Don't Miss Out!

Below is the link to my new blog. It is a new and improved version of Everything but the Kitchen Sink. This blog is not for a grade, but simply out of the love of writing that blog and the feedback that I've gotten.

 http://gestaltejf.blogspot.com/

Thank you SO MUCH

I really want to thank everyone who has read this. You were a driving force - keeping me writing and searching for new things to write about. I got an 'A' in this class and I am going to figure out a way to continue my blogging. I will be able to write more about what I do in my life and not worry about it being classified as a "news blog." I will hopefully be launching that blog soon and will post links to the new one from this one. Thanks again, and don't worry - I will keep writing! :) Have a wonderful time enjoying the early days of summer, getting outside more. Take good care! 

Veggies Make it Into Pizza

Pizza places are ubiquitous with American culture, and are often just a call away. The ingredients, however, are often some of the most unhealthy imaginable. From whole milk cheese to bleached flour crusts to pizza sauce full of high fructose corn syrup, clearly pizza could use a healthy face lift.

Some good tips to make your own pizzas and calzones is to find store-bough pizza dough, normally available in whole wheat varieties. Good ingredients to have on hand are good tomatoes (either fresh or canned - fire roasted are nice) and a variety of vegetables. Frozen vegetables such as spinach and artichoke are creative and economical choices. Everyone loves artichoke and spinach dip - just try to put it on a pizza. No one will miss Papa Johns, Pizza Hut, or any other delivery pizza. Peppers and onions can even be found frozen and pre-chopped. Of course extra virgin olive oil and fresh basil are also great flavor additions. Cheese can be personalized to a nice smoked mozzarella or gouda, replaced for lower fat cheese or omitted all together. 

Hand-made pizzas aren't always as pretty as ones that come in a box - often they look like states (Pizza Ohio anyone?) It is a good idea to roll out the crust, brush it with dried oregano and extra virgin olive oil, prick it with a fork and then bake it for about 5 minutes before taking it out and putting the toppings on. This ensures that the crust cooks completely. Buying your own pizza dough allows you to make personal sized pizzas so that each person can top their own with whatever vegetables they see fit. Be creative, though, as always. Zucchini, eggplant, tomatoes, onions, peppers, mushrooms, olives, etc. all make fantastic additions. Also try using alternatives to sauce. Want an Indian pizza, use a spicy sauce like Korma for an alternative. A tip is to cook all the ingredients about 90 percent done before hand, so that topping is easy and then the final process is just melting cheese, finishing the cooking process of the crust and re-heating all the toppings. 

So vegans, vegetarians or just general health-nuts... don't rule out pizza too soon.

Bars for Breakfast to Backpacking

Fruit and nut energy bars of every shape, size, flavor, etc. are ubiquitous in any grocery stores now, but they are easy to make from everyday ingredients that can be bought in bulk. As always, recipes are just a suggestion. This bar features almonds, apricots, dates, pepitas (or pumpkin seeds), but any fruits and nuts can be used, and nutrients can be added like flaxseed meal or even protein powder. The juice that is called for in this recipe is orange juice, but carrot juice is a great alternative. The greatest part of this bar is that there are no added sweeteners, which even popular CLIF bars, for example, have brown rice syrup as one of the leading ingredients. Granola bars normally contain extra oils and sugar, which downplay nutritional content.

If breakfast is always an on-the-go meal or if road trips always lead to drive thru munching, these bars are a must. Feel free to experiment with different ingredients to make a signature flavor. 

Ingredients

1/2 cup raw or roasted unsalted pepitas (pumpkin seeds) 

1 cup raw or roasted unsalted almonds (whole or sliced/slivered)

1 small  banana 

1/2 cup medjool dates (pitted)

1/4 dried blueberries 

1/4 cup carrot juice 

pinch salt

1 tablespoon cinnamon

Start by rough chopping the dried fruits. If the knife keeps sticking due to the texture of the fruit, try spraying the knife with a non-stick cooking spray. This is also a great idea for cutting cheese and other sticky foods. Throw the pepitas and almonds into a food processor and pulse. Add dried fruits and blend until it mixes, but isn't a smooth puree. Don't have a food processor? Use one cup of almond butter instead and cut fruit smaller. The bars will just have larger pieces of fruit, but still be delicious. Form bars to whatever size fits your hunger. Making 10 bars each bar should be about 140 calories. 

Popeye's Favorite Spring Meal

The warm bowls of thick and comforting stews wear out their welcome by the time the leaves come out on the trees, as large meals in the spring and summer often seem too much. This is a meal that can feed a whole crowd, and seem delightfully light. It can be adjusted for meat eaters and vegetarians alike, and if gluten is a worry - quinoa or wild and long grain rice can take the place of couscous. 

The ingredients are chicken (tenders work well; portion 2 tenders per person give or take) and/or tofu (about 4 oz/person is a good starting point), soy sauce, honey or agave nectar, orange juice, white pepper, salt, baby spinach, extra virgin olive oil, shallots, garlic, dried cranberries, slivered almonds, green onions. The portion sizes will differ dramatically depending on how many people are coming to dinner, and different amounts of hunger. If you don't eat meat or soy products, try just using baby portabellos.

The protein for this meal is either chicken or tofu kabobs, and if cooking for a mixed crowd (that is, mixed meat eaters and vegetarians) then using separate pans makes anyone happy. Just divide the marinade and use different bags. If cooking for four people combine 1/2 cup soy sauce, 1/2 cup orange juice, 1/4 cup honey or 1/8 cup agave nectar, 1 teaspoons white pepper and 1 teaspoon salt in a ziploc bag. Seal and shake the bag to combine ingredients and then either drop in either chicken or tofu, each cut in one inch cubes. Marinade for up to 2-3 hours. They are ready to grill (or broil) after marinading. Just stick onto skewers (don't forget to soak wooden skewers in water to avoid burning). Don't throw the marinade out - it is always good to brush the kabobs in the middle of the cooking to keep them moist.

Once the kabobs start cooking, rest of the meal is wilting spinach and cooking couscous, which is a five minute wonder food, so the meal comes together quickly. The best advice for what can be difficult timing, is to get things waiting for you in the kitchen. This includes pre-chopping the green onions (for the couscous) and garlic and shallots (for spinach) and getting enough water in a bowl for the couscous. Couscous is a one to one ratio of liquid to couscous, and each person should get about 1/4 to 1/2 cup. Vegetable stock, chicken stock or water all work fine. Get the water boiling and keep warm, that way couscous can just be dropped in 5 minutes prior to serving. 

The wilted spinach with almonds and cranberries is a fantastic side dish and will make anyone rethink spinach. Start by drizzling a small amount of extra virgin olive oil in the bottom of a large skillet over medium heat and putting one shallot and one clove garlic both finely chopped. Stir and don't allow burning. After a couple of minutes, add 1/2 cup soy sauce and start putting spinach in. Buy at least two standard bags of baby spinach salad mix for four people.  It wilts down so much, this will be a small portion. It will take about 5 minutes for spinach to wilt down. At the end, add a couple of handfuls of dried cranberries, almonds and fresh ground black pepper.

If wilting spinach completely ends up being too mushy for your tastes, try just adding the soy sauce and making a warm dressing that can be added atop the spinach to give a gentle wilt. Then top with a handful of dried cranberries and almonds.

When the spinach goes into the pan, add couscous to the warm liquid and let stand for 5 minutes before fluffling with a fork and adding a few chopped green onions.

The kabobs should be done within ten minutes or so. It might be easier to manage everything by doing kabobs on the broiler inside. Just turn the kabobs halfway through cooking and brush with extra marinade.

Spoon some couscous onto a plate, top with the spinach and then one or two kabobs. This truly is a great meal to impress and is great for eating outdoors after a warm day.

Vegan Dessert Decadence

Vegans often get the short end of the stick when it comes to dessert. Most pitch in cookouts are full of baked goods, almost all of which contain eggs or dairy. Here is a dessert idea that everyone will like.

Ingredients

1 12-16 oz. bag frozen berries (either mix or single preferred variety)

1 package Graham crackers (watch out for eggs and dairy)

1-2 cups Shredded Coconut

1/4 - 1/2 cup coconut milk or soy milk

4-5  T of margarine (Earth Balance is vegan)

2 T of unsweetened cocoa powder (optional)

Frozen berries and other fruits are a great place to start for desserts, especially those with a healthier twist. They are a great value if buying produce off season at all, and they aren't as sensitive with ripeness. By all means, though, if fresh fruits are available in your grocery store and budget, they'll work just fine. Graham crackers (which can be found without eggs or dairy - try Trader Joe's Cinnamon Grahams) work well to form a nice crust with Earth balance or any other margarine melted down and combined with the crumbs and even a little bit of unsweetened cocoa powder if it is available. Just crunch graham crackers and add cocoa, then stream in small amounts of melted margarine and combine until the mixture is wet enough to form a crust if pressed into the bottom of a dish. Thaw berries in the microwave or on the counter. There will be a lot of juice as they thaw so sometimes it is a good idea to keep the bag in a bowl of some kind to catch any that leaks. Berry juice stains are pretty stubborn. Put the crust in a 300 degree oven for 5 minutes or so just to crisp the top and then fill with the berries. In a separate bowl take shredded coconut (sweetened or unsweetened) and dampen it with a little bit of coconut milk or soy milk - even some of the margarine if coconut milk or soy milk would never have another use in your regular cooking. Use enough coconut, at least a cup, to top the entire top of the pie.  Then put the pie into the oven until the berries have bubbled and the coconut is toasted. Usually it takes about 10 minutes or so. Serve with a nice raspberry or chocolate sorbet. Who still wants to put their foot down for cake and ice cream? This makes a great birthday treat.

