Chili Peppers

When I was a young chef, I failed to heed the warnings that came with the preparation of chili peppers.

The task assigned was to dice a 5 lb box of jalapeno chili peppers. The chef anticipated my anguish and suggested I use gloves but my pride suggested otherwise.

Very inexperienced and naïve, I wanted to win over both the kitchen staff and my chef. As the only woman (very common in kitchens) I found that showing toughness when possible was the best way to earn respect in a kitchen.

At first it was just a tingling sensation and then underneath my fingernails it began to sting with pain, it intensified with every passing moment and it crept up into my hands and made tears in my eyes. Determined not to show any anguish I continued to work and dismissed the burning sensation. Once I finished I received a simple nod of approval.

Though content with my accomplishment I vowed never to let my naivety get the best of me. Like an artichoke with its prickly needless or a live lobster with its dangerous claws, preparing chilies need a plan of attack and respect for its potentially dangerous features.

The lesson learned: Don’t mess with peppers unless you have gloves or know how to work with them.

The painful memory aside, that first experience led to my love for chilies and peppers and all they encompass.

Sweet and spicy chilies and chilies come in all colors, shapes, flavors, and sizes.

Originally from South and Central America chilies have lots of heat, adding spice to your food. They should not be confused with peppers, originally from South America, are sweet with little to no heat.

Bell peppers, the most common variety of peppers, are found in a variety of colors—green, red, orange, yellow, purple, black and brown. Most commonly roasted for a variety of dishes including fajitas, toppings on pizzas and garnishes for salads.

Chilies are a totally different vegetable. The hot temperature of the chili is a combination of the membrane, the white pulp found in the chili pepper, and the seeds. The seeds contain capsaicin, an irritant stimulant found within. Cutting into a spicy chili pepper, the heat intensifies the closer you cut toward the stem where most the membrane and the seeds lie.

Best- eaten raw chilies contain large quantity of Vitamin C and Vitamin A. They help clear sinuses, fight cholesterol and I have heard they can help suppress appetites.

Here are list of my favorite chilies and chili peppers and their common uses….

1. Jalapeno Peppers: Mild in temperature and green in color. Found in many typical Mexican style dishes used fresh or raw.

2. Italian Pepperoncini: Mild in temperature, green and red in color and delicious pickled. Found in Italian cuisine. Served with sandwiches, salads and charcuterie platters.

3. Shishito Peppers: Mild in temperature with a lasting bite in the flavor. Great deep-fried as an appetizer. Found in both Japanese and Spanish style cuisine.

4. Pasilla Chilies: Dark red burgundy color and found dried. The Pasilla is used in Mexican dishes like Chicken mole.

5. Poblano Peppers: Mild in temperature and dark green with a waxy texture. Found in many Mexican style dishes. They are best roasted and added to a dish or stuffed with bread, rice, ground beef and spices.

6. Serrano Chilies: Very hot, a hotter version of the jalapeno pepper. It is a meaty green chili that can easily be mistaken for a jalapeno. The difference is the heat.

7. Chipotle Peppers (also known as Chipotle in adobo sauce): Medium in temperature. Most common canned, deep red and brown color with a very smoky flavor and spicy flavor. (This is a ripened jalapeno). Found in many Mexican and Southwest dishes- Chipotle Sauce over grilled chicken.

8. Ancho Chilies: Mild in temperature- Similar in color to the poblano. Milder in temperature and sweet compared to most of the other chilies.

9. Habanero Chilies: The spiciest chili of them all. The Habanera can be sliced thinly and incorporated into salads raw or turned into a paste and spread lightly over anything.

Peppers and chilies can be dried and ground into a powder or liquefied for seasoning a variety of foods. This allows for easy access and they are a huge part of everyday cooking.

1. Paprika is dried ground Red Bell Pepper, not a chili. Used mostly for coloring and adding sweetness to a dish, I use it to dust a roast chicken to give it that speckled glow.

2. Cayenne is a dried hot red chili pepper. Cayenne is easy to work with, and blends easily into soups and stews. Cayenne can be found in different types of chili stews.

