vera microclimate of Spain's Extremadura region for centuries. The paprika made from these peppers is the first aromatic seasoning to attain the coveted status of Denomination of Origin (D.O.). Mature peppers are dried and smoked over oak fires and then stone-ground to a fine, powdery consistency. The bittersweet smoked paprika possesses a smoky warmth with a mild bite on the finish.
The best pimenton is made, as it has been for four generations, by the Hernandez family.
The Hernandez family began the manufacture of Pimenton de la Vera at the turn of the century. Today, their "La Dalia" brand smoked Paprika is considered THE smoked paprika by the best chefs. Don Valeriano Hernandez Martin founded "La Dalia", a company dedicated to the manufacture and distribution of Pimenton and Spices. Thanks to its quality, it quickly established a great name for itself amongst the finest food competitions winning the "Diploma de Honor" at the "Exposicion Internacional Permanente de Barcelona" in 1916 and the Silver Medal in the "Exposicion Iberoamericana de Sevilla" (Latin American Exposition of Sevilla) in 1929 and 1930.
The traditional methods of manufacture and preparation of the product have been passed down from father to son throughout the generations, making this reasonably priced spice one of the most affordable "must have" spices, essential to every gourmet kitchen.The Many Uses for Smoked Paprika
Mix with olive oil and rub between the skin and breast of a roast chicken.
Prepare sensational beef goulash.
Add to deviled eggs or egg salad sandwich.
Mix into guacamole dip.
Flavor risotto and top with a rustic mixture of chorizo sausages and tomatoes.
Cook in a little oil to release the flavor and then mix with olive oil and use for marinating feta cheese.
Add a little sweet smoked paprika to vinaigrette and toss it through a salad.
Put some thick plain yogurt in a shallow dish, drizzle it with extra virgin olive oil and sprinkle well with bittersweet smoked paprika. Use as a dip.
Quickly fry 2 chopped cloves of garlic, 1 teaspoon of sweet smoked paprika and a bay leaf in a little extra virgin olive oil. Add a splash of wine vinegar and some chopped red onion and toss it with steamed broccoli, cauliflower or sautéed zucchini.
Slowly fry waxy potatoes, sliced onions and chopped garlic in olive oil and a little sweet smoked paprika.
Rub skinned boned firm white fish fillets with a mixture of 2 tablespoons of sweet smoked paprika, 1/2 teaspoon salt and the juice of a lemon, dust with flour and fry in hot olive oil until golden.
Eating On The Run
Most of us are professionals who run. We put in 40+ work hours a week. An eight hour day is considered a short day. We are doctors, lawyers, teachers, IT guys & gals, one pilot and a chef. We struggle with spending time with our family and friends. We all have family commitments, and then we have to find time to train for a marathon or more. The last thing we want to do is think about nutrition and cook a proper meal to fuel us to run.
I have found using a crock-pot can lend a hand in preparing a great tasty healthy meal not only for you, but for your family too. The crock-pot takes all the hassle of rushing home to get dinner ready. The meal slowly cooks while you’re at work, with the family or out for your weekend long run.
As a runner one of my favorite meals to fuel me for a race or training is Red Bean & Rice. You got your grain (rice), you got your protein (chicken or sausage).
I love making a big batch on a Sunday or Monday and eating in it all week. I think my favorite way of eating it is the next day, (Like chili it gets better the next day) I’ll place the mixture in a tortilla wrap with some lettuce and a little cheese. It makes for a great lunch.
CROCK-POT RED BEANS
from COOKS.COM
1 onion, diced
Serving size = 1 1/2 cups beans, 2/3 cup rice
Calories 438 Calories from Fat 33
% Daily Value
Total Fat 4g 6%
Saturated Fat 1g 4%
Monounsaturated Fat 1g
Trans Fat 0g
Cholesterol 10mg 3%
Sodium 443mg 18%
Total Carbohydrates 81g 27%
Dietary Fiber 18g 70%
Sugars 4g
Protein 22g
Vitamin A 8% Vitamin C 43%
Calcium 12% Iron 38%
Vitamin K 26 mcg Potassium 1194 mg
Magnesium 163 mg
I have found using a crock-pot can lend a hand in preparing a great tasty healthy meal not only for you, but for your family too. The crock-pot takes all the hassle of rushing home to get dinner ready. The meal slowly cooks while you’re at work, with the family or out for your weekend long run.
As a runner one of my favorite meals to fuel me for a race or training is Red Bean & Rice. You got your grain (rice), you got your protein (chicken or sausage).
I love making a big batch on a Sunday or Monday and eating in it all week. I think my favorite way of eating it is the next day, (Like chili it gets better the next day) I’ll place the mixture in a tortilla wrap with some lettuce and a little cheese. It makes for a great lunch.
CROCK-POT RED BEANS
from COOKS.COM
________________________________________
1 lb. dark dried red kidney beans
Hot water1 onion, diced
1 tbsp. garlic salt
1 tsp. black pepper
1 1/2 lbs. smoked sausage or cooked chicken
Prepared rice
Put beans in crock-pot; fill to 1 1/2 inch of top with hot water. Cook on high. After 1 hour, add next 3 ingredients. Cook 3 hours or until beans are tender.
About 30 to 45 minutes before serving, slice sausage in 1/4 inch pieces or diced chicken and add to beans. Serve on rice.Serving size = 1 1/2 cups beans, 2/3 cup rice
Calories 438 Calories from Fat 33
% Daily Value
Total Fat 4g 6%
Saturated Fat 1g 4%
Monounsaturated Fat 1g
Trans Fat 0g
Cholesterol 10mg 3%
Sodium 443mg 18%
Total Carbohydrates 81g 27%
Dietary Fiber 18g 70%
Sugars 4g
Protein 22g
Vitamin A 8% Vitamin C 43%
Calcium 12% Iron 38%
Vitamin K 26 mcg Potassium 1194 mg
Magnesium 163 mg
Monday, April 19, 2010
Mohican Mote
I'm in full 50 miler training mote. I'm hoping nothing is going to stop me.
For the last few months Bob Cassill & I have been running 6 miles on the bike & hike on T W TH at 5:15 AM. We've be pretty steady and consistent. We’ve added Thursday night Crooked River Trail group run to get in a “Two-A-Day” run. Throw in a 15-20 miles on Sat AM long run and I think I’m in good shape for my first 50 miler.
This past Saturday was the Run For The Orphans 5K. I’m on the race committee along fellow runner with Nick Villanti. We had a great turn out for the weather, 180 counting kids. It was a little cold, but not too bad for runners. Because I helped organize the race I could put in my long run. I was able to run the course before the race and I ran about 2 extra miles getting volunteers to their post.
A few weeks ago Melissa Cairns asked me to run a 50K with her for her Grand Canyon training. Well it was Sunday… What a great course. Although I’ve ran these trails before, but not in this order. I met Melissa at Boston Store. I left my car there for an aid station. We drive to Lock 29 to meet John Buehrle. We ran Lock 29 up to Pine Lane, then to Boston Store. We stop for aid then headed to Brandy wine. This was my first time over the new bridge. Brandy wine back to BS then to Snowville Rd. Then back to BS. This is the 20 mile marker. John was toast…He ran 27 with a group the day before. We headed back to Brandy Wine then back to BS and Pine line. We’ll call in 50K, but Garmin called it 30.6.
I’m ready for Mohican. I keep a little thought in the back of my head…Once in a while someone (a fellow runner) will say something that just sticks to me. This time it’s Mr. Nick Billock. He said something to the effect of… “Chef, there’s one thing about you and running a race…No matter what you finish.” He’s right. I don’t have any DNF’s. I know once I start the race the next time you’ll see me is crossing the finish line.
For the last few months Bob Cassill & I have been running 6 miles on the bike & hike on T W TH at 5:15 AM. We've be pretty steady and consistent. We’ve added Thursday night Crooked River Trail group run to get in a “Two-A-Day” run. Throw in a 15-20 miles on Sat AM long run and I think I’m in good shape for my first 50 miler.
This past Saturday was the Run For The Orphans 5K. I’m on the race committee along fellow runner with Nick Villanti. We had a great turn out for the weather, 180 counting kids. It was a little cold, but not too bad for runners. Because I helped organize the race I could put in my long run. I was able to run the course before the race and I ran about 2 extra miles getting volunteers to their post.