Find a Friend and Share Garlic Breath

There are tons of roasted garlic products on the market from hummus to pasta sauce, but it is rarely something home cooks prepare themselves. It is an excellent way to use garlic, and has a sweet and  mellow flavor than just using raw cloves in dishes. The best part about roasted garlic, though, is that when it is doesn't even have to be cut because the roasting process turns it almost to a soft paste.

The process could not be more simple. A whole head of garlic will contain several cloves. To expose these cloves, simply cut the top of the whole head of garlic. Cut only the very tip so that none of the actual cloves are wasted. Tear off a sheet of aluminum foil and place the whole head, still intact. Drizzle extra-virgin olive oil liberally over the top along with a sprinkle of salt and fold the foil up around the garlic and twist the top off. Place in a 350 degree oven for 45 minutes and the garlic cloves will ease right out and be easily smashed. If a recipe calls for one clove of raw garlic, more roasted garlic may be needed. Roasted garlic goes well in baked potatoes, garlic bread, salad dressings or pasta sauces. Roasted garlic is best stored in a small airtight container. Just squeeze the whole garlic head and the cloves will come right out. 

Worried about garlic breath? Cook for a group of people, or just that special someone. This is one case where two "wrongs" make a right - they cancel each other out. Happy cooking and smooching!

Nutritional Goldmine

Hemp is a substance that is clouded with controversy, but hemp seeds provide a source of protein with all eleven essential amino acids, omega 3 and omega 6 fatty acids and healthy fiber. Hemp is used to refer to the industrial (non-narcotic) strains of Cannabis. So even though the nutritional content is rare, by no means are any edibles in this blog "special."

Hemp seeds are very versatile and ground into a meal similar to flaxseeds and pressed into milk similar to almonds or rice. They are a great source of unsaturated fat, which is very heart healthy. The oil if found bottled (watch out for preservatives) can be great for pan frying, albeit very expensive. The oil is more often seen in skin care products.

Hemp protein powder is a great answer for those not able to tolerate whey. Soy protein is the only other option for protein powders, usually, and it is very hard for the body to digest. Hemp protein powder has good healthy fiber and is easier on the system, not to mention has more natural amino acids and omega fatty acids. The powder is usually green though, so even though it may taste like vanilla or chocolate, anything it goes into will likely become dark green. Add blueberries and blackberries to a smoothie and it should take on a more purple hue. This type of protein powder dissolves well into juices or even oatmeal, however. You can even go wild and add hemp protein powder to hemp milk and double up on the good nutrition. Gesundheit! 

A Little Known Cactus

The same dessert cactus that is responsible for the production of tequila also produces one of the most versatile and nutritionally valuable sweeteners. Agave nectar from the blue agave cactus is lower in glycemic load than honey or sugar, about twice as sweet as sugar, so not as much is needed for recipes. It is naturally produced and performs just as well in baking recipes as it dissolves into cold beverages. This can be a replacement for refined sugar in almost any recipe and goes well in coffee and tea. Agave nectar can be somewhat expensive, but by far Trader Joe's and Good Earth have the best everyday values. Agave nectar is an unrefined sugar, which is easier for the body to process.

It has the same amount of carbohydrates as honey, which some may mistake as the same glycemic load. In actuality, however, glycemic load is measured by multiplying the glycemic index by the carbohydrate count and then dividing it by 100. Anything with a glycemic load under 10 is considered low, anything over 20 is high, and anything in between is considered medium. Foods with a low glycemic load will contain sustained energy that the body uses over a long period of time and will not cause blood sugar spikes . Honey has a glycemic index of 63, compared to 30 of agave nectar, and half as much is needed in recipe substitutions or normal sweetening practices. 

Agave syrup can substitute maple syrup, sugar, honey, brown rice syrup and any other common sweetener. It can become too sweet very quickly, so adding in small amounts and taste testing is a good idea, but in most cases reducing the called for amount of sugar or honey by half works just fine. Brown rice syrup should be an equal substitution, since it is also very concentrated in sweetness.

Here is a quick table of some glycemic comparisons:

	Carbohydrates (g)	x	Glycemic Index	/	100	=	Glycemic Load
1 Medium Apple	21	x	54	/	100	=	11.3
1 regular cola (12 oz)	40.5	x	90	/	100	=	36.4
1 tbsp honey	15	x	63	/	100	=	9.45
1 tbsp agave nectar	15	x	30	/	100	=	4.5

Redefining American Grilling

Grilling in America is normally associated with burgers, dogs, steaks, but that doesn't mean vegetables  aren't good enough reasons to heat up the coals. Mushroom burgers make great burger alternatives or additions to traditional cookout fare. The smoky taste of the grill goes well with the earthiness of mushrooms. 

Grilled Portobello Burgers

Pick mushrooms that don't appear wet in the packaging because that is a sign the mushrooms aren't very fresh. The gills  on the bottom also should still be in good condition, not pressed down, wet or slimy. To start, wipe the tops of the mushrooms with a damp cloth. Running big mushrooms under running water makes them soak up water and they become tough and then they won't absorb any marinade or flavor. Great choices for adding flavor to marinades are soy sauce, balsamic vinegar or Worcestershire based. Shallots and garlic also go well, as well as rosemary. Extra virgin olive oil also adds a good flavor and helps keep the mushrooms moist when grilling. Mix marinade by getting a ziploc bag or some kind of baking dish or bowl. Place any garlic or shallots in the bottom with any seasonings. Add the soy, balsamic or Worcestershire to the seasonings. For well suited flavor profiles, keep seasonings within their families. Pick a dominant flavor, such as balsamic vinegar and build from that. Pick rosemary and garlic, possibly some Dijon mustard. Then stream in extra virgin olive oil and whisk. This is how any at home salad dressing is made. Saving the oil for last and whisking it in helps create an emulsion. The mushrooms can hang out in the marinade for up to a couple of hours. 

Grill gill-side up first, and then flip after about seven minutes and grill for another five minutes or so gill-side down. Fill the inside with some marinade while the top is cooking, and as the mushroom warms the marinade will cook inside the mushroom and be very flavorful. The mushrooms should decrease in size pretty dramatically, because they are full of moisture, so buy mushrooms larger than whatever bread or bun you're using. Extra marinade can be reserved for brushing on the mushrooms as they grill. These can either become a burger alternative or go atop a meat or vegetable patty. 

Serve mushroom burgers on a crusty roll, bun or dense sliced bread. Ketchup and mustard work fine, but experiment with salsas, barbecue sauces, and even hummus for condiments. Roasted red peppers, red onion, baby spinach and a nice roasted garlic hummus are great together. Looking for a good cheese, smoked gouda would work very well. But be clever, a Philly cheesesteak sandwich can also be replicated by slicing the grilled mushrooms thinly and adding caramelized onions, peppers and provolone cheese all on a hoagie roll. Just because it is vegetarian doesn't mean Americana has to be abandoned completely. 

Operation Elevate Oatmeal

Whether starting with instant old fashioned, steel cut or multigrain oatmeal, it doesn't have to be mundane breakfast mush. Oatmeal is extremely healthy as it is a great source of dietary fiber and whole grains, while also providing five grams of healthy protein per serving. It is true that it has been shown to decrease cholesterol levels, and so it is a great choice for those looking to happily eat themselves to a healthier heart. Any oatmeal can become instant oatmeal, too, convenient for the countless on-the-go people, by just pulsing it in a food processor and adding a small amount of oat bran. This creates a texture that cooks up much faster and is more microwave friendly. 

There are countless ways to personalize oatmeal. Some even prefer to have more fruit than oatmeal by cutting an entire small apple, banana or peach and adding it to oats. Dried fruits, nuts and even fruit spreads are also great choices. Oats are normally cooked in water, but can be "creamed" at the end by adding a splash of milk or almond milk. The traditional sweetener is brown sugar, but a teaspoon or so of agave syrup works just as well. As far as spices go, ground ginger, cardamom, cinnamon and even mace can be an interesting addition to breakfast, and great for those that like ethnically spiced food. Sometimes it is hard to please those that like full flavored food at breakfast, because much of it can be very bland. The absolute number one forgotten seasoning to oatmeal made from scratch, however, is the addition of just a pinch of salt to bring out the natural flavor. Those watching sodium can always use potassium chloride salt substitute. Extracts can also be a great way to flavor oatmeal. Like maple brown sugar oatmeal but trying to cut down on sugar? Try a whole grain oatmeal and make with a small amount of maple extract and agave syrup, add some chopped nuts and there is a low sugar breakfast that will sustain hunger and provide long-enduring energy for a busy day. 