3. Black Pepper is from the pepper plant originally grown in India. The berries are picked and dried, known as a peppercorn when left whole black pepper is the most popular spice.

4. Peppercorns come in white (light in flavor), pink (floral in flavor), green (strong in flavor) and gray (impossible to find). Colored peppercorns are great whole in sauces or ground for an extra hint of flare, flavor and/or color.

5. Tabasco Sauce is made from the Tabasco Pepper. It can be added as an after thought to many dishes similar to the way we add salt and pepper. Many people like a bit of Tabasco on their scrambled eggs.

6. Sriracha Chili Sauce, is in my opinion, the best no fat healthy chili sauce.

Cooking with Chilies can take some experimentation and I would caution that it is always best to use less than you think you will need, as you can always add more.

When eating or cooking with chilies remember that a fat protein will reduce the heat. If your dish gets too hot, serve it with whole milk, versus water. You can also add a bit of olive oil or butter to a dish that has gotten too hot.

And don’t forget. Wear disposable gloves when cutting chilies, rinse your cutting utensils and board while wearing your gloves and don’t touch your eyes or face until you have thoroughly washed your hands and removed all the oil from your hands. A bit of acid, vinegar or lemon juice rubbed over your hands can also help.

Good luck cooking with chilies and let me know if you have any questions.

Happy Cooking!

Chef Mary

For more great Chef Mary's Cooking Tips, Recipes or Stories- Please go to my blog or to find out more information about Chef Mary please go to her Hail Mary's Inc website or email her questions for Ask Chef Mary Friday's at mary@hailmarysinc.com.

Also Check out Chef Mary's Webisode on You Tube!

You can also follow her on Facebook and Twitter!

The information provided is general information about healthy eating. It is not intended as a substitute for the advice or treatment that may have been prescribed by your physician or any other health care providers. Always consult a physician before starting any new diet or regimen.

Chili Pepper

Ask Mary...What oil should I buy?

How bad is canola oil? I know olive oil is better, but they're still both oil.

Thanks, Alex

Olive Oil, Canola Oil, Peanut Oil, Or Sesame Oil? Which should you choose?

Alex,

First of all, let’s talk about what oils are and then which one you should use. Oils are pressed legumes (peanuts), seeds (canola seed), grains (corn) and fruits (olives and grape seeds). Through a series of stages, their oils are extracted and refined to make the oil that we eat.

Canola isn’t bad but, it isn’t my first choice. It really depends on what you’re using it for. When in doubt, always go with Olive Oil. There are some questions, however, you should consider before choosing one because even though they’re all oils, they taste very different.

What are you using it for?

What temperature are you cooking at?

What type of flavor do you want?

Which is healthier?

Oil is an extract.

Olive oil has such a rich beautiful flavor that it heightens and layers any dish when used to finish it off. Examples include salads, pastas and even a pureed soup. However, if you’re trying to create an emulsion (a perfectly blended mixture of oil and vinegar) in your salad dressing you need to use canola oil or grape seed oil. Olive oil is to heavy and may not mix as well as canola oil or grape seed oil. Plus, if you’re using an expensive vinegar or mustard, olive oil will lessen the flavors.

If you’re cooking at a high temperature, always make sure you use oil like peanut, grape seed or canola. They do not burn as quickly as olive oil, and olive oil loses its flavor at a high temperature.

All of these oils have monosaturated fats (an oil that stays liquid at room temperature); your body needs these fats to help break down vitamins in your body. These fats are better than saturated fat because, unlike monosaturated fat, saturated fats are solid at room temperature. This makes saturated fats harder to pass through your body.

“The more unsaturated a fat, the more liquid it is at room temperature. In contrast, the more saturated fat (the more hydrogen it has), the firmer it is. Thus, of the three- beef fat, chicken fat, and corn oil- beef fat is the most saturated and the hardest; chicken is less saturated and somewhat soft and corn oil is the most unsaturated, is a liquid at room temperature.”