A few weeks ago Melissa Cairns asked me to run a 50K with her for her Grand Canyon training. Well it was Sunday… What a great course. Although I’ve ran these trails before, but not in this order. I met Melissa at Boston Store. I left my car there for an aid station. We drive to Lock 29 to meet John Buehrle. We ran Lock 29 up to Pine Lane, then to Boston Store. We stop for aid then headed to Brandy wine. This was my first time over the new bridge. Brandy wine back to BS then to Snowville Rd. Then back to BS. This is the 20 mile marker. John was toast…He ran 27 with a group the day before. We headed back to Brandy Wine then back to BS and Pine line. We’ll call in 50K, but Garmin called it 30.6.
I’m ready for Mohican. I keep a little thought in the back of my head…Once in a while someone (a fellow runner) will say something that just sticks to me. This time it’s Mr. Nick Billock. He said something to the effect of… “Chef, there’s one thing about you and running a race…No matter what you finish.” He’s right. I don’t have any DNF’s. I know once I start the race the next time you’ll see me is crossing the finish line.
Saturday, April 17, 2010
Join The Food Revolution
Hi Guys
Jamie's Food Revolution is about changing the way America eats. Today is Food Revolution Friday. Please help spread the word that every child in America has the right to fresh, nutritious school meals, and every family deserves real, honest, wholesome food.
Here are 3 ways you can participate today -
If you use Facebook, post the following message as your status:
Fresh food not French fries! Sign the petition to make school lunches better. http://bit.ly/JOfoodrev Please repost this status message.
If you use Twitter, tweet the following message:
Fresh food not French fries! Sign the petition to make school lunches better. http://bit.ly/JOfoodrev Plz RT. #foodrevolution
If you use email (and you obviously do because you are reading this message), send the following note to friends, family and colleagues:
I have joined the Food Revolution and you should too! We need your help to change the way America eats. Every child in America has the right to fresh, nutritious school meals, and every family deserves real, honest, wholesome food. Sign the petition to save America's cooking skills and improve school food. http://bit.ly/JOfoodrev Thanks and please pass this message on.
Don't miss back-to-back episodes 4 and 5 of the show tonight beginning at 8PM ET/7PM CT on ABC!
Thank you again for your support.
Jamie's Food Revolution is about changing the way America eats. Today is Food Revolution Friday. Please help spread the word that every child in America has the right to fresh, nutritious school meals, and every family deserves real, honest, wholesome food.
Here are 3 ways you can participate today -
If you use Facebook, post the following message as your status:
Fresh food not French fries! Sign the petition to make school lunches better. http://bit.ly/JOfoodrev Please repost this status message.
If you use Twitter, tweet the following message:
Fresh food not French fries! Sign the petition to make school lunches better. http://bit.ly/JOfoodrev Plz RT. #foodrevolution
If you use email (and you obviously do because you are reading this message), send the following note to friends, family and colleagues:
I have joined the Food Revolution and you should too! We need your help to change the way America eats. Every child in America has the right to fresh, nutritious school meals, and every family deserves real, honest, wholesome food. Sign the petition to save America's cooking skills and improve school food. http://bit.ly/JOfoodrev Thanks and please pass this message on.
Don't miss back-to-back episodes 4 and 5 of the show tonight beginning at 8PM ET/7PM CT on ABC!
Thank you again for your support.
Big love and respect,
Saturday, April 3, 2010
Pasta With Broccoli, Cauliflower, or Broccoli Rabe
Makes 4 servings
Time: 40 minutes
A rich Bolognese sauce can be super-satisfying, but it has three times the ingredients of this recipe and can be cooked only a few different ways. This simple pasta dish is made with a terrific, explosive vegetable sauce that takes well to other flavors.
1 Tbsp salt
1 lb broccoli, cauliflower, or broccoli rabe, trimmed and cut into pieces
1/4 cup extra-virgin olive oil, or more as needed
1 Tbsp chopped garlic, or more to taste
1 lb penne, ziti, or other cut pasta
Freshly ground black pepper
1. Bring a large pot of water to boiling and add salt. Boil the vegetables until they're fairly tender, 5 to 10 minutes, depending on what you use (broccoli rabe is fastest, cauliflower slowest) and the size of the chunks. Meanwhile, heat the oil in a large skillet over medium-low; add the garlic and cook until it begins to sizzle. Scoop the vegetables out of the pot with a slotted spoon or strainer.
2. Drop the vegetables in the skillet and turn the heat to medium-high. Cook, stirring and mashing, until they're hot and soft.
3. Cook the pasta according to the package directions. When it's almost (but not quite) done, drain it, reserving about a cup of the water. Add the pasta to the skillet with the vegetables and 2 tablespoons of the reserved water. Toss it all with a large spoon until well combined. Sprinkle with salt and pepper, along with more of the pasta water to keep the mixture from drying out. Serve immediately.
Pump up this pasta
8 simple ways to add complex flavor
1. Cook 3 or 4 dried chilies along with the garlic, or toss some red-pepper flakes into the pasta.
2. Add a teaspoon of minced garlic to the mashed vegetable 30 seconds before you turn off the heat.
3. Cook several threads of saffron in the oil along with the garlic.
4. Toss 1/2 cup of pesto into the cooked pasta.
5. When you combine the pasta and vegetable, stir in a small can of tomato paste or a cup of chopped tomatoes.
6. Add a couple of tablespoons of olive tapenade when you toss the pasta.
7. Add 1 cup of sliced mushrooms to the oil once the garlic sizzles.
8. Toss in a cup of peas, chopped spinach, or arugula during the last minute of cooking.
Makes 4 servings
Time: 40 minutes
A rich Bolognese sauce can be super-satisfying, but it has three times the ingredients of this recipe and can be cooked only a few different ways. This simple pasta dish is made with a terrific, explosive vegetable sauce that takes well to other flavors.
1 Tbsp salt
1 lb broccoli, cauliflower, or broccoli rabe, trimmed and cut into pieces
1/4 cup extra-virgin olive oil, or more as needed
1 Tbsp chopped garlic, or more to taste
1 lb penne, ziti, or other cut pasta
Freshly ground black pepper
1. Bring a large pot of water to boiling and add salt. Boil the vegetables until they're fairly tender, 5 to 10 minutes, depending on what you use (broccoli rabe is fastest, cauliflower slowest) and the size of the chunks. Meanwhile, heat the oil in a large skillet over medium-low; add the garlic and cook until it begins to sizzle. Scoop the vegetables out of the pot with a slotted spoon or strainer.
2. Drop the vegetables in the skillet and turn the heat to medium-high. Cook, stirring and mashing, until they're hot and soft.
3. Cook the pasta according to the package directions. When it's almost (but not quite) done, drain it, reserving about a cup of the water. Add the pasta to the skillet with the vegetables and 2 tablespoons of the reserved water. Toss it all with a large spoon until well combined. Sprinkle with salt and pepper, along with more of the pasta water to keep the mixture from drying out. Serve immediately.
Pump up this pasta
8 simple ways to add complex flavor
1. Cook 3 or 4 dried chilies along with the garlic, or toss some red-pepper flakes into the pasta.
2. Add a teaspoon of minced garlic to the mashed vegetable 30 seconds before you turn off the heat.
3. Cook several threads of saffron in the oil along with the garlic.
4. Toss 1/2 cup of pesto into the cooked pasta.
5. When you combine the pasta and vegetable, stir in a small can of tomato paste or a cup of chopped tomatoes.
6. Add a couple of tablespoons of olive tapenade when you toss the pasta.
7. Add 1 cup of sliced mushrooms to the oil once the garlic sizzles.
8. Toss in a cup of peas, chopped spinach, or arugula during the last minute of cooking.
A Seafood Snob Ponders the Future of Fish
Published: November 15, 2008
Mark Bittman writes the Minimalist column for the Dining section of The Times and is the author of “How to Cook Everything.”
I suppose you might call me a wild-fish snob. I don’t want to go into a fish market on Cape Cod and find farm-raised salmon from Chile and mussels from Prince Edward Island instead of cod, monkfish or haddock. I don’t want to go to a restaurant in Miami and see farm-raised catfish from Vietnam on the menu but no grouper.
Fish and Other Marine Life | Fish Farming | SeafoodThose have been my recent experiences, and according to many scientists, it may be the way of the future: most of the fish we’ll be eating will be farmed, and by midcentury, it might be easier to catch our favorite wild fish ourselves rather than buy it in the market.
It’s all changed in just a few decades. I’m old enough to remember fishermen unloading boxes of flounder at the funky Fulton Fish Market in New York, charging wholesalers a nickel a pound. I remember when local mussels and oysters were practically free, when fresh tuna was an oxymoron, and when monkfish, squid and now-trendy skate were considered “trash.”
