3 Fool-Proof Steps to Moist Chicken Breast

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Part of the key to sticking to a diet, is that it has to satiate. Chicken breast is a great part of a diet designed to reduce weight, but they are so low in fat, they can be chalky and dry. Follow these 3 steps that add moisture, not fat. They guarantee moist, juicy chicken breasts every time!

1. Brine As soon as you get it home, rinse it and soak it in salt water until cooking.

2. Use a splash of white wine and fresh herbs to add lots of flavor. I used sprigs of mint, lemon verbena, tarragon and basil freshly clipped from my garden.

3. Cook on a very low temperature and with a lid to trap moisture. That means 250º in the oven or super low flame under your skillet. It will take longer at this temperature, but you can set it up and walk away. Cut with a sharp knife in the thickest part. As soon as the pink is gone, its done. Remember not to overcook it even at this low temperature and to remove it from the hot pan or baking dish or it will continue to cook. Cooking time will depend on your oven and thickness of the chicken breast, but expect about 60 minutes.

BBQ Tamarind Ribs

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Finger lickin' good BBQ Tamarind Ribs

BBQ Sauce:
1 cup tamarind sauce (alt: tamarind paste & water)
½ cup tomato paste
1/2 cup apple cider vinegar
¼ cup brown sugar
2 T peanut butter
1 T black pepper
1 ½ t pink peppercorns
1 t salt

Crush pink peppercorns with a mallet or heavy-bottomed pan. Chop fresh basil. Combine with all other ingredients for the sauce. Slather the ribs liberally and place into a baking dish. Marinate overnight if possible.

Oven or Combination Oven/Grill Method
Cover and bake at 300º for 1 hour. Then reduce temperature to 175º and bake covered, for another 3-5 hours. This can be done the day before and refrigerated overnight. Uncover and broil for 3 min each side immediately before serving or place on a BBQ grille to thicken the coating and brown.

Grill Method:
Grill with indirect heat (coals on one side and ribs on the other side) with the lid down. For that fall-off the-bone tenderness, use few coals and replenished when necessary so temperature is very low over a prolonged period. Soaked wood chips make a nice extra touch of smoky flavor. Slather with additional coat of BBQ sauce and finish for 3 minutes each side over direct heat for that finger-lickin’, sticky goodness that says 4th of July!

What’s the Beef About Red Meat?

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Here’s an excerpt from my book, The Enlightened Cook: Protein Entrees. In addition to recipes, you’ll become smart about choices at the market. It’s all designed to help you navigate your way though some pretty treacherous food choices out there to healthy proteins.

So what’s the beef about red meat?

It may be a surprise to some to find red meat in a health food cookbook, but it’s my contention that consuming animal products in moderation and eating the purest ones available are the factors that count most. For instance, though pricey, grass-fed, free-range beef is by far the healthiest beef available. These animals live the life nature intended before commerce stepped in and both they and we are far healthier for it. Roaming steer eat no grain or commercial feed, but instead consume only grass when they are provided with the physical space to graze for it. Their robust health doesn’t require the stream antibiotics that commercial livestock receive. Free-range animals in general also aren’t riddled with stress hormones that are a natural response to the inhumane living conditions most commercial livestock are forced to tolerate.
Then there is the much-discussed protein benefit of meat. Because nine of the twenty- two amino acids essential to a healthy body that must be derived from diet are present in red meat, it’s considered a “perfect protein.” Although those amino acids (histidine, lysine, threonine, methionine, isoleucine, leucine, valine, phenylalanine and tryptophan) can be derived from combinations of plant-based foods, only animal protein contains all nine.
In addition, the protein in red meat makes the healthy dose of iron it also delivers more absorbable. That’s especially important for menstruating women, because they need to replace lost iron each month. Blackstrap molasses is a fantastic source of iron, too, but a juicy steak is certainly more sumptuous!
True, red meat has saturated fat, but saturated fat is essential to the body and especially to brain function. Much data points to the understanding that cholesterol in the bloodstream has little or nothing to do with dietary cholesterol and heart disease. What’s more, coronary health’s relationship to cholesterol is suspiciously linked to pharmaceutical companies’ interest in marketing statin drugs. I recommend researching extensively on line and making your own assessment of data available, before viewing red meat as a compromise to health.

Porterhouse Steak with Portobello Mushrooms

Crudités: A healthy party alternative

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By New Year’s, we often had our share of indulgences in fatty cheeses, the empty calories of most crackers and those awful, fried hors d’oeuvres we feel compelled to eat when they’re the only food available and we are imbibing. In support of our resolutions for the coming year, why not create a crudités? Each time I serve or bring one to a party, guests give a sigh of relief, I suppose because there’s something delicious and wholesome they won’t have to work off at the gym.