For those trying to get a more protein-rich diet, try making oatmeal with low fat milk, adding nuts or even nut butters, and experiment with adding protein powders to oatmeal. Hemp protein powder, for instance, dissolves well into oatmeal. Just simply add suggested serving size near the end of cooking so it doesn't taste burnt, and it will really kick up the protein without adding any animal products (warning: most hemp protein powder is dark green, so it won't look like traditional oatmeal when its done). 

Some great combinations are maple extract, pecans and peaches or nectarines, or dried figs, walnuts and fresh pears, both spiced with a touch of ginger and lots of cinnamon. A small amount of milk or agave nectar can be stirred in as well. Fresh fruit can be cut up into small pieces and put in with uncooked oatmeal, so the fruit gets a bit soft by the time the oatmeal is done. Bananas break down and make for very thick oatmeal. Dried fruit can be added at the end, as can nuts. Remember that when preparing oatmeal in the microwave or stovetop, oatmeal takes a lot of space to cook so use a pot or bowl that is about twice as large as you think you'll need, or there will surely be a nice mess to clean up.  Enjoy finding ways to celebrate the traditional heart and soul of breakfast and making it something worth serving to guests without seeming lazy and careless.

Fancy Budget-friendly Pasta Dinners

There might not be a lot of funds to go out for a nice Italian dinner, but it can be one of the most budget-friendly and satisfying meals to prepare. Pasta is extremely inexpensive and can stretch sauce to feed a big number of people. Spaghetti dinners after WWII are what popularized Italian food in America.  The famous Chef Boyardee came to the U.S. and started cooking food that his mother made, long before he found technology to can his product and transform American cupboards. So here are a few tips for fork-spinning delicious updates on spaghetti dinners.

Pesto is a traditional spread from Genoa, Italy made with lots of fresh basil, pine nuts, aged parmesan cheese and extra-virgin olive oil. These can be pricey ingredients, and pesto can be made from other ingredients. Parmesan cheese can be completely omitted or replaced by less expensive shelf-stable shredded parmesan. Pine nuts can be replaced by a handful or so of any nut, including walnuts or blanched almonds. Extra-virgin olive oil should not be replaced with regular olive oil, because the flavor cannot be matched, and this is a sauce that isn't cooked. Fresh basil can be somewhat pricey when making homemade pesto, but frozen spinach is a good stand-in for a bulk of the greens. From there a few sprigs of fresh basil and/or fresh parsley livens the flavor. Of course, fresh baby spinach can be used, too. To make this sauce simply add the greens (thaw the spinach if using frozen) to a food processor and start pulsing. Toss in the cheese and nuts and then start streaming extra virgin olive oil until the sauce or paste is to a good consistency. Some may like their pesto thicker than others. Don't forget to salt and pepper to taste, and a squeeze of fresh lemon is a nice finishing touch. This can either be enjoyed totally vegetarian, or frozen shrimp which comes de-veined and fully cooked adds quick protein to the meal.

A large can of canned tomatoes either diced or whole (crush tomatoes with a fork) can be transformed into a zesty tomato sauce with just a few ingredients. One onion diced and caramelized in the bottom of a sauce pan with a few cloves of crushed garlic, a tablespoon or so of crushed red pepper flakes  and a splash of balsamic vinegar kicks up the flavor. Pancetta or bacon can also be added to the sauce for some added flavor. Add the can of tomatoes and simmer until the sauce has reduced. Be easy on seasoning, because bacon, canned tomatoes and other ingredients can actually add some saltiness, and there will be a good amount of heat from the crushed red pepper flakes.

Cooking pasta seems like the most mundane kitchen task, but there are a few major things that are often overlooked. Pasta needs a lot of water to cook in, so the biggest pot in the kitchen should be used. If there isn't enough water, the starches build up in the water and the pasta sticks to each other. A quick splash of olive oil can be put in the water, too, to help with this. Be sure to season the water as soon as it starts to boil. Salting the water helps to season the pasta from the inside out, so that the flavor doesn't just coat the pasta. Most people don't enjoy overcooked pasta, and pasta continues to cook after it is pulled out of the cooking water, so pull the pasta off the heat when it has the slightest bite in the middle, known as al-dente. 

When serving the pasta dishes, it is a good to add the pasta to a sauce pan and stir so that the pasta absorbs the most flavor. With the pesto sauce you can just put the sauce in the bottom of a serving dish and spoon pasta into the sauce. Don't throw the pasta water out too soon because it can be needed to add to the sauce to thin it out. The pasta water has a great amount of starch in it, which is better than just plain water. 

The best way to finish these sauces is just a drizzle of good extra-virgin olive oil or some extra cheese (if you're not a "dairy-freeer")

*** Don't know which pasta to choose? Think about the thickness of the sauce. Angel hair pasta is good for thin sauces, while sauces with either ground meat or just thicker is good for pasta with ridges or hollow pasta like macaroni that hold the sauce. For the recipes in this blog spaghetti or linguini (which means little tongues) work well. 

Baking without Eggs

Eggs have been the subject of many a food studies over the years resulting in headlines of "Eggs are good!" only to be  followed by "Eggs are bad!" Vegans omit eggs as part of their diets for ethical reasons, and others avoid the yolks for fear of high cholesterol. Removing the typical omelet or scramble from the menu might be easy, but when it comes to baked goods sometimes eggs are hard to replace. Egg substitutes work, but are often hard to find and expensive. 

Depending on the recipe there are two fruity ways to avoid using fake eggs. Applesauce can be substituted in a 1/4 cup to one egg ratio. This works quite well, and it is fairly easy now to find applesauce with no high-fructose corn syrup. The only difference in a baked cake normally is that the applesauce cake ends up being more moist. It's a good idea to measure all the wet ingredients and add them in small increments, possibly not adding all of them. If making something from scratch adding a bit of flour can correct any problems with consistency. Applesauce is a great way to cut calories and fat, too.

Bananas are another great way to bind ingredients in a recipe, especially brownies or chocolate cakes, not to mention banana nut bread. Bananas add a lot more flavor than applesauce, so the best way to determine which fruit to substitute is whether banana flavor would suit the recipe better. A medium sized very ripe banana will take the place of two eggs in a recipe. If bananas aren't ripe, a quick  spin in the microwave will help soften them. Each banana is about 100 calories, so it is still a bit of a savings heading into spring and summer.

Shake Up Recession Fare

Beans and rice are about as buget friendly as you get, but all it takes is some vegetables and spices to get a great easy gluten and meat free meal. This variety features black beans with vegetables and Mexican spices.

Ingredients
1 zucchini diced
1 ear of corn (or 1 - 1 1/2 cup frozen corn)
1 green or poblano pepper or jalapeno pepper, diced
1/2 cup diced red onion
1 can of diced tomatoes (regular or fire roasted)
1 can of black beans
1/2 cup (uncooked) white or brown long grain rice
1 tbsp cumin
1 clove garlic, 1 tsp garlic powder
salt & pepper to taste
hot sauce, prefered brand (optional)
fresh cilantro (optional)

This whole meal can be prepared up to a couple days ahead of time and reheated, which is pefect for parties. This is also a great meal to cook on a Sunday evening and then eat all week for dinner or lunch.

Some prefer onions raw as garnish, or more mild scallions, but if raw onion isn't your thing, either scratch them all together or throw them in a sautee pan with the other vegetables and mellow the flavor. Throw the peppers, zucchini and corn into a hot stockpot over medium to medium high heat and a tbsp of light colored grapeseed, vegetable or canola oil. If using fresh garlic, throw this in after the other vetetables. Sautee vegetables for 10 minutes and add can of tomatoes, 1 cup of water and the cumin. Turn the heat to high.

Once the vegetables have started to simmer, add rice and cook for cooking time stated on the package of rice. Unless it is quick cooking, this will be about 40 minutes for brown rice or 25 for white rice. Be sure to stir the mixture every 5 minutes or so to avoid sticking to the bottom, but keep covered to steam the rice and cook it quicker. When the rice looks close to done, add in the can of strained and rinced beans.

Garnish with hot sauce, fresh cilantro, and the raw onion if you'd rather use that for garnish. This can even be served in lettuce wraps at a summer cookout.

English muffin with "F.R.O.G." Please!