Personal Nutrition, Sixth Edition pg 110-111

Heart disease is caused by the narrowing of the arteries and the buildup of plaque. By eating monosaturated fats, the oil runs through the arteries fluidly without sticking to the walls preventing a blockage, whereas eating saturated fats can add to the blockage.

There’s research to support that small amounts of good olive oil can help reduce coronary heart disease.

“Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants sources contain cholesterol.”

My Pyramid

http://www.mypyramid.gov/pyramid/oils.html

It’s important not to overdue any oil because they are significantly high in calories. One tablespoon is equal to about 100-120 calories. (Men should have anywhere from 1600-2000 calories a day and women around 1200 calories a day.)

If all else fails, just go with what tastes good. But remember, everything in moderation.

I hope this is helpful!

Mary

For more information on oils, check out My Pyramid Web site at http://www.mypyramid.gov/pyramid/oils.html

White Bean Recipes

10 Recipes with white beans; 5 ingredients or less…

These recipes are based on 1-2 people eating. If salt is not added to a recipe, you can always incorporate it..

White Beans with Artichoke Hearts

Ingredients- 1 cup white beans, 2 tbsp good olive oil, 1 can artichoke hearts, ½ half of a lemon/juiced, ½ cup parmesan cheese and salt

Directions- Sauté drained white beans in 1 tbsp olive oil. Add artichokes, lemon juice and Parmesan. Season with salt and pepper to taste.

White Beans with Papradalle Pasta and Broccoli Rabe

Ingredients- 1 cup white beans, 2 tbsp good olive oil, 1 cup tomato sauce, 1 bunch broccoli rabe, salt and pepper to taste

Directions- In a sauté pan, heat 2 tbsp olive oil and add the broccoli rabe. Cook for a few minutes and season with salt and pepper. Add the white beans and tomato sauce. Simmer for a few more minutes. Season with salt and pepper.

White Beans, Pancetta, Parmesan and Asparagus with Whole Wheat Penne Pasta

Ingredients- 1 cup white beans, 3 slices pancetta, ¼ cup parmesan, 1 bunch asparagus, 2 cups penne pasta, 2 tbsp olive oil

Directions- Boil off penne pasta, strain and set aside. Slice asparagus into 2 inch pieces. In a large sauté pan heat with 1 tbsp olive oil and add the pancetta. Cook for a few minutes and then add the asparagus. Cook until the asparagus is bright green and then add the white beans. Add the rest of the olive oil and toss in the penne pasta and Parmesan cheese. Season with salt and pepper (remember pancetta is very salty)

White Bean and Bibb Lettuce Salad

Ingredients- ½ cup of white beans, ¼ good olive oil, juice from 1 lemon, 1 head of Bibb lettuce, ½ bunch of chives cut into ¼ in strips.

Directions- Toss the white beans with ½ the amount of olive oil and lemon. Toss the lettuce with the rest of the olive oil and chives. Season with salt and pepper. Place the lettuce on the salad plates and garnish with white beans.

White Bean and Fried Egg

Ingredients-1/2 cup white beans, 2 tbsps olive oil, 1 cup spinach, 4 eggs, 2 pieces wheat toast, and ¼ cup parmesan

Directions- In a sauté pan heat 1 tbsp olive oil and cook the beans for 4-5 minutes add spinach and cook for a few more minutes remove and set aside. Add 1 tbsp olive oil to a non-stick pan and add all four eggs. Place a lid over top, turn down to medium high and cook for 2 minutes. In the meantime (one word) toast bread and place on a plate and top with the white beans and spinach mix. Cut the egg whites to separate the eggs and slide two on each toast. Top with Parmesan. Add salt and pepper to taste.

White Bean and Olive Tapenade Salsa

Ingredients-1 cup white beans, ½ cup olive tapenade, ½ cup diced seeded tomatoes, ½ cup good olive oil, and 2 tbsp chopped parsley. Salt and pepper to taste.

Directions- In a large bowl toss with all ingredients from above. Season with salt and pepper. Serve with rustic grain bread.