Now if you are thinking about those prepackaged crudités platters with baby carrots and stalks of celery with dry ends and broccoli that’s never touched, think again. Making your own is easy, naturally beautiful and inexpensive, too. The one pictured at the bottom of the post, cost only $8. (A quarter lb. of a fancy cheese can cost that much.)

Most of the work of creating a beautiful arrangement can be done the day before in about 15 minutes. Here are some tips to a great crudités!

1. Buy your fresh veggies at the farmer’s market if possible. Wash and refrigerate them until the day of the event.

2. Choose vegetables with a wide assortment of colors.

3. Use an extra sharp knife to cut vegetables into easy-to-handle shapes. Long shapes are more elegant. Get away from the kibbles and bits look. Put all cut veggies, especially celery and carrots, into baggies with a little water and a few drops of olive oil until it’s time to serve the platter.

4. Never use baby carrots. They’re essentially tasteless. Scrub full sized carrots with a toothbrush and cut into long spears. Don’t peel them or you’ll loose the most nutritious part. Orange carrots are fine, but look for the yellow, red and purple ones for their beautiful presentation.

4. Steam and chill vegetables such as broccoli, cauliflower, and zucchini.

5. Utilizing the crudité raw regulars such as celery, carrots, cherry tomatoes, is great.


6. Feel free to add some fresh berries. No apples slices, because they’ll discolor.

7. Skip the eggplant, potatoes and anything in the onion family for this one. Going for chlorophyl is best, not onion breath. Come on! It’s a party!

8. Do that cool 50′s housewife thing and carve radishes into rose blossoms. Just cut petals toward the center of the radish with a paring knife and soak in ice water so they open up.

9. Make a homemade thick dressing, so party guests won’t drip it everywhere. Vinaigrette won’t do. Consider using plain yogurt instead of mayo or sour cream and present it in a lovely glass instead of an ordinary bowl. My Russian dressing is super quick and easy, (See my video on 3 Salad Dressings for recipe . ) so there’s no excuse to use an awful & artificial bottled dressing. And please, don’t fuss over “double-dipping.” It’s not gonna kill anybody!

10. Keep it wrapped in plastic, so it stays moist until the moment of presentation. If it’s traveling, put a clean, moist dishtowel or paper towels under the plastic wrap. Serve well chilled and on a gorgeous platter.

I promise you, if you skip the step of par-cooking broccoli, cauliflower and zucchini, it will remain right where it started. Otherwise, if you look to your party platter among other party snacks well into the event, the crudités will be gobbled up and only your beautiful dish will be showing. Take notice around the room. It’s the skinny people who will be munching the most!

Wishing you good health and good times in the New Year!

Vertical Roasted Chicken

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Here’s an incredibly flavorful way to make roast chicken that’s so fast, you can even make it in the middle of a busy work week. It’s my go to meal when up to 3 people are joining me for dinner. I use only organic chickens because I don’t want to ingest chickens raised with artificial hormones, antibiotics or even feed with GMO corn. The flavor of organic chicken is cleaner and sweeter. You can justify paying about three times the price, by using all the remains to make organic chicken stock that will serve as the base of great soups or sauces. Just boil the skin, bones, cartilage, etc for 2 hours, strain it, freeze it and skim off all the fat before using it. It’s many times more flavorful than store-bought chicken stock. It’s easy and it’s thrifty.

In the video below I use parsley, purple basil, lemon verbena all of which were growing on my terrace, plus fresh ginger, but the recipe in my book I use other herbs. That’s because I’ve made many, many variations on this fool-proof roasted chicken. So feel free to any herbs or spices you like, because its the method that makes if great. Enjoy!

3-5 lb hormone-free chicken
3 T olive oil
¼ cup chopped fresh Italian parsley
¼ cup chopped fresh cilantro
2 T minced rosemary
3” fresh ginger root
2 large cloves fresh garlic
2 T pink peppercorns
1T salt
1 ½ t black pepper
1 lemon
1 Bermuda onion

If the preparation time is available, brine the chicken in cold water with one handful of salt overnight in a large container or stockpot. Rinse the chicken before continuing the preparation.

Move an oven wrack to the lowest position and take the others out of the oven, before preheating to 475º. Select a baking dish longer than the chicken and a minimum of 2” deep to create a water bath in which the vertical roasting wrack will stand upright or be placed above.

With a mallet or poultry scissors, cut off the end of the wings up to the first joint and the knobs on the end of each drumstick. With your fingers, carefully separate the skin from the flesh of the bird.
In a cup, grate the ginger and garlic and combine with 3 tablespoons oil olive oil, ½ tablespoon salt (reduce to ½ teaspoon if chicken was brined) black pepper, finely chopped rosemary, parsley and cilantro. Spread 2/3 of the mixture both inside the cavity and between the skin and flesh of the bird, being sure to work it all the way into the legs and wings. Thinly slice the lemon and Bermuda onion and slide these under the skin, too.