Fruit jams are often uninspired, but a good preserve or compote can be worked into breakfast, lunch, dinner and dessert with some creativity. This jam was inspired by one found at a farmer's market in Ohio, and it was called "F.R.O.G" spread. It stood for fig, raspberry, orange and ginger. It is spicy, sweet and a bit savory even - perfect for topping an english muffin, topping ice cream or cheese cake or even served with the ordinary Easter ham. It doesn't have any gluten in it, so if avoiding gluten and experimenting with different breads and muffins, sometimes a nice jam adds a nice bit of flavor and makes them palatable especially to children. A great dessert idea is to take a grain such as quinoa or rice and make a rice pudding with this spread stirred in at the end. Great flavor that compliments Middle Eastern and Indian flavors well.

To make this jam, which makes about 3 or 4 large jars worth, just grab a saucepan that is large enough to catch any splatter. When heating sugary substances, it is important they don't go onto the stove because they'll never come off. No large saucepan? Just stick to a double boiler, then. Grab a mixing bowl to fit over whatever pot you have. Shopping for ingredients consists of finding a container or bag of dried black mission figs (about 8 ounces), a jar of bitter orange marmalade (bitter is important, to give it some balance and to keep it from getting too sweet), a small 12 to 16 ounce bag of raspberries or black raspberries and a bag of candied (preferably uncrystallized ginger). For a spicier compote, add more candied ginger or simply grate some fresh ginger into the mix. A little goes a long way with fresh grated ginger, though.

Start with the raspberries. Empty the whole bag into the saucepan or double boiler and warm until the berries are all melted and just short of boiling. Keep the heat high enough to just barely simmer, but not hot enough to keep at a rolling boil. While the raspberries are warming through it is a good idea to get the rest of the ingredients all ready, which consists of cutting the ginger and figs. Dried figs are sometimes hard to cut, but a serrated knife often works best. Once the ginger and figs are diced, they can be added to the raspberries. Once those ingredients have incorporated and warmed, add the orange marmalade and stir often until the ingredients have all come together. This jam should keep in the refrigerator for a couple weeks in an airtight container. It is perfectly fine, though, to go ahead and freeze in small portions, especially if just cooking for a small family or yourself.

>>> Sensitive about seeds? Fig seeds are incredibly small, so it is best in these cases to get a nice strainer and strain the warm mixture a few times to get a smooth jam. It will weed out the tasty rind of the bitter oranges, but still retain great flavor for those who normally have to be so careful with fruit spreads.

New to the Picnic Circuit

There was an earlier post on hummus and how to make your own. Here is a great quick idea of a new use for this great versatile spread. No matter how cold the spring wind can feel, the season of picnicking is knocking on the door. Tuna and chicken salads can often taste pretty dull and because they are mayonnaise-based, they are hard to work into outdoor menus. Hummus can stand it its place and make for a more nutritious salad. 

Simply take a can of good quality tuna or flake a grilled tuna steak up (or shred a few  cooked chicken breasts) and dice a few stalks of celery, add some sweet pickle relish (bread and butter pickles diced makes a great sweet relish - just watch out for high fructose corn syrup) and as much hummus as you like. Stir and add a squeeze of fresh lemon, salt and pepper to taste and find a nice cracker to accompany. This can even work for canned salmon, and a bit of dill adds a nice touch. 

Don't be afraid to branch out, either. Switch up to a flavored hummus or turn the formula on its head. Combine raisins, carrots, tomatoes, chicken, hummus and some curry powder combine to make a great Indian inspired chicken salad with many of the flavors of byriani rice. 

Be a Tea-tender

Tea time connotes stuffy afternoon gatherings with finger sandwiches and crumpets, but tea time can be as fun as happy hour with some creative blends and presentations. These are wonderful for kids, baby showers, or any other time when "unleaded" beverages are preferred. 

These two  mocktails are caffeine free, too, so they are great for any time of day. 

Moji-tea

To make this beverage just get a large pitcher and fill with ice and lime slices. Brew a large amount of peppermint tea (or green and peppermint if not avoiding caffeine) and simply pour over the ice and limes. Remember to use about 1 tablespoon per 8 ounces of water. Sweeten with either stevia or agave nectar to avoid a sugar buzz, and serve on a warm day in fun glasses. This is extremely refreshing and goes well if serving seafood or grilled veggies. 

Hibiscus Sangria Sun Tea

This bold red-colored tea has all the flavor of it's alcoholic cousin, but won't lead to any crazy behavior. The ratio for mixing the ingredients is for every 2 cups of water to have 1 tbsp of hibiscus, 1 tsp of rose hips, 1 tsp of lemongrass and 1 tsp of orange peel. A small chunk of cinnamon bark  can also add a nice spice, but isn't necessary. Place a large tea ball or filter with all the loose tea needed to a large pitcher and add sliced fruit. Any stone fruit (peaches, plums, etc) work well, as well as oranges, blood oranges, blackberries, strawberries, etc. A good idea is to buy frozen fruit for this -already cleaned and precut - and often a great value. Fill the pitcher with water and sit in the sun for a few hours until the tea has brewed and the fruit has marinaded in the flavorful brew. Remove the tea filter and serve in pretty glasses. Sweeten to taste with agave nectar or stevia. 

 Enjoy your new tea-tini recipes!

A Tad on Teas

Bagged teas can be expensive and completely unnecessary considering the tasty cost-effective alternatives. While loose teas are available at high end grocery stores or health sections of some markets, The Good Earth located in Broad Ripple off Guilford Ave. sells bulk teas and herbs - many organic - for less than a dollar an ounce in most cases. For anyone desiring to be more in touch with their food, getting a bag of real chamomile flowers or rose hips may elevate the ordinary boxed teas to another level. Teas can be as flavorful as a juice, sweet like soda, and yet as nourishing if not more than a glass of water. It is gaining some popularity at coffee shops because hot tea is often the cheapest beverage on the menu, the price of a few dollars easily buys several cups of tea when buying in bulk. Another benefit is that loose whole leaf teas and herbs are much higher quality than what is often in commercial bagged teas. They take a bit longer to steep, but have richer, unmatched flavor. 

Finding the right way to brew loose teas is important, but by no means difficult. There are baskets, tea balls and even bags to fill yourself. Some bags even come ready to press shut with an iron, or even easier - a hair straightener. Pre-bagged whole leaf tea can be ridiculously expensive, but this option allows the best quality tea to be both portable and affordable. Most coffee shops won't charge much for a cup of hot water. 

Storing loose teas and herbs isn't rocket science, but they will loose some potency just sitting in cinched shut plastic bags. A good investment is to find some airtight containers, either tins or just regular tupperware type containers and keep blends and extra tea in those. Keep cool and dark, and they should get an excellent shelf life. The best thing about teas are that most spices and herbs can go into teas, as well, and because they are steeped they don't need to be powdered. Whole cinnamon bark can stay flavorful much longer than ground cinnamon, for instance.

Brewing hot teas are pretty straight forward. It's good to have anywhere from one to two tablespoons per serving of hot tea, depending on preference. Some teas are more flavorful than others, which affects how much and and how long to brew. If using herbs for medicinal purposes it is suggested to keep them brewing for 10 to 15 minutes, but in general most teas are pretty much done after 5 minutes. Black, green and white teas should steep no longer than 3 minutes in water that is either just short or that has just started boiling because they tend to get bitter. Many herbal blends and rooibos don't tend to get bitter.  If using a tea ball or some other filter system, keep herbal loose tea for brewing multiple cups in a day. Caffeinated teas, however, release 99 percent of their caffeine in the first 60 seconds of steeping, so they should be refreshed. Although it isn't always a practical reality, filtered and purified water makes cleaner tasting teas as opposed to tap water, and is preferred among true tea fiends. 

Some good herbsm spices and herbal teas to ask about. These are all caffeine free and have great medicinal benefits from energizing to relaxing, balancing blood sugar to helping with heartburn:

Hibiscus, rose hips, lemongrass, chamomile, honeybush, red and green rooibos, ginseng and Siberian ginseng, orange peel, red raspberry leaf, peppermint, spearmint, fennegreek, cinnamon, St. John's wort, licorice root, and chicory. '