But we overfished these species to the point that it now takes more work, more energy, more equipment, more money to catch the same amount of fish — roughly 85 million tons a year, a yield that has remained mostly stagnant for the last decade after rapid growth and despite increasing demand.
Still, plenty of scientists say a turnaround is possible. Studies have found that even declining species can quickly recover if fisheries are managed well. It would help if the world’s wealthiest fish-eaters (they include us, folks) would broaden their appetites. Mackerel, anyone?
It will be a considerable undertaking nonetheless. Global consumption of fish, both wild and farm raised, has doubled since 1973, and 90 percent of this increase has come in developing countries. (You’ll sometimes hear that Americans are now eating more seafood, but that reflects population growth; per capita consumption has remained stable here for 20 years.)
The result of this demand for wild fish, according to the United Nations’ Food and Agricultural Organization, is that “the maximum wild-capture fisheries potential from the world’s oceans has probably been reached.”
One study, in 2006, concluded that if current fishing practices continue, the world’s major commercial stocks will collapse by 2048.
Already, for instance, the Mediterranean’s bluefin tuna population has been severely depleted, and commercial fishing quotas for the bluefin in the Mediterranean may be sharply curtailed this month. The cod fishery, arguably one of the foundations of North Atlantic civilization, is in serious decline. Most species of shark, Chilean sea bass, and the cod-like orange roughy are threatened.
Scientists have recently become concerned that smaller species of fish, the so-called forage fish like herring, mackerel, anchovies and sardines that are a crucial part of the ocean’s food chain, are also under siege.
These smaller fish are eaten not only by the endangered fish we love best, but also by many poor and not-so-poor people throughout the world. (And even by many American travelers who enjoy grilled sardines in England, fried anchovies in Spain, marinated mackerel in France and pickled or raw herring in Holland — though they mostly avoid them at home.)
But the biggest consumers of these smaller fish are the agriculture and aquaculture industries. Nearly one-third of the world’s wild-caught fish are reduced to fish meal and fed to farmed fish and cattle and pigs. Aquaculture alone consumes an estimated 53 percent of the world’s fish meal and 87 percent of its fish oil. (To make matters worse, as much as a quarter of the total wild catch is thrown back — dead — as “bycatch.”)
“We’ve totally depleted the upper predator ranks; we have fished down the food web,” said Christopher Mann, a senior officer with the Pew Environmental Group.
Using fish meal to feed farm-raised fish is also astonishingly inefficient. Approximately three kilograms of forage fish go to produce one kilogram of farmed salmon; the ratio for cod is five to one; and for tuna — the most beef-like of all — the so-called feed-to-flesh ratio is 20 to 1, said John Volpe, an assistant professor of marine systems conservation at the University of Victoria in British Columbia.
Industrial aquaculture — sometimes called the blue revolution — is following the same pattern as land-based agriculture. Edible food is being used to grow animals rather than nourish people.
This is not to say that all aquaculture is bad. China alone accounts for an estimated 70 percent of the world’s aquaculture — where it is small in scale, focuses on herbivorous fish and is not only sustainable but environmentally sound. “Throughout Asia, there are hundreds of thousands of small farmers making a living by farming fish,” said Barry Costa-Pierce, professor of fisheries at University of Rhode Island.
But industrial fish farming is a different story. The industry spends an estimated $1 billion a year on veterinary products; degrades the land (shrimp farming destroys mangroves, for example, a key protector from typhoons); pollutes local waters (according to a recent report by the Worldwatch Institute, a salmon farm with 200,000 fish releases nutrients and fecal matter roughly equivalent to as many as 60,000 people); and imperils wild populations that come in contact with farmed salmon.
Not to mention that its products generally don’t taste so good, at least compared to the wild stuff. Farm-raised tilapia, with the best feed-to-flesh conversion ratio of any animal, is less desirable to many consumers, myself included, than that nearly perfectly blank canvas called tofu. It seems unlikely that farm-raised striped bass will ever taste remotely like its fierce, graceful progenitor, or that anyone who’s had fresh Alaskan sockeye can take farmed salmon seriously.
If industrial aquaculture continues to grow, said Carl Safina, the president of Blue Ocean Institute, a conservation group, “this wondrously varied component of our diet will go the way of land animals — get simplified, all look the same and generally become quite boring.”
Why bother with farm-raised salmon and its relatives? If the world’s wealthier fish-eaters began to appreciate wild sardines, anchovies, herring and the like, we would be less inclined to feed them to salmon raised in fish farms. And we’d be helping restock the seas with larger species.
Which, surprisingly, is possible. As Mr. Safina noted, “The ocean has an incredible amount of productive capacity, and we could quite easily and simply stay within it by limiting fishing to what it can produce.”
This sounds almost too good to be true, but with monitoring systems that reduce bycatch by as much as 60 percent and regulations providing fishermen with a stake in protecting the wild resource, it is happening. One regulatory scheme, known as “catch shares,” allows fishermen to own shares in a fishery — that is, the right to catch a certain percentage of a scientifically determined sustainable harvest. Fishermen can buy or sell shares, but the number of fish caught in a given year is fixed.
This method has been a success in a number of places including Alaska, the source of more than half of the nation’s seafood. A study published in the journal Science recently estimated that if catch shares had been in place globally in 1970, only about 9 percent of the world’s fisheries would have collapsed by 2003, rather than 27 percent.
“The message is optimism,” said David Festa, who directs the oceans program at the Environmental Defense Fund. “The latest data shows that well-managed fisheries are doing incredibly well. When we get the rules right the fisheries can recover, and if they’re not recovering, it means we have the rules wrong.”
(The world’s fishing countries would need to participate; right now, the best management is in the United States, Australia and New Zealand; even in these countries, there’s a long way to go.)
An optimistic but not unrealistic assessment of the future is that we’ll have a limited (and expensive) but sustainable fishery of large wild fish; a growing but sustainable demand for what will no longer be called “lower-value” smaller wild fish; and a variety of traditional aquaculture where it is allowed. This may not sound ideal, but it’s certainly preferable to sucking all the fish out of the oceans while raising crops of tasteless fish available only to the wealthiest consumers.
Myself, I’d rather eat wild cod once a month and sardines once a week than farm-raised salmon, ever.
This article has been revised to reflect the following correction:
Correction: November 23, 2008
An article last Sunday about threats to the world’s fisheries referred incorrectly to the amount of nutrients and fecal matter released by a salmon farm with 200,000 fish. It is roughly equivalent to the amount that would be produced by 60,000 people, not 600,000 people.
Mark Bittman writes the Minimalist column for the Dining section of The Times and is the author of “How to Cook Everything.”
I suppose you might call me a wild-fish snob. I don’t want to go into a fish market on Cape Cod and find farm-raised salmon from Chile and mussels from Prince Edward Island instead of cod, monkfish or haddock. I don’t want to go to a restaurant in Miami and see farm-raised catfish from Vietnam on the menu but no grouper.
Fish and Other Marine Life | Fish Farming | SeafoodThose have been my recent experiences, and according to many scientists, it may be the way of the future: most of the fish we’ll be eating will be farmed, and by midcentury, it might be easier to catch our favorite wild fish ourselves rather than buy it in the market.
But we overfished these species to the point that it now takes more work, more energy, more equipment, more money to catch the same amount of fish — roughly 85 million tons a year, a yield that has remained mostly stagnant for the last decade after rapid growth and despite increasing demand.
Still, plenty of scientists say a turnaround is possible. Studies have found that even declining species can quickly recover if fisheries are managed well. It would help if the world’s wealthiest fish-eaters (they include us, folks) would broaden their appetites. Mackerel, anyone?
It will be a considerable undertaking nonetheless. Global consumption of fish, both wild and farm raised, has doubled since 1973, and 90 percent of this increase has come in developing countries. (You’ll sometimes hear that Americans are now eating more seafood, but that reflects population growth; per capita consumption has remained stable here for 20 years.)
The result of this demand for wild fish, according to the United Nations’ Food and Agricultural Organization, is that “the maximum wild-capture fisheries potential from the world’s oceans has probably been reached.”
One study, in 2006, concluded that if current fishing practices continue, the world’s major commercial stocks will collapse by 2048.