Artichokes Stuffed with White Bean and Olive Tapenade Salsa

Ingredients- 1cup white beans, ½ cup olive tapenade, ½ cup diced seeded tomatoes, ½ cup good olive oil and 1 globe artichoke. Salt and pepper to taste.

Directions- Boil your artichoke with lemon juice and water. Bring water to a rolling boil and then submerge your artichoke in it. Turn down to simmer. Cook for an hour to an hour and half. Once cooked, remove choke and place the White Bean and Olive Tapenade Salsa inside. Serve.

Roasted Garlic and White Bean Compote

Ingredients- 1-cup white beans, 1 head of garlic, 2 tbsp olive oil, and ¼ bunch chives minced and rustic whole grain bread. Season with salt and pepper.

Directions- cut off the top (pointed end) of the garlic and place in enough foil to seal completely. Before sealing it add 1 tbsp olive oil and salt and pepper. Roast for 1 hour on 350 degrees Fahrenheit. After it has cooked, set aside (save the oil). In a sauté pan, sauté the beans for a few minutes then squeeze in the garlic and add the oil from the foil. Next add the chives and season with salt and pepper. Spoon over sliced rustic bread.

White Bean and Pesto over Seared Tofu

Ingredients- ½ cup white beans, 1 package firm tofu, ½ cup pesto*, 2 tbsp olive oil

Directions- Preheat your oven to 350 degrees Fahrenheit. In a sauté pan (that can go in the oven) add 1 tbsp olive oil. Season the tofu with salt and pepper and place in the pan. Sear for a few minutes and then turn. Place in the oven for 12-15 minutes. In another sauté pan, add the rest of the olive oil and sauté the beans adding in the pesto. Season with salt and pepper. Remove the tofu from the oven and top with the white bean pesto mix.

BLT with White Bean Puree

Ingredients- ¼ cup white bean puree, ½ Roma tomato, 2 lettuce leaves, 2 strips of bacon, 2 pieces whole wheat toast

Directions- Toast the whole wheat bread. Smear with white bean puree, top with lettuce, tomato and cooked bacon. Place the bread on top and cut into four triangles.

White Bean Puree-In a saucepot cook ¼ cup of beans with salt, pepper and garlic powder (as needed). Blend with olive oil in a blender. When the puree seems to be thick and not combining add more olive oil.

White Pea Bean

The Lean Bean- Dried Beans

After I finished preparing my station for the battle of dinner, I began to work on the kitchen tasks of shucking shell beans. (Kitchen tasks are the jobs that don’t belong to anyone in particular but they have to be done daily.) Our chef always insisted upon buying from local farmers because they offer the freshest and most seasonal fruits and vegetables. As always, food is delivered to the kitchen in one big mass and, in a matter of minutes, it must be organized and stored properly.

While organizing the goods, I noticed that this day was the first shipment in the season of shell beans. Among the many regular fruits and vegetables were the boxes and bushels of beans and with them came the job of shucking them. Shucking all these new varieties of beans was a wonderful eye opening experience, as well as being a bit overwhelming.

Luckily, it was summer and fresh summer beans are far easier than that of the Fava (which also grows in the summer but is not as easy to shuck) and given the option most chefs would say summer beans are a piece of cake compared to other varieties of beans. With just a few quick moves, the summer beans release easily from their outer shells. Not only are they easy to shuck, fresh beans are easy to cook.

Fresh beans take only 15-20 minutes to cook; whereas their dried counterparts take hours of time to first soak and then cook. Fresh also have a more delicate texture than that of a dried bean. These attributes may leave you more partial to the fresh bean.

After I left the restaurant I took my new knowledge of the fresh bean with me. The fresh beans were so much easier to work with that I couldn’t help loving them. I still use dried and canned but when given a choice I always choose fresh.

“The fruit of a plant originally came from Central and South America. The word “bean” refers to the fruit, the seed and the plant that produces them. The pods of most varieties can be eaten fresh (before reaching full maturity). Once they are mature they are no longer edible; the beans are podded and the seeds, called legumes, can be used fresh or dried and cooked”

“The Visual Food Lovers Guide” Page 119

The shells of the fresh bean are typically lovely shades of light and dark green, nothing too extraordinary. The true gem is on the inside. The beans that come out of their shells are stunning. They look like something youwould string with a strand of pearls. Fresh the Turtle Bean is the perfect color of black pearl and so many of the other fresh beans look like jewels and gems. It’s hard to imagine that we eat something so beautiful.