Asian Take-In Food

Since Asian food was among one of the restaurants that won the second Everything but the Kitchen Sink blog poll, it creates a demand for some basic stir fry ideas and techniques. Stir fry is generally thought to be an Asian dish popular in Chinese cooking, but the base idea of quickly cooking vegetables and protein over high heat and serving over rice extends into Thai cooking as well. They can be a great diet staple for those with gluten allergies, and can be made with or without meat. Most stir-frys are cooked in woks, which can either be electric or just like a deep concave stove-top skillet. Either works fine, and no rice cooker is needed either. In a pinch, a large sautee pan will work to cook the dish in, so while the end product may taste exotic, it can be made with everday materials and ingredients. As far as choosing vegetables, carrots, celery, red and yellow bell peppers, mushrooms, green onions, bean sprouts, snow peas and broccoli are all good to use in combinations. Water chesnuts and bamboo shoots are normally found canned, and can be tasty, too. It doesn't seem like there would be many options for rice as vegetables, but cooking time, color, texture, shape and flavor can be different with each variety of rice. Brown rice takes a lot longer than white to cook, but adds extra nutrients and fiber. Stir-fry is a great way, even, to sneak brown rice into the meals of kids and those reluctant to eat anything remotely good for them. Forbidden rice, which is black, can be difficult to find, but is extremely delicious and not to be confused with wild rice, which actually isn't a rice at all (it's a grass). Short on time? Check out the frozen section of most supermarkets because they often have white and brown rice available precooked in microwavable servings. Short on cash? Get bulk rice and fix a large amount on an evening when there is some spare time. Then portion out small amounts of rice and freeze. They come back to life with a gentle thawing and reheating. Sauces are generally soy sauce based, but can include different chile pastes (i.e. Thai chile paste), hoisin sauce (a sweet Chinese barbecue sauce), rice wine or sherry vinegar, even citrus juice. Chinese five spice, ginger, and garlic are all popular spice choices as well. A good suggestion for a great tasting Asian dish is to choose something from every taste and combine them. Salty soy sauce, sweet hoisin sauce, acidic sherry vinegar, spicy ginger and savory garlic combined make an excellent marinade for meat and vegetables. To get a good ratio, plan for 1/4 cup of sauce for every portion of stir fry. Then divide equally the soy, hoisin, vinegar and add about 1/4 tsp. per serving of chinese five spice, ginger and garlic. Fresh pressed garlic and ginger taste amazing, just be aware they have a much stronger flavor and go a bit lighter on them.  Making a great stir fry is all about preparation. Having all the vegetables cleaned, chopped and ready to go, and having the meat or protein marinading and thawed is very important. Cooking is done at high temperatures and is a bit like a roller coaster. Once it stops, there is no time out. If making rice, start it before the rest of the stuff goes into the wok. Choose a light colored oil, such as grapeseed or vegetable, and put a couple of tablespoons in the bottom of a hot wok. Start with the vegetables that take the most time to cook first (like carrots and celery) and every couple of minutes add more vegetables until they are all in the wok. Make sure to use two high temperature safe spoons to toss the vegetables and make sure they cook evenly. After vegetables are about 70 percent done, remove them and add a tablespoon more oil and cook protein (without marinade, but save it). Putting ingredients into a hot wok will be noisy and can splatter a bit, so be prepared. Toss meat the same way, and when the meat has a nice sear on the outside add the vegetables back to the wok and add the marinade. Turn down the heat slightly, but keep at a moderate heat until the meat is fully cooked. Serve over rice and enjoy.

Raw Cheese Possibilities

For those who are lactose intolerant and have to avoid all dairy products, some products may be surprising and worth a try. Pasteurization is a given with most dairy in America, thanks to Louis Pasteur's invention that slowed the growth of bacteria in foods. This extends shelf life, which is essential in a super market culture, as well as helps to limit the chance of getting sick. Why is this important to those with lactose intolerance? Well, the bacteria that is naturally found in milk helps break down the sugars and compounds in dairy that cause digestive distress. Lactose is a sugar found in milk, which thanks to aging naturally diminishes. Raw milk cheese, now widely available in even major grocery stores, contains all the bacteria and is generally aged, resulting in little to no lactose. Parmesan, Asiago, Romano, and most mountain cheeses are the most likely to be made with raw milk, although many varieties can be made from raw milk.  One of the most isolating things about food allergies can be social gatherings and trying to find something to eat while feeding others without food allergies. Finding exceptions to the rule like raw cheese can be a way to please all with no compromise. To be able to make a pizza and not hear about the strange texture of a soy cheese, for instance, is a great luxury. 

The best advice is to look at the label and make sure that the carbohydrate amount is extremely low and that the first ingredient is unpasteurized milk. Some find it easier to digest sheep or goat milk, also, because those animals' milk doesn't have as much natural lactose as milk from a more bovine source. It is important, though, to be aware that this suggestion is not safe for those with milk allergies or those allergic to the protein in milk. Allergic reactions resulting in anaphylactic shock are not caused by the sugar in milk, but rather the substance as a whole. 

Spritzers for Spring

Spring officially toasts the beginning of grilling and entertaining outside. These gatherings often serve sugary punches or alcoholic cocktails, but juice spritzers can be flavorful, refreshing and alcohol free with no added sugar. There's a huge number of varieties of mineral or sparkling water available in grocery stores, often even under a store's private label which is always a great way to save a few bucks. These waters should not be sweetened at all, even with fruit flavors like lime, orange and raspberry. The best juices to use for spritzers are unfiltered 100 percent juices or fresh squeezed juice from fresh produce. These juices are often a bit pricey compared to other juice blends, but when considering that cranberry juice cocktail, for instance, is only at most 20 percent cranberry juice, it is a great value. The other great feature of good quality 100 percent juices is that it only takes a splash or two of a juice to flavor one 10 to 12 ounce drink. 

Combining juices and sparkling waters can be as exciting as working with a full paint palette. Some great stepping stones are 100 percent cranberry juice and orange sparkling water or 100 percent cherry juice and lime sparkling water. Blueberry and lemon go well together, as well, and any sparkling lemon water with juice added tastes like sparkling berry lemonade. The best part of these drinks, as stated before, is that they contain only natural sugars. If extra sweetness is needed, agave nectar is a great choice because it will dissolve in cold beverages and has a low glycemic index. Glycemic index is a measurement of how quickly sugar enters the blood stream, and foods with low glycemic index contain energy that sticks with the body and doesn't cause high blood sugar spikes. 

Some fun ideas for garnishes are candied citrus peels, which are also great for adding to hot teas. Even peppermint leaves for freshness or thin chips of ginger for spiciness can be candied the same way. These add a touch of sweetness and a sense of fun. This is a great project to do on a day when you're going to be home most of the day. Start by taking the peel of limes, lemons, oranges, grapefruits or any other citrus fruit. If using ginger, peel and slice in as thin of slices as possible. In a saucepan combine 1 cup water and 1 cup granulated (preferably raw) sugar for every cup of either ginger or citrus peels. Heat on low or medium, making sure that the sugar does not boil. If the mixture gets too hot, turn it down. Soak the citrus in the simple syrup once the sugar has dissolved and keep in for several hours, cooking slowly until the syrup has absorbed into the fruit. Remove the peels and set on a cooling rack with a paper towel underneath. It is optional at this point to add more sugar to the outsides, but is by no means necessary. They can dry overnight and then be kept in a bag or airtight container. 

A Poppin' Good Time

Many people will be hosting parties or viewings of the National College Athletic Association Final Four tournament this weekend, and where people meet, food often follows. Game day menus can often slide into the mundane tortilla chips and salsa area, but since money is tight, especially among college students, a great option to please a crowd is to pop a huge batch of popcorn. 

Homemade popcorn is one of the easiest and cheapest ways to feed sports fans. The only ingredients are 2/3 cup of popcorn kernels (any variety will do) and 1/4 cup light cooking oil (grapeseed, canola, vegetable, etc) and whatever flavorful add-ins sound delicious. It is easy to make a couple of batches, each with different flavors. Some popular ideas are obviously salt and melted butter, but a 1/4 cup sugar to make kettle corn  or even a few tablespoons of chili powder and/or cumin added to get chili flavored popcorn. 

The main technique is to get a large stock pot with a wide base and high sides. Popcorn will expand and need space to pop, and a wider base allows for more distribution of heat. Keeping the proportions of popcorn and oil the same, a smaller pot can be used to ensure that the kernels are in as close to a single layer on the bottom of the pot as possible. Heat the oil on medium and put the kernels in the pot. As soon as the first kernel pops, stick a lid on the pot and start shifting the pot from side to side. This keeps the popcorn from sticking and burning on the bottom and makes sure that the oil is evenly coated on all the kernels. 

The best time to add salt or other spices and add-ins is right after the popcorn has popped. Allow a few more shakes to make sure all the flavors are well incorporated. They can be added as soon as the kernels start to pop, but can increase chances of burning and flavors can alter with extreme heat, which isn't near as tasty or crowd pleasing.

Break the Fish Stick Addiction

No one is ever going to judge a baking sheet full of fresh-from-the-freezer fish sticks because they are so well loved, but they won't exactly go so far as to impress family or a date. Since this is the season of Friday fish dinners, here is one that is very easy to prepare and very tasty. There is even a side dish included.

*This recipe calls for trout, however salmon, or any flaky white fish such as cod or tilapia would also work. Buying fish fresh can often be a challenge in the middle of the country, although many grocery stores offer a great selection of wild-caught flash frozen fish (these are often a much better value, too). Just be sure to thaw gently in either a warm water bath or in the refrigerator for a day before using. 