Already, for instance, the Mediterranean’s bluefin tuna population has been severely depleted, and commercial fishing quotas for the bluefin in the Mediterranean may be sharply curtailed this month. The cod fishery, arguably one of the foundations of North Atlantic civilization, is in serious decline. Most species of shark, Chilean sea bass, and the cod-like orange roughy are threatened.
Scientists have recently become concerned that smaller species of fish, the so-called forage fish like herring, mackerel, anchovies and sardines that are a crucial part of the ocean’s food chain, are also under siege.
These smaller fish are eaten not only by the endangered fish we love best, but also by many poor and not-so-poor people throughout the world. (And even by many American travelers who enjoy grilled sardines in England, fried anchovies in Spain, marinated mackerel in France and pickled or raw herring in Holland — though they mostly avoid them at home.)
But the biggest consumers of these smaller fish are the agriculture and aquaculture industries. Nearly one-third of the world’s wild-caught fish are reduced to fish meal and fed to farmed fish and cattle and pigs. Aquaculture alone consumes an estimated 53 percent of the world’s fish meal and 87 percent of its fish oil. (To make matters worse, as much as a quarter of the total wild catch is thrown back — dead — as “bycatch.”)
“We’ve totally depleted the upper predator ranks; we have fished down the food web,” said Christopher Mann, a senior officer with the Pew Environmental Group.
Using fish meal to feed farm-raised fish is also astonishingly inefficient. Approximately three kilograms of forage fish go to produce one kilogram of farmed salmon; the ratio for cod is five to one; and for tuna — the most beef-like of all — the so-called feed-to-flesh ratio is 20 to 1, said John Volpe, an assistant professor of marine systems conservation at the University of Victoria in British Columbia.
Industrial aquaculture — sometimes called the blue revolution — is following the same pattern as land-based agriculture. Edible food is being used to grow animals rather than nourish people.
This is not to say that all aquaculture is bad. China alone accounts for an estimated 70 percent of the world’s aquaculture — where it is small in scale, focuses on herbivorous fish and is not only sustainable but environmentally sound. “Throughout Asia, there are hundreds of thousands of small farmers making a living by farming fish,” said Barry Costa-Pierce, professor of fisheries at University of Rhode Island.
But industrial fish farming is a different story. The industry spends an estimated $1 billion a year on veterinary products; degrades the land (shrimp farming destroys mangroves, for example, a key protector from typhoons); pollutes local waters (according to a recent report by the Worldwatch Institute, a salmon farm with 200,000 fish releases nutrients and fecal matter roughly equivalent to as many as 60,000 people); and imperils wild populations that come in contact with farmed salmon.
Not to mention that its products generally don’t taste so good, at least compared to the wild stuff. Farm-raised tilapia, with the best feed-to-flesh conversion ratio of any animal, is less desirable to many consumers, myself included, than that nearly perfectly blank canvas called tofu. It seems unlikely that farm-raised striped bass will ever taste remotely like its fierce, graceful progenitor, or that anyone who’s had fresh Alaskan sockeye can take farmed salmon seriously.
If industrial aquaculture continues to grow, said Carl Safina, the president of Blue Ocean Institute, a conservation group, “this wondrously varied component of our diet will go the way of land animals — get simplified, all look the same and generally become quite boring.”
Why bother with farm-raised salmon and its relatives? If the world’s wealthier fish-eaters began to appreciate wild sardines, anchovies, herring and the like, we would be less inclined to feed them to salmon raised in fish farms. And we’d be helping restock the seas with larger species.
Which, surprisingly, is possible. As Mr. Safina noted, “The ocean has an incredible amount of productive capacity, and we could quite easily and simply stay within it by limiting fishing to what it can produce.”
This sounds almost too good to be true, but with monitoring systems that reduce bycatch by as much as 60 percent and regulations providing fishermen with a stake in protecting the wild resource, it is happening. One regulatory scheme, known as “catch shares,” allows fishermen to own shares in a fishery — that is, the right to catch a certain percentage of a scientifically determined sustainable harvest. Fishermen can buy or sell shares, but the number of fish caught in a given year is fixed.
This method has been a success in a number of places including Alaska, the source of more than half of the nation’s seafood. A study published in the journal Science recently estimated that if catch shares had been in place globally in 1970, only about 9 percent of the world’s fisheries would have collapsed by 2003, rather than 27 percent.
“The message is optimism,” said David Festa, who directs the oceans program at the Environmental Defense Fund. “The latest data shows that well-managed fisheries are doing incredibly well. When we get the rules right the fisheries can recover, and if they’re not recovering, it means we have the rules wrong.”
(The world’s fishing countries would need to participate; right now, the best management is in the United States, Australia and New Zealand; even in these countries, there’s a long way to go.)
An optimistic but not unrealistic assessment of the future is that we’ll have a limited (and expensive) but sustainable fishery of large wild fish; a growing but sustainable demand for what will no longer be called “lower-value” smaller wild fish; and a variety of traditional aquaculture where it is allowed. This may not sound ideal, but it’s certainly preferable to sucking all the fish out of the oceans while raising crops of tasteless fish available only to the wealthiest consumers.
Myself, I’d rather eat wild cod once a month and sardines once a week than farm-raised salmon, ever.
This article has been revised to reflect the following correction:
Correction: November 23, 2008
An article last Sunday about threats to the world’s fisheries referred incorrectly to the amount of nutrients and fecal matter released by a salmon farm with 200,000 fish. It is roughly equivalent to the amount that would be produced by 60,000 people, not 600,000 people.
Friday, March 26, 2010
XTERRA OHIO TRAIL SERIES
FOR IMMEDIATE RELEASE
Contact: Emily McIlvaine
Phone: 808-792-2611
emily@xterraplanet.com
XTERRA LAUNCHES BRAND NEW OHIO TRAIL SERIES
RACE #1 IN THE 2010 XTERRA OHIO TRAIL RUN SERIES
March 24, 2010 – XTERRA is making its way back to the Midwest with the brand new, action-packed XTERRA Ohio Trail Run Series kicking off April 24th at Wooster’s Vulture’s Knob. The XTERRA Vulture’s Knob 15-kilometer Trail Run is arguably the most challenging of the five race series as it takes place on one of the area’s most infamous, technical mountain bike courses and features 1,000 feet of climbing.
For those not familiar with the series, XTERRA is known for its challenging, off-road, adventure trail runs, and the XTERRA Vulture’s Knob will be no exception. The course weaves its way through 125 acres along the majestic Killbuck River in Wooster’s rolling hills. The venue features some of the most challenging single track and unique manmade outdoor features the area has to offer, so this one event runners of all levels will not want to miss.
As the first of five races in the 2010 XTERRA Ohio Trail Run Series, this will be the earliest chance for the top fifteen runners in each age group to accumulate points toward their season totals. At the end of the series, a runner’s best four scores will count, and those with the highest scores will be crowned XTERRA Regional Champions and receive free entry into the XTERRA Trail Running National Championship on September 18th in the beautiful trail running mecca of Bend, Oregon.
From there, all runners are invited to race at the December 5th XTERRA Trail Running World Championship on the spectacular Hawaiian island of Oahu. The event takes place at the very location where major productions like Jurassic Park, Godzilla and LOST have been filmed and marks the dramatic end of the 2010 XTERRA Trail Run season.
For more information about the 2010 XTERRA Trail Run Series, visit http://www.xterratrailrun.com./
XTERRA Vulture’s Knob 15km Trail Run Race Information
When: Saturday, April 24, 2010 – race start 8:00am
Where: Vulture’s Knob – Wooster, OH
Registration: Online by visiting www.xterratrailrun.com.
Entry Fees: $35 until 3/31 - $45 thereafter
Contact: More information can be found by visiting www.xterratrailrun.com or by contacting race director Vince Rucci at vince@wrtr.org.
2010 XTERRA Ohio Trail Run Series Schedule
4/24 - XTERRA Vulture’s Knob Trail Run – 15km – Wooster, OH
5/22 – XTERRA Hargus Lake Trail Run – 7km – Circleville, OH
6/26 – XTERRA Chapin Forest Trail Run – 8km – Kirtland, OH
7/10 – XTERRA Mohican Trail Run – 18km – Loudonville, OH
8/21 – XTERRA Oak Hill Trail Run – 8km – Boston Township, OH
For more information about the XTERRA Trail Run Series, visit www.xterratrailrun.com.
ABOUT XTERRA
The XTERRA Trail Run Series hosts races spanning the nation with events ranging from 5km to 42km. XTERRA also produces an off-road triathlon series in the U.S. and overseas. To learn more about the exciting and evolving world of multi-sport and trail racing, visit www.xterraplanet.com.