Aside from their looks, beans (fresh, dry or canned) are so special that they appear in both the vegetable and protein section of the food pyramid, which makes them quite unique. There’s also the super bean the Soy Bean, which is a perfect blend of all the essential amino acids making it a complete protein.

“Legumes are rich in the B vitamins and fiber. They are a good source of protein, iron, and zinc and are naturally low in fat and cholesterol free.”

Personal Nutrition 6^th Edition pg. 153

My clients seeking nutritional advice range from the very wealthy to the very poor and I suggest that everyone incorporates more beans and legumes into their diet for the reasonable prices, the great health benefits and the convenience of cooking and storing them regardless your financial background. When you cook beans they absorb other flavors and are extremely filling. There are so many different varieties of beans that they can be paired with almost anything and served as the main course, salad or side.

As Americans we tend to eat higher fat proteins like beef and pork and tend to omit things like beans and other lower fat proteins. In a 2000-calorie diet we should be consuming 3 cups of beans in a week or ½ cup each day. In a ½

cup of beans there is about 8 grams of protein, which is less than in animal proteins, but it is still a good option.

Paired with other lower fat proteins you can easily achieve your daily-recommended intake. It’s very typical in today’s world for people to eat more protein than is recommended in a daily diet.

Whether you’re in a restaurant or in your own home there’s always a way to incorporate beans into your diet. If not for the delicate and delicious flavor than for the added health benefits that comes with adding beans and legumes to your diet.

Dry beans and peas:

Black beans are also known as the turtle bean. This bean is black and shiny when dry. A great option instead of the typical pinto bean in Mexican dishes. Great in tacos instead of ground beef or turkey.

Black-eyed peas- the traditional good luck New Year’s Day bean. Creamy white with a black dot in the bellybutton (the indention on the edge) of the bean. Gently cook them because they can easily over cook and become mushy. Tastes great cooked with pancetta, carrots, celery, onion and bay leaf.

Fava beans- a bean that is worth the extra effort. It’s in season in the summer months. It has to be shucked twice before you can eat it. The bean is light green in color and delicious with good olive oil and feta cheese.

Cranberry beans or borlotti beans-

The cranberry bean or borlotti bean is very small and has beautiful red stripes. It is delicious in stews and interchangeable with most white beans.

Red kidney beans

The kidney bean slightly resembles the kidney and especially with its dark red color. The bean is large and meaty and is great in chilies.

Cannellini beans-

A small white bean and slightly similar to the shape of the kidney bean. Delicious in white bean salads with artichokes and lemon juice.

Butter beans or lima beans (mature)-

This bean comes in both light green and cream. You can try mashing it with roasted garlic and substitute it for mashed potatoes.

Navy beans-

The smallest of the white beans. Also known as the white pea bean interchangeable with all other white beans.

Soy beans-

The Soy Bean is the super bean, which is a perfect blend of all the essential amino acids making it a complete protein.

Yellow split peas-

Most commonly known in green. The split yellow pea is similar to the green split pea. Split peas are used in soups and goes well with chicken.

Cooking Tips-

1. Soak dried beans for at least 8 hours before cooking.
2. To reduce gas from the beans throw out the soaking water and add new water. (Beans do release some of its nutrients into the water so, to retain those nutrients, keep the soaking water and prepare for a gassy evening.)
3. Add acids and salt at the end of the cooking process to prevent the beans from becoming too firm.
4. When cooking green beans add salt to the water before cooking to enhance the green color.

As Seen on the Washington Times Communities on my column Hail Mary Food of Grace

Happy Cooking!

Mary

If you have questions please email me at mary@hailmarys.inc@gmail.com

Mung Beans

Buttermilk

Dear Mary,

I heard that you could soak chicken in buttermilk. But I’m not exactly sure what buttermilk is and why I would soak chicken in it?