Measure and cut 5 feet of cotton kitchen twine. Cross the drumsticks secure them upward as far as possible so they are above the water line if the chicken is placed in the water-filled pan. Continue trussing the bird by crossing the twine around the body and tucking the wings in tightly. Season the outside skin with the rest of the olive oil spice rub and the remaining ½ tablespoon salt. Place the bird and roaster vertically on the wrack above the water pan if possible. For smaller ovens place the vertical roaster in the pan of water or horizontally on the rack above the pan of water in the hot oven. The chicken will cook quickly so set a timer for only 25 minutes and check the bird!!

If the bird is horizontal, turn it over halfway through the roasting time.

To check for doneness, cut the chicken in the crease between the leg and the body. As soon as the liquid runs clear with no traces of blood, it is cooked!

Popcorn Cauliflower

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Hmm, you say you don’t like cauliflower or your family won’t eat it? Well, I trick my party guests and even kids into eating my Popcorn Cauliflower every time!

The cauliflower of yesteryear was over-cooked, which much like broccoli, releases a stinky sulphur odor. Batter dip and roast instead of boiling, and I’m betting you’ll love it, too. I make it for parties because it can be done ahead and reheated easily and frankly, I just get a little thrill out of people freaking when they realize they just ate cauliflower and loved it. I will say the chili-mayo dipping sauce is strictly for kids though. Its also very inexpensive, compared to other party foods like cheese and boxed crackers, which areladen with fat. (I’ll save my calories for a marguerite, if you don’t mind!)

I use dosa flour in mine, because I’m off wheat entirely and it’s made from lentils, which are ultra-high in protein. This recipe is easy-peasy. You might even get the kids in on this one. It’s easier than pancakes and much better for them.

Popcorn Cauliflower is great for parties!


Popcorn Cauliflower

½ T butter
1 large head cauliflower
2 eggs
1/2 T butter
1 head cauliflower
2 eggs
¼ cup flour
2 T dulse or flaked kelp
½ T sesame oil
1 t Dijon mustard
¼ t sea salt
¼ t black pepper
¼ t chili powder
¼ cup water (as needed)

Chili May Dipping Sauce:

½ cup canola mayonnaise
¼ finely chopped marinated green olives
2 T lemon juice
1 T horseradish
½ t chili powder

Preheat the oven to 375º.

Mix all the ingredients for the dipping sauce in a small bowl and place in the refrigerator to chill.

Using your fingers, snap off individual cauliflower florets or cut them off with the tip of a sharp knife from the core. Slice any of the florets in half that are 2” round or larger.

Place a buttered, glass, baking dish or cookie sheet in the oven to heat that will fit all the cauliflower in a single layer and allow for space in between the florets.

Beat the two eggs together with a fork, in a large, deep bowl. Add the remainder of the ingredients with only as much water needed to form a thick batter that will not quite pour.

Toss the cauliflower florets into the mixture and coat evenly. Then spread the battered cauliflower out on the hot baking dish, leaving space between each floret. Bake for 20 minutes or until the bottoms are crusty.

Using a thin metal spatula to preserve the coating, turn the cauliflower and bake for another 15-20 minutes or until crisp and lightly browned all over. Serve hot with the chilled chili mayo.

 

 

 

 

Cucumber Coconut Manna Hors’d Oeuvres

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Cucumber Coconut Manna Canapés

Organic, Persian or Kirby cucumbers
1 cup plain yogurt
1 cup  coconut manna
1 t dulse (optional)
½ t coarse salt
½ t pepper
¼ cup hemp seeds
1/2 oz red coconut oil

Choose cucumbers at the market according to best freshness and price.

Wash and cut chilled cucumbers on an extreme bias into thick, ½” oval shapes. Do not peel.

Heat coconut manna until liquefied. In a deep bowl, mix salt, pepper and dulse into yogurt to evenly blend. Pour in coconut manna and mix quickly and vigorously until it stiffens into a stiff cream, which takes only moments.

Pile 1/2 teaspoon of the mixture on to each cucumber slice. Sprinkle with hemp seeds and garnish with coarse salt and 1-2 drops red coconut oil. Serve immediately.

Nothing makes me happier than showing people superfoods are delicious and Nutiva certainly makes them. This recipe features 3 of their sensational products: coconut manna, hemp seeds, and their new responsibly harvested red palm oil! Party goers at Nutiva’s party during the Natural Product Expo gobbled up over 700 of these delicious, nutritious finger foods! Yum!