Contact: Emily McIlvaine
Phone: 808-792-2611
emily@xterraplanet.com
XTERRA LAUNCHES BRAND NEW OHIO TRAIL SERIES
RACE #1 IN THE 2010 XTERRA OHIO TRAIL RUN SERIES
March 24, 2010 – XTERRA is making its way back to the Midwest with the brand new, action-packed XTERRA Ohio Trail Run Series kicking off April 24th at Wooster’s Vulture’s Knob. The XTERRA Vulture’s Knob 15-kilometer Trail Run is arguably the most challenging of the five race series as it takes place on one of the area’s most infamous, technical mountain bike courses and features 1,000 feet of climbing.
For those not familiar with the series, XTERRA is known for its challenging, off-road, adventure trail runs, and the XTERRA Vulture’s Knob will be no exception. The course weaves its way through 125 acres along the majestic Killbuck River in Wooster’s rolling hills. The venue features some of the most challenging single track and unique manmade outdoor features the area has to offer, so this one event runners of all levels will not want to miss.
As the first of five races in the 2010 XTERRA Ohio Trail Run Series, this will be the earliest chance for the top fifteen runners in each age group to accumulate points toward their season totals. At the end of the series, a runner’s best four scores will count, and those with the highest scores will be crowned XTERRA Regional Champions and receive free entry into the XTERRA Trail Running National Championship on September 18th in the beautiful trail running mecca of Bend, Oregon.
From there, all runners are invited to race at the December 5th XTERRA Trail Running World Championship on the spectacular Hawaiian island of Oahu. The event takes place at the very location where major productions like Jurassic Park, Godzilla and LOST have been filmed and marks the dramatic end of the 2010 XTERRA Trail Run season.
For more information about the 2010 XTERRA Trail Run Series, visit http://www.xterratrailrun.com./
XTERRA Vulture’s Knob 15km Trail Run Race Information
When: Saturday, April 24, 2010 – race start 8:00am
Where: Vulture’s Knob – Wooster, OH
Registration: Online by visiting www.xterratrailrun.com.
Entry Fees: $35 until 3/31 - $45 thereafter
Contact: More information can be found by visiting www.xterratrailrun.com or by contacting race director Vince Rucci at vince@wrtr.org.
2010 XTERRA Ohio Trail Run Series Schedule
4/24 - XTERRA Vulture’s Knob Trail Run – 15km – Wooster, OH
5/22 – XTERRA Hargus Lake Trail Run – 7km – Circleville, OH
6/26 – XTERRA Chapin Forest Trail Run – 8km – Kirtland, OH
7/10 – XTERRA Mohican Trail Run – 18km – Loudonville, OH
8/21 – XTERRA Oak Hill Trail Run – 8km – Boston Township, OH
For more information about the XTERRA Trail Run Series, visit www.xterratrailrun.com.
ABOUT XTERRA
The XTERRA Trail Run Series hosts races spanning the nation with events ranging from 5km to 42km. XTERRA also produces an off-road triathlon series in the U.S. and overseas. To learn more about the exciting and evolving world of multi-sport and trail racing, visit www.xterraplanet.com.
Monday, March 15, 2010
BBQ Chipotle Pork Crostini's
On February 19 2010 I was honored to help with a fundraising dinner at our Church. One of the favorite menu items was this BBQ Pork Crostini's. Enjoy!
Recipe By :Chef Bill Bailey
Serving Size : 20 Preparation Time :0:00
Categories : Appetizer
Amount Measure Ingredient -- Preparation Method
1 each pork tenderloin
2 ounces chipotle sauce
1 cup barbecue sauce
1 each onion -- Carmelized
1 ounce Canola oil
1 each French baguette slice
Heat a skillet on high heat. Sear the meat by adding the oil, then carefully add pork cooking on all sides until all sides are brown. pop into a pre-heated 350 degree oven and finish off the cooking precess for 20-30 minutes. Once internal temp is at 155 degrees, let the pork cool.
Slice the pork into very thin slices.
Mix the BBQ sauce and Chipotle sauce together
In a separate pan, saute and caramelize onions until they are golden brown.
Build by placing sliced pork on toasted baguette then add cameliized onions and little of the chipotle BBQ sauce
Source: http://www.playingwithknivesandfire.com/
Copyright: 2010
Start to Finish Time:1:00
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 42 Calories; 2g Fat (45.3% calories
from fat); 3g Protein; 3g Carbohydrate; trace Dietary Fiber; 7mg
Cholesterol; 116mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0
Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Serving Ideas : This dish can be served hot or cold
NOTES : Chipotle sauce and BBQ sauce can be mix ahead of time.
Recipe By :Chef Bill Bailey
Serving Size : 20 Preparation Time :0:00
Categories : Appetizer
Amount Measure Ingredient -- Preparation Method
1 each pork tenderloin
2 ounces chipotle sauce
1 cup barbecue sauce
1 each onion -- Carmelized
1 ounce Canola oil
1 each French baguette slice
Heat a skillet on high heat. Sear the meat by adding the oil, then carefully add pork cooking on all sides until all sides are brown. pop into a pre-heated 350 degree oven and finish off the cooking precess for 20-30 minutes. Once internal temp is at 155 degrees, let the pork cool.
Slice the pork into very thin slices.
Mix the BBQ sauce and Chipotle sauce together
In a separate pan, saute and caramelize onions until they are golden brown.
Build by placing sliced pork on toasted baguette then add cameliized onions and little of the chipotle BBQ sauce
Source: http://www.playingwithknivesandfire.com/
Copyright: 2010
Start to Finish Time:1:00
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items): 42 Calories; 2g Fat (45.3% calories
from fat); 3g Protein; 3g Carbohydrate; trace Dietary Fiber; 7mg
Cholesterol; 116mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0
Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Serving Ideas : This dish can be served hot or cold
NOTES : Chipotle sauce and BBQ sauce can be mix ahead of time.
TIME FLIES IN SLOW MOTION
I can’t believe my little princess is SEVEN! Where did the time go?
Sat afternoon, after Tori’s birthday party, I headed to Pine Hollow to retrace the FOOLS Run course. As I headed out I realized I didn’t really know the course or which way I should be going. So I just ran…I didn’t mind, I was finally on a trail, smiling, the music playing loud, and mud everywhere! I ended up with 11.46 miles. I wasn’t sure want I did wrong, it was all good it was getting late so I packed up my muddy shoes and headed home.
So are you a runner who’s trying to find time to fix a great meal while racking up the mileage? Dust of the slow cooker/crock pot. There’s nothing better than coming home from a training run to a hot cooked meal.
Slow cooker/crock pot cooking is quite simple. It’s all about planning. It can start in the morning or you can place all the ingredients in the pot and refrigerate overnight, then start the cooking in the morning. The recipes are endless.
• Place your favorite meat
• some veggies
• some potatoes, or beans or both in the pot
• Then add some water/stock
• seasonings or herbs
Then allow 4-12 hours of slow cooking. It’s that easy!
Here's a recipe for Beef Bourguignon
Ingredients
6 strips bacon, cut into 1- to 2-inch pieces
3 pounds beef rump, cut into 1-inch cubes
1 large carrot, peeled and sliced
1 medium onion, sliced
1 teaspoon salt
1/2 teaspoon pepper
3 tablespoons flour
10 ounces beef broth, can condensed2 cups red or Burgundy wine
1 tablespoon tomato paste
2 cloves garlic, minced
1/2 teaspoon whole thyme
1 whole bay leaf
1/2 pound white onions, peeled
1 pound fresh mushrooms, sliced
Directions
1.Sauté bacon in a skillet on stovetop set to medium heat until crisp. Remove bacon and set aside.
2.Add beef cubes to skillet and brown well. Remove meat and set aside.
3.Brown carrot and onion in skillet and transfer to stoneware. Season with salt and pepper. Stir in flour, add broth, and mix well.
4.Add beef and bacon to stoneware, mix, and place in slow cooker heating base.
5.Add wine, tomato paste, garlic, bay leaf, onions, and mushrooms. Cover; cook on Low for 10-12 hours or on High for 5-6 hours.
Thursday, March 11, 2010
study says organic food is not healthier--is that really true?
By Nicci Micco, July 30, 2009 - 12:00pm
Is organic food more nutritious than food produced via conventional methods? As a nutrition editor, it’s my job to stay up on the studies that look at this very question. On July 29 researchers from the London School of Hygiene & Tropical Medicine reported that there was no nutritional difference between organic and conventionally produced foods. End of story? I don’t think so. Some studies show organics are more nutritious.