Thanks,

Karen

Dear Karen,

Thank you for your question. Buttermilk is a secret weapon for chefs. It has so many great uses and a unique tang that can be really interesting in a lot of dishes. You said “really” twice so I deleted one. When I worked at one of my favorite restaurants, we would soak our chicken tenders in the buttermilk to make the best chicken fingers.

Buttermilk is extremely tart to the taste. If left by itself, it separates and the heavy casein falls to the bottom and the lighter whey floats to the top. It has a pungent smell and usually has small curds in the liquid. Before you serve it or use it to cook with, you should always shake it vigorously.

“The nutritional value is similar to skim or reduced fat milk”

The Visual Food Lover’s Guide, pg 534

The nutritional value is close to skim or reduced fat milk if you’re watching your weight and are looking for another source for flavor this is a great option.

Nutritional Information- per 1 cup Buttermilk

Protein 8.6 g

Fat 2.3 g

Carbohydrates 12.4 g

Cholesterol 9 mg

Sodium 272 mg

The Visual Food Lover’s Guide, pg 534

Soak chicken breast, thighs, or legs in the buttermilk for about 1-2 hours before cooking. This process will help tenderize the chicken and even remove some of the blood in the veins (which will make everyone more comfortable when eating). Children can be turned off by red veins and by soaking the chicken the veins will absorb the buttermilk becoming difficult to detect. Decreasing battles with your kids.

Using its acidic qualities, buttermilk tenderizes the meat the same way a marinade consisting of lemon juice or vinegar does. It also makes the chicken moist and delicious.

Main Courses like fried chicken, chicken parmesan, chicken tenders and southern grilled chicken with a sour cream sauce are all great dishes to use the buttermilk trick. You would want to soak chicken in buttermilk when it would enhance the flavors in the dish. It adds a nice tang to the chicken and breaks down the fibrous tissues, which leaves you with a mouthwatering piece of poultry.

Give it a try. You can also use the buttermilk in sauces to turn a naked chicken into a saucy chicken.

Happy Cooking!

Chef Mary

Spinach, Kale & Swiss Chard

Eating our robust green nutrition superstars, kale, swiss chard and spinach, will help you enhance your plate, palate and body. These three luscious greens are an extraordinary additive to almost any dish. They enhance not only the look of your main course but also accentuate their flavors. Eaten regularly, these three leafy green vegetables can increase your vitamin and mineral intake helping you to live a healthier life.

When it comes to greens, the darker the better usually. Leafy greens also contain, fiber, vitamins and phytochemicals, which help prevent lung cancer and other forms of cancer. Green foods in general tend to be good for your eyes, build strong bones and teeth, and can boost your ability to fight colds.

With so many different types of leafy greens it’s difficult to just eat spinach. Though I love it and can eat it any day of the week, I also like adding kale and Swiss chard to the mix. My first introduction to Swiss chard was one that I will never forget. The brightly colored stems were so strange and wonderful. I couldn’t believe that a leafy green vegetable could be so beautiful. When you get the cooking bug you start to realize that you eat, drink and sleep food. Every waking thought you are concocting recipes and thinking about ingredients. Therefore, a word like beautiful green comes out of your mouth, because the cooking bug has bitten you. Once I was shown that there was more than just spinach, I couldn’t stop myself.

Make sure when you buy these greens that they are full of life, bright in color and lack any discoloration. While I was in Oklahoma in October on my Healthy Cooking Tour I was trying to buy Kale for one of my demonstrations and, to my dismay, all the Kale they had was lifeless with brown spots. Horrified, I called the manager over and told him that the store should be offering their customers better products. Without hesitation, he agreed and gave me a very large discount. The Kale wasn’t perfect but I needed it for my demonstration. With a little extra care and soaking in cold water for a substantial amount of time I was able to use it that night. In a dream world we would all have vibrant and beautiful produce but the reality is we have to make do. So expect and look for the best, but use what you got.