The ingredients for this dish are simply the trout fillets, fresh lemon, extra-virgin olive oil, salt, pepper, marjoram and panko break crumbs. Panko bread crumbs can be found in the international aisle of the grocery store, or near the rest of the baking products. They have a consistency and weight of light crispy saltine cracker crumbs. Take the thawed fish and season with salt, pepper a squeeze of fresh lemon juice. This restores a very fresh taste to the fish. Next, lightly drizzle with olive oil. On a plate or shallow dish pour out a thin layer of bread crumbs and season with salt, pepper, and 1/2 teaspoon or so of dried marjoram. Combine dry ingredients and place fish skin side up in the bread crumbs creating a thin layer of breading. Place breaded fish on a broiler pan skin side down (only one side of the fish is breaded). Place in a 350 degree oven and bake for 10-12 minutes depending on the thickness of the fish. Flaky white fish will take slightly less time, because the fish is thinner and less dense. The panko bread crumbs will form a crispy crust with no thick breading. 

A great idea for fresh vegetables is to steam them with citrus rinds. Orange and lemon rind reserved and thrown into a steamer basket with fresh green beans or asparagus make the perfect spring vegetable and go with the lemon flavor on the fish. It is a great way to add flavor to vegetables that isn't high in fat or salt, not to discourage from also adding a small amount of margarine or salt to taste. Citrus juice can be used, as well, added to rice or couscous. Just substitute some of the cooking liquid to tie all components of the meal together.

This truly is a meal to impress anyone and to embrace fresh spring flavors. Enjoy!

Total Guilt-Free Soup

Most people find themselves craving soup more in the winter and colder months, but soup can have a place on a year-round menu. Soup is versatile enough to make very diet friendly and allergy free. This soup is perfect for those craving a warm bowl of great flavors, maybe on a rainy colder spring day, but won't weigh down the quest to fit into that bikini. It is totally vegan, yet high in protein and has no pasta, so is great for those avoiding wheat. 

Most recipes have the flexibility to literally trim the fat from the dish through different cooking methods. This soup is no exception as it leaves total discretion and power to the chef to decide how much and which oil to use when sautéing the vegetables before pureeing. No blender, food processor or hand-immersion blender, don't worry - just pick up a hand masher and make a soup Amish style. This will add that magic ingredient of time and care that makes all food taste so much better.

Ingredients for this soup are easy to get and make a large batch of soup suitable for freezing small portions for lunches and eating all week. 

2 sweet potatoes

2 leeks

1 celery heart (including greens)

1 bulb of anise/fennel (reserve some of the green top)

1 can of white kidney beans (or garbonzo)

5 cups vegetable stock

2 garlic cloves

herbs and spices***

Preparation 

Leeks are the most tedious vegetable to prepare in this recipe because they must be properly cleaned. They grow in sandy soil and the sand gets down in between all the layers of the leek. To avoid a gritty soup, cut the tough green tops and the very tip of the base off. Then slice the round leek in half and dice into half moon shapes. Then simply place all the cut leeks in a large bowl filled with water, or the sink filled up with water. With your hands move the leeks around and separate the segments. All the sand will fall to the bottom of the sink and the bowl. Skim leeks from the top and drain the water. 

In a large stock pot with at least a tablespoon of margarine, olive oil or grapeseed oil, start the leeks, diced sweet potatoes (skins on or off) and garlic on medium to medium-high heat. Salt and pepper these base vegetables liberally and stir until the leeks soften. Add one cup of the vegetable stock and keep on medium-high heat. Continue to stir occasionally. The stock will cook down and the vegetables will start to soften more noticeably to form a starchy thick vegetable base. While the soup is working, dice the celery and fennel. For a video of cutting fennel, see this video.

When the cup of stock has mostly reduced, add the celery, fennel and spices to the pot along with the remaining stock. Bring to high heat and simmer for 20-30 minutes. Add drained beans and remove from the heat. Let sit for 10-15 minutes before blending in a blender or food processor. If mashing or using a hand blender, this step can be done as soon as the soup is done. This soup can be kept somewhat rustic and chunky with a quick blend, or pureed and strained to form a smooth vegetable soup. Garnish with a sprig or two of fennel greens and fresh pepper. Some might enjoy some parmesan cheese or coconut cream for extra flavor. As is, though, this soup is full of vitamins, protein, fiber and is a great allergy-free lunch option.

***This soup is pretty basic and can be complimented by just about any herbs and spices. It is nice to reserve some of the leafy fennel tops for finishing the soup. They are pretty and have a sweet licorice flavor. The spice blend for this soup is pretty variable to include corriander, cumin, dried marjoram and thyme and tarragon and celery seed, not to mention white pepper and salt to taste. A good suggestion would be to start with a teaspoon of each of the dry spices (corriander, cumin, marjoram, thyme, tarragon and celery seed). This is by no means set in stone, though. Any one of these can be left out or substituted and it would still leave a great bowl of soup. If the soup still doesn't taste well seasoned to your tastes, increase the amount to 2-3 teaspoons. 

Sunny Citrus Primer

Welcome back after a sunny spring break, and in honor of the warmer weather today is a good basic guide to citrus. The first Everything but the Kitchen Sink blog poll turned out to be a tie between citrus and berries. Thanks to all those who voted, and look forward to upcoming information on both kinds of fruit and handy recipes. 

As a group, citrus fruits originated in Asia and even though seed and trees have been transported all over the world, they prefer tropical or subtropical areas like those in Central and South America. Some southern and western states can sustain very fruitful citrus tree populations, such as Arizona, California Florida, Texas and Louisiana. No matter the color, shape, flavor or size, al citrus fruits have some degree of tartness and contain high levels of vitamin C. The best way to shop for citrus is to look for uniform roundness, those that feel heavy for their size, and a peel with no blemishes. Citrus fruit should not be too firm or too spongy but give slightly to light pressure. These are all ways to ensure great flavor and juiciness. Once the citrus is in your hands, to get the best life out of it is to keep fruits in a plastic bag sealed in the crisper of the refrigerator. In most case, this will ensure up to 2 weeks of freshness. A good thing to remember, however, is that cold citrus doesn't give off as much juice. A quick zap in the microwave for 10 seconds and a roll on the cutting board or counter will get the juices flowing again. 

Some citrus seems ubiquitous, like oranges, but others like satsumas are a bit less well known. Here is a good shopping guide for most citrus varieties and some common hybrids:

Oranges are divided into bitter, sweet and mandarin oranges. Bitter oranges are valued for their essential oils found in the thick peels. The flesh is not normally eaten raw, but often cooked to make marmalade and other sweet treats. Seville and Bergamot are the well known bitter oranges, the later of which gives Earl Grey tea its distinctive flavor profile. Sweet oranges are the most popular for eating and juicing. They are the familiar group of navel, Valencia and blood oranges. Mandarin oranges are not only their own type but actually a group of oranges, which also contain tangerines, satsumas and Dancy oranges. All of the mandarins are easy to peel and have small segments and few seeds. Clementines would also fit into this category.

Lemons have been used for centuries for their medicinal purposes as well as for bleaching. They have a high acid content, and therefore a very high level of Vitamin C. Although pre-squeezed lemon juice is a very handy thing to have in the refrigerator, it shouldn't always  replace fresh squeezed because  the juice actually begins to lose all vitamin content soon after squeezing. Meyer lemons are a hybrid of oranges and lemons. They have smoother skin with smaller pores and are a bright golden yellow. The flesh is still quite tart, but is much sweeter than a regular lemon.

Citrons are a relative of lemons and are used for the peel's lemon scented essential oil. The peel is very thick and the fruit like bitter oranges, is rarely eaten raw because of the intense tartness. They, too, are used for marmalades and candies.

The common  limes found in markets are actually Persian limes. They are a rare exception to the rule that blemishes and browning of the peel should be avoided. In limes, it does little to affect favor as long as the majority of the peel is not brown. Key limes are much smaller than Persians, and are much rounder. The skin and fruit is more yellowed and the flavor is much more tart. They are hard to find fresh, but the juice is often found in markets and is great in cocktails and desserts. Simply replace some or all of the liquid in a desert for key lime juice, and it is an instant way to make any old favorite a new summer picnic stunner.

Grapefruits are named for the grape-like clusters they form as they grow on trees. Yellow, white and ruby are all varieties seen in grocery stores. They all have very similar colored peels, but flavors tend to vary greatly. All are quite larger than an orange, and should feel very heavy for their size. They are quite tart, but high in vitamin C and ruby grapefruits are high in vitamin A. 

Pomelos are thought to be ancestors to the grapefruits eaten today. Pomelos are much larger, sometimes as large as 20 pounds or more and have a very thick skin that is used for fragrances and cooking. Pomelos are high in potassium as well as vitamin C. Although slightly sweeter than grapefruits, they can be used as part of any substitution.

Tangelos are a hybrid between tangerines and pomelos. They look like thick rough-skinned oranges, although have a much more tart flavor profile. They are great to use eating or getting a tart juice, because tangerines are small and harder to juice.

Another great hybrid is the ugli fruit, and from the outside it isn't the prettiest thing just as the name suggests. These are a cross between a tangerine and grapefruit. The skin is very thick like pomelos and often looks misshapen, so perfect roundness is not as valuable when looking at ugli fruits. They fruit is anywhere between a light green and pale orange but is often yellow in color. Their flavor is tart, but edible much like a grapefruit. 