Consider these findings:
A 2008 review by the Organic Center of almost 100 studies on the nutritional quality of organic produce compared the effects conventional and organic farming methods have on specific nutrients. The report’s conclusion: “Yes, organic plant-based foods are, on average, more nutritious.”
In 2007 a study out of Newcastle University in the United Kingdom reported that organic produce boasted up to 40 percent higher levels of some nutrients (including vitamin C, zinc and iron) than its conventional counterparts.
Additionally, a 2003 study in the Journal of Agricultural and Food Chemistry found that organically grown berries and corn contained 58 percent more polyphenols—antioxidants that help prevent cardiovascular disease—and up to 52 percent higher levels of vitamin C than those conventionally grown.
The jury is still out on whether organic food does or doesn’t contain more nutrients than conventionally produced foods. That said, there’s at least one more good argument for eating organic—fewer pesticides. While I’ve never been a purist about eating only organic, now that I’m a mom, there are some foods I feel more comfortable about buying organic. Apples are one of these foods. So are strawberries.
Find out which 10 other foods you should buy organic and which 15 are considered the least commonly contaminated.
Here’s why:
Apples and strawberries are on the Environmental Working Group’s (EWG) “Dirty Dozen” list of foods that have the highest pesticide residues. EWG, a nonprofit organization, identifies the types of fruits and vegetables that are most likely to have higher trace amounts of pesticides based on the results of tens of thousands of USDA and FDA tests for pesticides.
Long-term exposure to pesticides has been associated with cancer, infertility and neurologic conditions, such as Parkinson’s. (So buying organic can help protect farm workers who are repeatedly exposed to pesticides.)
Small doses of pesticides are far more dangerous to children (whose bodies are smaller and nervous systems are still developing) than to adults.
You can remove some pesticide residues with washing but pesticides can be absorbed into fruits and vegetables, and leave trace residues. Many of the pesticides stay in the peel, so discarding the skin can reduce residues significantly—by up to 98 percent, according to a 2008 Journal of Agricultural and Food Chemistry study. But ditch the peel and you lose out on a lot of fiber and many of the antioxidants.
Bottom line: I think that the most important thing you can do for your health is to eat lots fruits and vegetables—whether they’re organic or not, they’re full of helpful nutrients. I do think that if you’re shopping for a young child (like I am) buying some types of food organic makes good sense—from a pesticide perspective. And certainly buying organic is healthier for the environment because it mandates more sustainable farming practices and helps to reduce the amount of chemicals that leach into our soil and water.
TAGS: Nicci Micco, Savvy Moms, Eating green, Food & health news, Healthy kids, Nutrition
Nicci Micco is deputy editor of features and nutrition at EatingWell. She has a master's degree in nutrition and food sciences, with a focus in weight management. She's addicted to ice cream and pizza. But she also can’t imagine going a week without eating sweet potatoes, salad greens or kidney beans. Kale and beets also rank at the top of her favorite-foods list.
Is organic food more nutritious than food produced via conventional methods? As a nutrition editor, it’s my job to stay up on the studies that look at this very question. On July 29 researchers from the London School of Hygiene & Tropical Medicine reported that there was no nutritional difference between organic and conventionally produced foods. End of story? I don’t think so. Some studies show organics are more nutritious.
Consider these findings:
A 2008 review by the Organic Center of almost 100 studies on the nutritional quality of organic produce compared the effects conventional and organic farming methods have on specific nutrients. The report’s conclusion: “Yes, organic plant-based foods are, on average, more nutritious.”
In 2007 a study out of Newcastle University in the United Kingdom reported that organic produce boasted up to 40 percent higher levels of some nutrients (including vitamin C, zinc and iron) than its conventional counterparts.
Additionally, a 2003 study in the Journal of Agricultural and Food Chemistry found that organically grown berries and corn contained 58 percent more polyphenols—antioxidants that help prevent cardiovascular disease—and up to 52 percent higher levels of vitamin C than those conventionally grown.
The jury is still out on whether organic food does or doesn’t contain more nutrients than conventionally produced foods. That said, there’s at least one more good argument for eating organic—fewer pesticides. While I’ve never been a purist about eating only organic, now that I’m a mom, there are some foods I feel more comfortable about buying organic. Apples are one of these foods. So are strawberries.
Find out which 10 other foods you should buy organic and which 15 are considered the least commonly contaminated.
Here’s why:
Apples and strawberries are on the Environmental Working Group’s (EWG) “Dirty Dozen” list of foods that have the highest pesticide residues. EWG, a nonprofit organization, identifies the types of fruits and vegetables that are most likely to have higher trace amounts of pesticides based on the results of tens of thousands of USDA and FDA tests for pesticides.
Long-term exposure to pesticides has been associated with cancer, infertility and neurologic conditions, such as Parkinson’s. (So buying organic can help protect farm workers who are repeatedly exposed to pesticides.)
Small doses of pesticides are far more dangerous to children (whose bodies are smaller and nervous systems are still developing) than to adults.
You can remove some pesticide residues with washing but pesticides can be absorbed into fruits and vegetables, and leave trace residues. Many of the pesticides stay in the peel, so discarding the skin can reduce residues significantly—by up to 98 percent, according to a 2008 Journal of Agricultural and Food Chemistry study. But ditch the peel and you lose out on a lot of fiber and many of the antioxidants.
Bottom line: I think that the most important thing you can do for your health is to eat lots fruits and vegetables—whether they’re organic or not, they’re full of helpful nutrients. I do think that if you’re shopping for a young child (like I am) buying some types of food organic makes good sense—from a pesticide perspective. And certainly buying organic is healthier for the environment because it mandates more sustainable farming practices and helps to reduce the amount of chemicals that leach into our soil and water.
TAGS: Nicci Micco, Savvy Moms, Eating green, Food & health news, Healthy kids, Nutrition
Nicci Micco is deputy editor of features and nutrition at EatingWell. She has a master's degree in nutrition and food sciences, with a focus in weight management. She's addicted to ice cream and pizza. But she also can’t imagine going a week without eating sweet potatoes, salad greens or kidney beans. Kale and beets also rank at the top of her favorite-foods list.
Tuesday, March 9, 2010
10 Portion Control Pointers
Written by Sarah Haan, Registered Dietitian
With portions ballooning to extreme sizes, it's sometimes tough to stick to what we know are proper serving sizes. Eating contests, "value" meals and bags that contain "30% more free" all contribute to our environment of excess. You've chosen to fight back and take control of your portions. Great! It's a key step to weight management and will make you feel powerful in your food choices. Use some of these methods to help control the crazy portions so you can reach your goals.
Click on the link and follow the slide show to find out more 10 Portion Control Pointers
With portions ballooning to extreme sizes, it's sometimes tough to stick to what we know are proper serving sizes. Eating contests, "value" meals and bags that contain "30% more free" all contribute to our environment of excess. You've chosen to fight back and take control of your portions. Great! It's a key step to weight management and will make you feel powerful in your food choices. Use some of these methods to help control the crazy portions so you can reach your goals.
Click on the link and follow the slide show to find out more 10 Portion Control Pointers
Monday, March 8, 2010
BILLS' BAD ASS 50K
Thanks to Mark Sheldon for writing the BILLS' BAD ASS 50K article for Ultra Running magazine. Pick up a March 2010 copy at Vertical Runner.
Friday, March 5, 2010
Thursday, March 4, 2010
Wednesday, March 3, 2010
Burning River 100 Mile Endurance Run | Willoughby Hills, Ohio | 2010 USATF 100 Mile National Championship
Burning River 100 Mile Endurance Run has a new website.
Burning River 100 Mile Endurance Run Willoughby Hills, Ohio 2010 USATF 100 Mile National Championship
Burning River 100 Mile Endurance Run Willoughby Hills, Ohio 2010 USATF 100 Mile National Championship
Chicken Puttanesca with Bowtie Pasta
I've add olives, capers, crushed red pepper, and fresh basil to bottled pasta sauce for a quick variation on the traditional version.