Kale, Swiss chard and Spinach

Kale: There are many types of Kale (elephant, purple, green), but for the most part these amazing greens are usually dark emerald green with a grayish tint. Kale is a member of the cabbage family, along with broccoli, Brussels sprouts, cauliflower and collard greens. It is loaded with beta-carotene, vitamin K, vitamin C, lutein and zeaxanthin and is also a great anti-inflammatory. At first glance it may look inedible but after careful observation and a few taste tests you may find the flavor to be unique and delightful.

Swiss Chard: Also known as Silver beet, Perpetual Spinach, Crab Beet and Mangold, this is also a delicious green. Chard is very bitter and can be used in sautéed dishes or in salads if it’s young enough. Swiss Chard stems are one of my most favorite parts about the plant. They look like they belong in a candy store with their brilliant array of colors ranging from red to yellow to white.

Spinach: Typical and familiar, spinach is one of the most popular dark greens around. I was amazed to learn that spinach actually contains more iron than a hamburger. Spinach is also loaded with vitamins A and K, foliate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium and vitamin B6. So as you can see, there are tons of reasons to eat this delicious vegetable. I personally like baby spinach versus big hearty spinach. It tends to have a milder taste and works best in salads.

Grocery shopping takes time and a little bit of knowledge. With simple techniques you will have the best possible food in your fridge.

Washing Tip- Washing Greens

If you are buying market greens, you should definitely wash them. The trick is to not bruise them while you wash them. Fill up a bowl with water but leave enough room for the greens. After they have soaked for about 4 to 5 minutes, I take it out and do it again. You are waiting for the dirt and grime to fall to the bottom of the bowl and then you can remove the leaves off the top. Make sure that you don’t pour the water out with the leaves in the bowl because you could put the dirt back into the leaves. For pre-washed spinach, you do not need to re-wash.

Cooking Tips-

Sautéed Kale:

Remove the stem of your Kale by leaving the Kale whole and slicing the stem out of the leaf. Next, roughly chop the Kale into equal size pieces. Place in a large bowl. Heat a large sauté pan and on medium-high heat and add a little olive oil. Add Kale to the sauté pan, move around with tongs, and add salt and pepper to taste (chef pinch of salt). You can also add lemon juice, garlic powder or fresh garlic, sautéed onions and many more extras.

Sautéed Swiss chard:

Remove the stem of your Swiss chard by leaving the chard whole and slicing the chard stem out of the leaf. For added crunch, you can small dice the stem and sauté before you cook the chard and then add it in. Next, wash thoroughly and roughly chop the chard into equal size pieces. Place in a large bowl. Heat a large sauté pan and on medium high heat add a little olive oil. From here, follow the instructions for Kale.

Sautéed Spinach:

Remove the stem of your spinach by pinching them with your fingers and leaving the leaves intact. Wash thoroughly. Place in a large bowl. Heat a large sauté pan and on medium-high heat and add a little olive oil. Follow instructions for Kale or chard from here.

New Year New Food | Washington Times Communities

New Year, New Fridge

It’s 2010 and it’s time to clean out your refrigerator, cupboards, spice cabinet and pantry. In the dark corner hides the ketchup bottle that has resided there since 2002. Today it’s your day to throw it away. Some things seem like they can last forever but this just isn’t true. Everything has an expiration date and it’s your job to keep you and your family safe from the food borne illness also known as food poisoning that lies within.

Sad, but true, many people get food poisoning right from their own home. It’s easy to be in a rush, grab a condiment from your fridge, and spread it between two pieces of bread and go. Hours later you have an upset stomach and are clueless as to where it came from.

The way this can happen is if:

• You believe that some foods are good forever
• You’re just too lazy to clean out your kitchen
• Or you buy multiples of one item keep them all in the fridge or pantry together and then hastily grab the wrong one.

Start the year off right and make it a priority to clean out your jars, cans, bottles and anything else that has been collecting dust. Check everything by look, smell, taste and date. If you aren’t willing to do any of these things, than throw all questionable items away.