The last variety to talk about is somewhat of an oddity, because the whole fruit is consumed often in one bite including the peel. The kumquat is a perfect example of flavor contrast. The skin is very sweet and thin, while the fruit itself is unbelievably tart. Kumquats are often no larger than a thumb and are a rounded oval shape. They are orange in color and are popular in the western U.S. Kumquats can be cooked in sweet dishes or eaten raw. They are worth a try if unfamiliar.

Enjoy shopping and experimenting with citrus, and for those who voted for berries, don't worry - more information to follow.

Soup on the Cheap

So it's Thursday, and most people are ready for Friday pay day. The pantry might be a little bare, but that doesn't mean a good meal should be hard to scrape together. Here is a quick and easy soup that is easy to adjust for any allergy and from vegan to carnivore alike. It will keep for a few days and be delicious any time of day. It is also 97.5 percent guaranteed to defend the sharp March winds and cold dip in temperatures in between welcome warm bursts.

Garlic is the feature of this soup. It has natural antibiotic properties and is known for contributing to overall health. It is easy to find now in the spice section already chopped and jarred or in the freezer section already minced. This is the best option for this soup, which calls for 20 cloves of garlic. Worried about bad breath? Always remember that two garlics cancel each other out, which is why this soup recipe makes plenty to share. It is also incredibly fast to make, so just in case you were thinking of driving to a fast food restaurant, this soup will be in your mug or bowl in 20 minutes at the most.

Ingredients

5 cups chicken or vegetable broth

1 large yellow onion - diced

20 cloves garlic (or equal amount of prepared garlic)

1-2 cups of frozen chopped spinach

2 carrots shredded

protein - either in the form of 2 eggs, 1 chicken breast, or 1 can of white kidney beans

1 tbsp of thyme

Salt and pepper to taste

Extra virgin olive oil (enough to sautee onions)

Preparation

Sautee the onion in extra virgin olive oil over medium heat until the onions get translucent. Add the 5 cups of broth and garlic to the stock pot and bring to boil. Add in  shredded carrot and spinach and return to boil. Add thyme and salt and pepper. If using chicken, chop and drop into the soup and let poach in the garlic broth. If not, add kidney beans toward end of cooking or eggs right before serving, using a fork to shred the eggs into the soup. The perfect topping for this soup is just some extra black pepper or sprinkle parmesan cheese.

Want to make this fancy? Take some parchment paper and spread it on a baking sheet. Sprinkle parmesan cheese in little circles spaced an inch apart, like making cookies. Sprinkle black pepper on each mound of cheese and put under the broiler. WATCH these, they'll melt quickly, but turn into delicate parmesan pepper crisps for the top of soup. 

Get Hooked on Lox

Smoked salmon falls under one of those classic menu options offered at many a bagel deli around town. It is even widely available at grocery stores, now, there is still some intrigue surrounding this familiar food. For instance, is all smoked salmon called lox? 

The answer to that question is no. Lox is a brine cured cold smoked salmon, and is generally slightly more salty than normal smoked salmon. Salmon is either cold or hot smoked. Hot smoking takes place in temperatures of 120 to 180 degrees for 6-12 hours. This kind of smoking is normally used for whole salmon fillets and can be served at restaurants as entrees and such. It generally is not the kind found in the deli section and put on bagels. Some hot smoked salmon is even spiced and cut into small jerky-like strips. Cold smoked salmon is what most people are familiar with. It can be smoked from 1 day to 3 weeks at temperatures of 70-90 degrees. This means, by definition, that those eating a raw diet can eat cold smoked salmon, because it is never heated above 118 degrees.

Nova is something that is seen often in packaging. It is simply short for Nova Scotia and broadly describes all cold smoked salmon. There should be no flavor differences, although just be sure in general to inspect whether the salmon has been brined or cured. Those processes add extra sugar and salt to the salmon, and can dramatically alter the flavor. 

Here is the classic Bagel and Lox combination, and a spicy alternative for those who never fear flavor even early in the morning.

The Classic Lox Bagel

Ingredients 

-Everything or whole wheat bagel

-Cream cheese or hummus*

-Red onion

-Tomato  (large slicer tomato or romana)

-Baby spinach or green lettuce

-Capers (opt)

-Cucumber (opt)

-Atlantic Smoked Salmon

Simply toast bagel, spread cream cheese and top with favorites. Serve open faced or as a regular bagel sandwich. This will deliver healthy protein and omega fatty acids.

*For those watching calories, go for lite whipped cream cheese, not soy. The soy alternatives often have very unhealthy hydrogenated oils. Dairy free? Go for some hummus - still tastes great.

The Spicy Switch-Up

Ingredients

-Indian Naan bread 

-Cream cheese or hummus 

-1 tsp red (hot) or yellow (medium) curry powder

-1/2 tsp smoked paprika

-Red onion slices

-Roasted Red Peppers

-Baby spinach

-Wild Sockeye smoked salmon 

Mix the spices in with the spread of choice and spread on toasted Naan bread. This will be a delicious open faced salmon breakfast or lunch. You might like it so much to  eat it for dinner, too. 

>>> Wanting to do an appetizer? Just take your favorite smoked salmon and top a cracker, mini toast or crostini with cream cheese, lox and a sprig of fresh dill. It is an easy and elegant way to entertain a crowd. It also allows you to spread the lox over a lot of appetizer bites, so it is budget friendly. 

The Magical Mystery Tour Concludes with Herbs

Sorry for the weekend delay on the herb post, but here it is, as promised.

As stated before, a herb is nothing  more than a source of potent and delicious oils found in the leaf of a plant. Many have been given royal status by the Greek and Roman civilizations and have helped shape cultures and medicinal practices. Herbs were used to signify importance of certain character traits (such as sage with wisdom or courage, or rosemary with remembrance). For this blog, however, the focus is on their tasty attributes. Herbs are great to use more of for anyone with allergies or those watching their food intake. They have no calories and can enhance the flavor of the often bland allergy-free food choices.

Here is a mini-dictionary of common herbs found fresh in most supermarkets. In general all fresh herbs should be reserved to put in near the end of the cooking process. Their flavors are much more delicate than dried herbs. Storage is normally best in the refrigerator. Keep the herbs dry and cool. Some last longer than others. Basil keeps for short times and is prone to blemishing, while rosemary is almost evergreen-like and can last for weeks. In general don't use fresh herbs that have darkened leaves or that have an off-putting smell.

Basil - most well known for Genova pesto, its leaves have a mild licorice flavor. There are several varieties, but lettuce leaf is the most popular in supermarkets. It is very perishable, and should either be used or cut and frozen in olive oil within a few days of purchasing. It is a very easy plant to grow, and yields enough basil for the most zealous seasoner. Like extra color, try an opal basil plant with dark purple leaves and pink flowers. Use a very sharp knife or tear basil, because it bruises easily. Fresh basil goes best with vegetables, in salad dressings and in pasta dishes.

Chives - These are the smallest member of the onion family and have a mild flavor. The best way to cut them is just to snip the ends with scissors. For being an herb, they have great vitamin A content, as well as potassium and calcium. Chives give almost anything an instant freshness, from rice to chicken to eggs. Look for bright green stems that are not yellowed or tough.

Cilantro - This is the leaf of the coriander plant. Some call the flavor "verdant" and "soapy," lending itself very well for spicy dishes. It is popular in Thai, Asian, Caribbean and Mexican dishes. Try blending Cilantro leaves with some pistachios, lime zest and grapeseed oil for an inspired pesto for burritos and fajitas. 

Dill - Most famous for pickles, fresh dill is actually not the flavoring behind the common crunchy treat - dill seed is. The leafy green part of the plant has a very fresh flavor. It goes well with peas, potatoes and all types of fish. It pairs nicely with lemon flavors and prominent in Irish food, so use it for St. Patrick's Day dishes.

Marjoram - This is a member of the mint family (like numerous other herbs). It is a mild and sweet cousin to oregano. It goes well with all meats and in pasta dishes. Its harder to find fresh than oregano, but has a much more pleasant flavor.

Mint - This is a great herb for its versatility. It tastes equally good in sweet or savory food. Add fresh mint to fruit salads, yogurt or mix with oregano, lemon, garlic, salt and pepper for a great greek rub for any meat. Gyros anyone?

Oregano - This herb is interesting because it was not introduced to the U.S. until soldiers brought it back from WWII. It is strong in flavor and  should be used sparingly. Nothing tastes better with tomatoes and pasta, however, than good fresh oregano.

Parsley - This is an herb mistaken as a garnish. There are two varieties, curly and flat leaf. The later is very flavorful, but is not usually the type dried in the spice aisle or placed alongside steak. Flat leaf, or Italian parsley is peppery and lemony. It tastes great just tossed into salads or on any fresh vegetable.