8 ounces uncooked Bowtie pasta
2 teaspoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
2 cups Muir Glen Organic tomato-basil pasta sauce
1/4 cup pitted and coarsely chopped kalamata olives
1 tablespoon capers
1/4 teaspoon crushed red pepper
1/4 cup (1 ounce) preshredded Parmesan cheese
Chopped fresh basil or basil sprigs (optional)
Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
Heat oil in a large nonstick skillet over medium-high heat. Cut chicken into 1-inch pieces. Add chicken to pan; sprinkle evenly with salt. Cook chicken 5 minutes or until lightly browned, stirring occasionally. Stir in pasta sauce, olives, capers, and pepper; bring to a simmer. Cook 5 minutes or until chicken is done, stirring frequently. Arrange 1 cup pasta on each of 4 plates; top with 1 1/2 cups chicken mixture. Sprinkle each serving with 1 tablespoon cheese. Garnish with chopped basil or basil sprigs, if desired.
Yield: 4 servings
CALORIES 530 (21% from fat); FAT 12.4g (sat 2.8g,mono 6.6g,poly 2g); IRON 4.2mg; CHOLESTEROL 104mg; CALCIUM 165mg; CARBOHYDRATE 55g; SODIUM 971mg; PROTEIN 51.8g; FIBER 2.1g
8 ounces uncooked Bowtie pasta
2 teaspoons olive oil
4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt
2 cups Muir Glen Organic tomato-basil pasta sauce
1/4 cup pitted and coarsely chopped kalamata olives
1 tablespoon capers
1/4 teaspoon crushed red pepper
1/4 cup (1 ounce) preshredded Parmesan cheese
Chopped fresh basil or basil sprigs (optional)
Cook pasta according to package directions, omitting salt and fat. Drain and keep warm.
Heat oil in a large nonstick skillet over medium-high heat. Cut chicken into 1-inch pieces. Add chicken to pan; sprinkle evenly with salt. Cook chicken 5 minutes or until lightly browned, stirring occasionally. Stir in pasta sauce, olives, capers, and pepper; bring to a simmer. Cook 5 minutes or until chicken is done, stirring frequently. Arrange 1 cup pasta on each of 4 plates; top with 1 1/2 cups chicken mixture. Sprinkle each serving with 1 tablespoon cheese. Garnish with chopped basil or basil sprigs, if desired.
Yield: 4 servings
CALORIES 530 (21% from fat); FAT 12.4g (sat 2.8g,mono 6.6g,poly 2g); IRON 4.2mg; CHOLESTEROL 104mg; CALCIUM 165mg; CARBOHYDRATE 55g; SODIUM 971mg; PROTEIN 51.8g; FIBER 2.1g
Monday, March 1, 2010
What's up today bloggers!!!
My running has be a little more consistant, I plugged in 34 miles last week. I can't wait until all this snow melts. I NEED TRAILS!!!
My running plans this week is to run Tuesday, Wednesday, Thursday, and Friday. Sat & Sun I will be volunteering at the Green Jewel & the Shamrock.
Snow On The Beach
I haven’t posted a blog since running The Myrtle Beach Marathon, but if you follow me on Facebook you know already the Marathon was canceled because of less than 3” of snow. I wasn’t very happy…Driving 600 miles with the family & dog, paying $400 + on a hotel room, getting up at 4:30 am, gearing up to find out they canceled the race at 10:30pm the night before. Way to go Myrtle Beach…I’m not blaming the race director; it was all caused by city officials. I could go into their five paragraph reasons why…But I just question their reasons with all the high tech weather equipment available. They could have called it off days earlier or rescheduled it for a later time in the day.
OH NO CALL THE FOOD COPS!!
Who said you have to add mushrooms to Chicken Marsala and a classic lasagna HAS to be layered in the order of pasta sheet, sauce, meat, cheese AND It MUST contain Ricotta…OK the Ricotta Cheese is a must but the way you bring it together is another story. Take Louisiana Gumbo, Hungarian Goulash, San Francisco Seafood Cioppino, or Jamaican Jerk. They are all classic dishes with ingredients and techniques that MUST BE FOLLOWED!!! Who said you can’t make changes to the recipe to create your own version? The FOOD COPS? I roll my eyes when I’m cooking and someone says, “Hey you don’t add that ingredient!” “When my granny makes it she adds…” “You’re not making it right.” 'SAYS WHO THE FOOD COPS!!!' Let me do my magic, let me create. That’s what I do… I cook and create. This is what I teach to others… Cook, Create and Make it your own.
March Is Nutrition Month
What a great way to start living a healthy life style. Forget about your new year’s resolution. March should be the month to start a new life. Start in the produce section of your grocery store. Instead of zipping past all the fresh colorful goodies to get to the ice cream section, stop and spend some time here. The ice cream section can wait it's frozen. Find a fruit or veggie you haven’t tried before. Don’t buy a lot of it, start with a small amount take it home and prep/cook it that day. Don’t let it sit around. You’ll find that there are some foods out there you’ll enjoy.
What is ratatouille?
The word Ratatouille actually comes from the french term "touiller," which means to toss food.
Ratatouille originated in the area around present day Nice. It was originally a meal made by poor farmer's (in essence it started out life as a peasant dish), and was prepared in the summer with fresh summer vegetables.
The original and simplest form of Ratatouille used only courgettes (zucchini), tomatoes, green and red peppers (bell peppers), onions, and garlic.
Today aubergine (eggplant) is usually added to the list of ingredients.
There are numerous version of Ratatouille and this site will show the the best of the worlds versions of it to try at home.
Think of ratatouille as is more of a concept dish than a specific recipe. Similar to American "stew", it can take on a number of forms and is open to interpretation and experimentation. Let your tastes and preferences inspire you to create your own signature version of ratatouille!
Recipe for a simple ratatouille
Ingredients:
• 1 medium sized onion, chopped
• 3 cloves garlic, minced
• 1 medium or large eggplant, diced
• 1 can stewed tomatoes
• 2 medium zucchini diced into large chunks
• add herbs as desired (try basil)
• olive oil (enough to sauté onion/garlic)
• salt and pepper to taste
Directions:
• Sauté the onion and garlic until tender
• Add eggplant and tomatoes, bring to simmer
• Simmer, covered for 15 minutes
• Add zucchini
• Simmer for 10-15 more minutes until vegetables are suitably soft
• Remove from heat
• Stir in the herbs, season to taste
Ratatouille as prepared here is also relatively low-fat. The only fat comes from the olive oil. Omitting the olive oil creates a fat free dish.
This dish is also fairly low-sodium. Since the dish features delicious, fresh vegetables, cutting own on salt can be easy. The only thing to watch out for is the canned tomatoes. Make sure that you are using tomatoes that do not have added sodium, or simply use fresh tomatoes.
My running plans this week is to run Tuesday, Wednesday, Thursday, and Friday. Sat & Sun I will be volunteering at the Green Jewel & the Shamrock.
Snow On The Beach
I haven’t posted a blog since running The Myrtle Beach Marathon, but if you follow me on Facebook you know already the Marathon was canceled because of less than 3” of snow. I wasn’t very happy…Driving 600 miles with the family & dog, paying $400 + on a hotel room, getting up at 4:30 am, gearing up to find out they canceled the race at 10:30pm the night before. Way to go Myrtle Beach…I’m not blaming the race director; it was all caused by city officials. I could go into their five paragraph reasons why…But I just question their reasons with all the high tech weather equipment available. They could have called it off days earlier or rescheduled it for a later time in the day.
Jen’s brother, Jason & I still geared up, tied our laces and headed out for 26.2 miles. We started from our hotel (our hotel sat at mile 17 of the course) and ran the course backwards. It was a wet road with snow on the grass, and sand. Temps were in the high 30’s. We joked about only seeing 3-4 other runners, but there ended up being over 200 runners running the course, according to Myrtle Beach Sun Newspaper. Jason & I ended up with 22.4 miles once we got back to the hotel. We were happy with 22 miles. We packed up the family, ate lunch then headed back to Ohio.
Let’s get this dang snow out of here! I’m ready to hit the trails!!! Wild Bill & I tried to run the Buckeye Trail last Friday and it wasn’t pretty. Pine Lane was knee high with snow in some sections, the snow was still falling and the windy was whipping up. It was back to the streets on Sat. I ran the Shamrock course with Bob and Cindy. We’ll Cindy was in race day mode and was way ahead of me. Bob was on her heels and I was chugging along in the back. OH NO CALL THE FOOD COPS!!