I am as guilty as the rest of you. I open a jar; use half of whatever it is and place the rest back in the fridge for another day. Sadly, sometimes that day never comes and before I know it I have three boxes of half-used chicken stock on my refrigerator shelf. Even worse, I have no clue which is the oldest or newest one. Thankfully, my nose and taste buds are highly trained.With a quick sniff and then a small taste,I can typically decipher if it stays or goes. However, for the average Joe this can be tricky.

A few basic tips for opened food-

• Never leave food in an open can in the refrigerator.
• Check the date and if it is more than a few weeks past, throw it out.
• If there is no date on the can reopen the opened container and look for-
• Bad odor
• Mold
• Or discoloration
• If none of these appear than taste it. If it still tastes good than it is probably still ok.
• If it fails any one of the above tests, throw it away.

Did you know after a year your spices start to lose flavor and pretty soon after that they won’t have any flavor at all. Things like cumin, turmeric and cayenne take longer to lose their flavor but eventually they do. They won’t have the same kick as they had when you first bought them but they will still be good. Especially if you bought one of those handy dandy spice racks that came pre-filled with spices, you never know how long those sat on the store shelves. You don’t have to get rid of the bottles but please get rid of the herbs and spices. You can refill them after you rinse and dry them properly. Be aware that spices can be pricey, so buy the ones you use most first.

Frequently Used Spices

• Chili pepper- for chilies
• Herbs of Provence- fish and chicken
• Celery salt- salads
• Curry- chicken curry or curried chicken salad
• Cayenne
• Bay leaf- soups
• Oregano- salads or tomato sauces
• Cumin- chilies

After you’ve cleaned out your kitchen, it’s time to restock. Focus on grocery shopping three to four days for fresh ingredients and buy for the month for canned and jarred foods. It may make it easier to buy your canned foods on a day where you are not in a hurry, that way you don’t miss anything and you can really figure out what you need to buy.

*If you begin to notice that some things are not being finished, make a note so that next time when you grocery shop you buy a smaller portion or size. By buying smaller quantities you can save money and prevent waste. Don’t forget that when you throw away food you are really throwing away money.

Once you get it home, store it and label it properly so that you maintain good health. By labeling everything you take the guessing out of the equation.

In the restaurant world, whenever you enter the walk-in (refrigerator) you’re taught to always take a roll of masking tape and a sharpie with you. These can help you label everything (what it is, the made date and the throw away date). That way, no matter who’s cooking, everyone knows exactly what’s going on in the refrigerator.

You can use this same idea in your home. Write the date you opened it and the date you should throw it away. With the food clearly marked, you know to either cook it or get rid of it.

Here’s a cheat sheet on how long things can stay fresh in the refrigerator –

Opened condiments (ketchup, mayo, mustard, etc.): 1-2 months (on the cautious side)

Jarred Items (red peppers in oil, olives, pickles, artichoke hearts): 1-2 weeks

Cooked Meats: 4 days max

Raw meats: 3-6 days

Raw Fish: 2-3 days

Cooked Fish: 2 Days

Sliced Lunch Meat: 3-4 days

Cooked, Hard-boiled Eggs: 4 days

Raw Eggs: 2 weeks

Raw Vegetables: Around 10 days

Cooked Vegetables: up to 4 days

Lettuces: 4-5 days

Cooked Foods: 3-4 Days

Butter: 2-3 months

(Frozen foods: 1-3 month)

*If for some reason you happen to open multiples of one item, stack them so the one with the furthest date is behind the one with the closest date. So if you’re in a hurry and reach for one of the cartons of milk, you will hopefully grab the one that will expire first.

Your kitchen is your safety zone; you shouldn’t have to worry about getting food poisoning from your expired foods. Why not stay away from canned and processed foods all together and focus more on fresh whole foods. Stock your fridge with fresh vegetables, lean proteins, healthy fats, whole grains and sweet fruits. You should make your kitchen a place where you feel comfortable and if you shouldn’t eat it don’t keep it. Start off your year with a labeled, organized and safe kitchen.

Read More at my column- The Washington Times Communities Hail Mary Food of Grace

New Year New Food | Washington Times Communities