Rosemary - This herb has a very strong woodsy pine flavor. It should be used in small amounts, but goes great with any grilled food or citrus flavors. It lasts for weeks in the fridge.  Try adding some orange juice and rosemary to a favorite barbecue sauce and topping grilled chicken. Not a meat eater, don't sweat it, rosemary tastes equally great on a basalmic marinated portobello cap. Remember to use only the leaves; the stems are far too tough to eat.

Sage - This has a slightly musty minty flavor. Its earthy sweet flavor compliments almost all fall harvest foods from pork, turkey, roasted squash, white beans, etc. It is the most prominent spice in poultry seasoning.

Thyme - This has fantastic lemony flavor. It compliments rosemary and oregano, but fresh does not have a terribly overpowering flavor. It is the best go-to herb for seasoning vegetables. If stems are woody, like rosemary, just don't use. A good trick since thyme leaves are so small and delicate is to throw a whole stem into soup and at the end fish out the stem. All the leaves will fall off during cooking. Who doesn't love the absence of chopping.

Hope you enjoyed a week in herbs and spices. Look forward to blog posts on citrus - the winner of favorite fruit group.

Popular Spice Mixes and Combinations

While it is the meat and vegetables that make up the bulk of curry or the chicken that makes it to the plate when someone orders jerk chicken, spice blends are responsible for naming  those and many other popular dishes. Most stores now even have all the spices mixed together into different heat grades (extra spicy, mild, etc.), but that is not to say the mixes are hard to make, or switch up to suit personal tastes and preferences.

Here are some well and lesser-known spice blends to increase your spice lexicon before tomorrow concludes this week with the classic Mediterranean herbs (Poultry seasoning will be covered with the herbs since those are what make it up).

Garam Masala - The name means heat or warmth in Sanskrit. The most popular blends are made from cumin, coriander, cardamom, cinnamon, black pepper, garlic, cloves, dried fennel, mace, dried chillies and nutmeg. It is delightfully sweet and yet gives the palette a nice feel of spice. It is milder in flavorings than any curry, but much earthier. The most important thing to remember about this is to put it in right before serving or toward the end of cooking. Like paprika and other spices, cooking at high temperatures can burn the spices and alter the flavor significantly. 

Harissa - Most commonly found in couscous and native to Northern Africa, this is a hot sauce used in Middle Eastern cooking.  It is made from chilies, garlic, cumin, coriander, caraway and olive oil. It can be found in any Middle Eastern or global market and ranges in values of heat. 

Caribbean or Jamaican Jerk Seasoning - a combination of chilies, onion, garlic, thyme, allspice, ginger, cinnamon and cloves. This blend can be used as a dry rub or mixed with a citrus juice, olive oil or another liquid as a marinade/glaze.

Curry - While the only true authentic way to enjoy this is to go to South India where they grind the spice fresh daily, most people in America settle for pre-ground curry. Buy in small batches from a reputable spice dealer and store for no longer than 2 months; it loses its potency very quickly. There are two varieties that are easy to find. One is yellow and gets much of its color from tumeric. The "madras" is the hotter variety and uses more chilies. Curry is always going to be different and so just experiment. 

> Making these yourself and wondering about which chilies to use? Check out the blog about chilies and pick from the list of powders. Everyone has his own preference, so as always, culinary limits need not apply.

> Need something new to cook for a get-together? Go Middle-Eastern/Indian by making home fries using sweet and yukon gold potatoes sprinkled with garam masala or curry spices. 

> Want some suggestions for combining spices? Here are a few good ones to keep up your sleeve.

Smoky/Spicy Chili Blend - mix these together and use to make a big pot of either chicken or beef chili

- 1 tbsp chipotle chili powder

- 1-2 tbsp cumin 

- pinch - 1/2 tsp cayenne pepper

- 1 tsp unsweetened cocoa powder

- 1-2 tsp white pepper

- 1-2 tsp paprika

- salt to taste 

For Grilled or Roasted Vegetables  - Sprinkle dried oregano, thyme, basil, garlic powder, salt and pepper... about 1/2-1 tsp of each for 3-4 portions of vegetables. 

For Fish - Best to keep it light - Squeeze some lemon juice and salt fish before cooking. This makes it taste fresh from the sea. While cooking sprinkle with black pepper, garlic powder, and marjoram (oregano's dainty cousin)

For Chicken - Combine thyme, paprika, garlic powder, salt and white pepper, basil and sprinkle when chicken is almost cooked

Spices: The Bulbs, Bark, Pods, Berries and Roots

The most curious thing about spices is how they originated. Most were discovered among thick brush and are part of larger plants that are not valued for their flavor, so there must have been so much experimentation that went into finding the World's spices. Here is a bit of information about some of the most common spices.

Garlic - This bulb is part of the lily family and a cousin of the onions and leeks. The cloves can iether be minced and put into dishes or kept whole to infuse the flavor and then removed. Roasting can be done in about an hour in a 300 degree oven by slicing the whole head of garlic in half and covering in extra virgin olive oil and salt and pepper. Raw garlic is valued for its natural antibacterial properties. Beware of elephant garlic - it is easy to think the bigger the garlic, the bigger the flavor  - not true. It is the mildest of all available garlic. Garlic powder is usually just ground dehydrated garlic, but avoid things labeled garlic seasoning, because they'll contain mostly salt.

Shallots - These are a good cross between onions and garlic; they taste like a very delicate onion and grow in cloves similar to garlic. Their flavor is great for salad dressings and marinades. Shallots are small, so making soup and similar dishes normally call for too much onions to substitute shallots. They're a bit more expensive than onions, so best to save for special occasions. 

Ginger - This root has been known as being a universal healer. Its name comes from Sanskrit for "horn root" and grows in subtropic areas from Jamaica to India to China. It has a very peppery, slightly sweet flavor. It has spice as opposed to real heat, like most chiles have. Ginger is often candied to intensify the contrast between spicy and sweet. Powdered ginger tastes much different than fresh, but is great in baked good and curries. Fresh ginger is found in most markets in its mature form, covered in a tan skin. Tightly wrapped ginger unpeeled can last 3 months to 6 months in a refrigerator and freezer respectively. Peeled ginger can be covered in sherry or madeira wine in an airtight container in the refrigerator for up to 3 months. The wine will become infused with ginger flavor and can be used for marinades. Ginger is known for having amazing detoxifying abilities and helps with all digestive distress, which is why there are often ginger teas in most health food stores. If a ginger snap has been the only ginger you've ever tasted - try fresh - it is an amazing spice.

Allspice - This spice may be the most mistaken spice of all. Many think that it is a blend of spices, but it is actually a berry of the pimento bush and only tastes  like  a combination of cinnamon, cloves and nutmeg. It is the principle spice to Caribbean jerk seasoning, but tastes great in any spiced cookie or cake recipe.  

Cardamom - This spice has a  great blend of spicy and sweet flavors, but should only be used in small amounts. It can be found ground, but ground seeds start to lose flavor immediately, so it is best just to buy pods. The whole pod can be digested and can either be crushed with a mortar and pestle or just dropped into a curry whole and the pod will disintegrate. It is often used in Northern African, Indian and Middle Eastern cooking.

Anise & Star Anise - Thought to be the same thing, both do have a licoricey flavor, but have different profiles and are used in different parts of the world. Anise seeds are shaped like commas and are used in Europe to flavor spice cakes, Greek ouzo and many other edibles. The licorice flavor comes from this seed and not from licorice root. Star anise is slightly more bitter and the principle spice in Chinese five-spice blend. It is a pod shaped like a star, and can be ground to put into stir-fry. Like cardamom, a little goes a long way.

Cinnamon - This common spice is the inner bark of a tropical tree and harvested during the rainy season. The bark is not curled at all until it dries. At this point it is either ground or sold in sticks all around the world. There are two different types of cinnamon, ceylon (tree) cinnamon and cassia cinnamon (most common in America). The first is buff colored and mildly flavored, while the cinnamon most Americans know is the dark reddish brown pungently flavored spice. So impress dinner guests next time and offer them some desserts with cassia.

Vanilla - Once only reserved for royalty, and still very expensive compared to most spices and extracts, vanilla is a miraculous spice. When mentioned that spices often go through a long journey to make it to the supermarkets, no other spice can match the tedious process of harvesting vanilla. Out of 20,000 orchid varieties, only one bears anything edible, and that one gives the world the vanilla bean. The flowers must be hand pollenated and bloom only one day a year. Vanilla is found only three places in the world (Madagascar, Mexico and Tahiti). The beans take 8-9 months to mature, spend another good portion of a year drying and curing, and then must begin other processes to get turned into extract and other flavorings. Whole beans are about 400 times smaller than they were coming off the plant, and can be split, scraped of their seeds and used as flavorings. And that common debate between vanilla and chocolate - most good chocolate actually is enhanced by vanilla flavoring. Want something really special? Scrape the seeds from a vanilla bean and add to raw sugar. Shake and save homemade vanilla sugar for topping desserts or coffee and cappuccino.