Who said you have to add mushrooms to Chicken Marsala and a classic lasagna HAS to be layered in the order of pasta sheet, sauce, meat, cheese AND It MUST contain Ricotta…OK the Ricotta Cheese is a must but the way you bring it together is another story. Take Louisiana Gumbo, Hungarian Goulash, San Francisco Seafood Cioppino, or Jamaican Jerk. They are all classic dishes with ingredients and techniques that MUST BE FOLLOWED!!! Who said you can’t make changes to the recipe to create your own version? The FOOD COPS? I roll my eyes when I’m cooking and someone says, “Hey you don’t add that ingredient!” “When my granny makes it she adds…” “You’re not making it right.” 'SAYS WHO THE FOOD COPS!!!' Let me do my magic, let me create. That’s what I do… I cook and create. This is what I teach to others… Cook, Create and Make it your own.
March Is Nutrition Month
What a great way to start living a healthy life style. Forget about your new year’s resolution. March should be the month to start a new life. Start in the produce section of your grocery store. Instead of zipping past all the fresh colorful goodies to get to the ice cream section, stop and spend some time here. The ice cream section can wait it's frozen. Find a fruit or veggie you haven’t tried before. Don’t buy a lot of it, start with a small amount take it home and prep/cook it that day. Don’t let it sit around. You’ll find that there are some foods out there you’ll enjoy.
What is ratatouille?
The word Ratatouille actually comes from the french term "touiller," which means to toss food. Ratatouille originated in the area around present day Nice. It was originally a meal made by poor farmer's (in essence it started out life as a peasant dish), and was prepared in the summer with fresh summer vegetables.
The original and simplest form of Ratatouille used only courgettes (zucchini), tomatoes, green and red peppers (bell peppers), onions, and garlic.
Today aubergine (eggplant) is usually added to the list of ingredients.
There are numerous version of Ratatouille and this site will show the the best of the worlds versions of it to try at home.
Think of ratatouille as is more of a concept dish than a specific recipe. Similar to American "stew", it can take on a number of forms and is open to interpretation and experimentation. Let your tastes and preferences inspire you to create your own signature version of ratatouille!
Recipe for a simple ratatouille
Ingredients:
• 1 medium sized onion, chopped
• 3 cloves garlic, minced
• 1 medium or large eggplant, diced
• 1 can stewed tomatoes
• 2 medium zucchini diced into large chunks
• add herbs as desired (try basil)
• olive oil (enough to sauté onion/garlic)
• salt and pepper to taste
Directions:
• Sauté the onion and garlic until tender
• Add eggplant and tomatoes, bring to simmer
• Simmer, covered for 15 minutes
• Add zucchini
• Simmer for 10-15 more minutes until vegetables are suitably soft
• Remove from heat
• Stir in the herbs, season to taste
Ratatouille as prepared here is also relatively low-fat. The only fat comes from the olive oil. Omitting the olive oil creates a fat free dish.
This dish is also fairly low-sodium. Since the dish features delicious, fresh vegetables, cutting own on salt can be easy. The only thing to watch out for is the canned tomatoes. Make sure that you are using tomatoes that do not have added sodium, or simply use fresh tomatoes.
Sunday, January 24, 2010
Sometimes It's Not All About You
I had a bad week last week. I only got in a 2 mile recovery run on Monday. I had to send my van to the shop to get $2,000 worth of work done to turn off the stupid check engine light so I can pass e-check, then got get my plate sticker. The mechanic had the van for three days. As I drove to get the van the muffler fell off on the Toyota Rav 4. So I pick up the van dropped off the Rav 4 and as we were driving the van back home the damn check engine light was still on!!!!
Now we’re on Friday 2 running miles for the week. Cranky kids cranky wife all I want is to run!!! By Friday afternoon all cars were fixed, but I’m beat up from all the taxi driving I had to do with one car.
Sat. AM I met Bob, Cindy and Debi at Sand Run for a 16 mile road run. After running in the Run For Regis, I was in no mood for trails. We headed out on the blue line for an out & back. My mission was to get Bob & Cindy to commit to the Mohican 50 Miler June 19, 2010. We had kicked around the idea to get our first 50 miler done in 2010. I got it done…We will be registering for the 50 miler on Monday Jan. 25, 2010.
We got up to Portage Path and Debi was lagging behind, I keep coaxing her to “pick up the pace” and letting her know we were here to run with her. She wanted to turn and run down the hill, which would of gave her 7-8 miles. I talked her into running to Highland Square with us then if she wanted to run down the hill she could….NOT….Once we got to the hill I talked her into running back with us. We stopped from time to time to walk and slowed down to run with her and pushed her to run with us. I keep saying sometimes running isn’t always about ME. Sometime you have to find it in yourself to run for another purpose.
This week plan is to run:
Monday at lunch time (6-7 miles)
a flippin dark-thirty Tuesday Morning run with Bob (one hour)
Wed. Lunch time run (6-7 miles)
Another flippin dark-thirty run (one hour)
Friday AM 14 mile road run
Sat off
Sunday afternoon 16 mile roads
Now we’re on Friday 2 running miles for the week. Cranky kids cranky wife all I want is to run!!! By Friday afternoon all cars were fixed, but I’m beat up from all the taxi driving I had to do with one car.
Sat. AM I met Bob, Cindy and Debi at Sand Run for a 16 mile road run. After running in the Run For Regis, I was in no mood for trails. We headed out on the blue line for an out & back. My mission was to get Bob & Cindy to commit to the Mohican 50 Miler June 19, 2010. We had kicked around the idea to get our first 50 miler done in 2010. I got it done…We will be registering for the 50 miler on Monday Jan. 25, 2010.
We got up to Portage Path and Debi was lagging behind, I keep coaxing her to “pick up the pace” and letting her know we were here to run with her. She wanted to turn and run down the hill, which would of gave her 7-8 miles. I talked her into running to Highland Square with us then if she wanted to run down the hill she could….NOT….Once we got to the hill I talked her into running back with us. We stopped from time to time to walk and slowed down to run with her and pushed her to run with us. I keep saying sometimes running isn’t always about ME. Sometime you have to find it in yourself to run for another purpose.
This week plan is to run:
Monday at lunch time (6-7 miles)
a flippin dark-thirty Tuesday Morning run with Bob (one hour)
Wed. Lunch time run (6-7 miles)
Another flippin dark-thirty run (one hour)
Friday AM 14 mile road run
Sat off
Sunday afternoon 16 mile roads
Monday, January 18, 2010
RUN FOR REGIS
I have been negelecting my blog AKA BLOGSLACKING....I've been face booking.
The Run For Regis use to be the Winter Buckeye 50K. It also use to on the last weekend of the month. My birthday is January 29th so I would use this run for a birthday run. I would request/reserve the bib number of my age. The course has changed the date of the race has chaged, but I am keeping with tradition and keep this event as my birthday run. This year I will turn 43 so I got bib #343.
The plan was to run with Brett, Bob, and Cindy. The vision was just a nice easy run in the woods. As we headed out Cindy stopped to tie her shoe and never caught up to us. It was Bob, Brett & I. By mile 8 inside Kendall Lake Trail, Brett started to fall behind. It was up to Bob & I to push through. I told Bob we need to take this course apart. Run in chunks instead of viewing the course as a whole. Run the small 5 mile section then get back to the stat/finish aid station then get of the dreaded 8/9 mile Kendall Lake section. It was the only way to get through the course.
I was ready to quit at mile 18. Bob said after finishing this race he would have 4 50K’s in the books. I wanted to make sure he got number 4 in the books.
This course sucked!! I usually find a way to have fun at races but this wasn’t the case for The Run For Regis. The trails had snow, ice and mud. There wasn’t any sure footing.
I wore my trail shoes with the screws in them. I place a sturdy replacement insert for more support. This turned out to be a bad idea. I received blisters on the arches of my feet. The replacement insert was rubbing. I replaced one insert, (that didn’t help the damage was done). After mile 18 I started feeling a blister on the other foot. I could do anything I just kept moving and saying I’ll deal with it later.
Although I can’t say I had fun, I can say I found a way to keep running, to keep pushing Bob & myself, and to keep moving. I found myself thinking of the man who I was running for and his family. I was never giving an opportunity to meet him. I know he was a great man. I also found myself finding energy to run when I felt like quitting. I can’t explain this feeling, it was something I’ve felt before, but again to try and explain it is hard.
Bob & kept together for ALL 32.45 miles (slightly over 50K) 8:11. My slowest 50K time. All is good.
I'm ready for some muddy trail!!! For a few more week I'll hit the street to gear up for the Myrtle Beach Marathon. Then I need to focus/plan on my first 50 Miler.
I'm also going to try and keep up with writing my blog.
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