EA Stewart – Food & Nutrition Magazine

Rice Dosai with Coconut Chutney

EA Stewart — Thu, 09 Aug 2018 14:01:28 +0000

Inspired by rava dosai, a popular South Indian dish, this recipe for rice dosai pairs crispy gluten-free crepes with a fresh and spicy coconut and yogurt chutney. Serve as a snack or appetizer. This recipe is part of the 2018 Food & Nutrition cultural competency series, My Global Table.

SERVINGS: 6
SERVING SIZE: 1 dosai (35 grams) and 2 tablespoons chutney (30 grams)
PREP TIME: 20 minutes
COOKING TIME: 30 minutes

Ingredients

Coconut Chutney

½ cup shredded, dried, unsweetened coconut
½ cup fresh cilantro
2½ teaspoons sliced serrano chili
1 teaspoon sliced garlic
1 teaspoon diced fresh ginger
1 teaspoon lime zest
¼ cup plus 2 tablespoons (90 milliliters) water
½ cup 2% plain Greek yogurt
1 teaspoon (5 milliliters) vegetable oil
¼ teaspoon yellow mustard seeds
¼ teaspoon salt, or to taste

Rice Dosai

½ cup white rice flour
½ cup brown rice flour
¼ teaspoon salt
1½ cups (355 milliliters) water
1 tablespoon plus 1 teaspoon (20 milliliters) vegetable oil, divided
¼ teaspoon yellow mustard seeds
½ teaspoon cumin seeds

Instructions

To a blender, add coconut, cilantro, serrano chili, garlic, ginger, lime zest and water. Blend on high speed until all ingredients are very finely chopped, pausing as needed to scrape the sides with a spatula.
Scrape mixture into a medium serving bowl. Add yogurt, stir well and set aside.
Heat a 12-inch cast iron pan over medium heat and add oil and mustard seeds. Stir continuously until mustard seeds start to pop, then turn off heat and pour contents of the pan into the yogurt mixture.
Add salt, stir well and set aside until ready to serve.
In a medium mixing bowl, combine white and brown rice flours and salt. Add water and stir well.
Heat the same cast iron pan over medium heat and add 1 teaspoon oil, mustard seeds and cumin seeds. Stir continuously until mustard seeds start to pop, then turn off heat and carefully pour contents of the pan into the flour mixture.
Heat the pan over high heat and add ½ teaspoon oil.
Stir batter well, then use a 4-ounce disher to pour batter into the pan using a circular motion to spread out the batter. Cook for about 2 minutes, then carefully lift sides of the dosai with a spatula, flip it over and cook an additional 2 minutes.
Remove and set on a paper towel.
Add ½ teaspoon oil to pan and spread well before cooking each dosai, for a total of 6 dosais.
Serve with a side of chutney.

Cooking note: Chutney may be made ahead of time and stored in the refrigerator for up to 4 days.

Nutrition per serving: 167 calories, 6g total fat, 2g saturated fat, 2mg cholesterol, 280mg sodium, 25g carbohydrate, 1g fiber, 3g sugar, 4g protein, N/A potassium, N/A phosphorus

Vegetarian Borscht

EA Stewart — Fri, 15 Dec 2017 10:00:22 +0000

Sliced beets give a gorgeous magenta-red hue to this nourishing and satisfying spin on Ukrainian borscht. This recipe is part of the 2018 Food & Nutrition cultural competency series, My Global Table.

Servings: 7
Serving size: 2 cups soup, 2¼ tablespoons dill, 2¼ tablespoons parsley, 1 tablespoon Greek yogurt (490 grams)
Prep time: 35 minutes
Cooking time: 1 hour

Ingredients

2 tablespoons (30 milliliters) extra-virgin olive oil, divided
3 medium beets, peeled and julienned
3 tablespoons unsalted tomato paste
2 tablespoons (30 milliliters) white wine vinegar
½ celeriac, peeled, cut in half and julienned
2 carrots, peeled and diced
2 bell peppers (yellow, orange or red), diced
3 medium tomatoes, diced
3 quarts (2,840 milliliters) no-salt-added vegetable stock
3 medium Yukon Gold potatoes, peeled and diced
1 14-ounce can no-salt added cannellini beans, drained and rinsed
1¾ cups finely shredded white cabbage
1 bay leaf
4 cloves garlic
1 tablespoon sugar
½ teaspoon salt, plus additional to taste
1 teaspoon ground black pepper
¼ cup plus 3 tablespoons low-fat Greek yogurt
1 cup chopped fresh dill 1 cup chopped fresh parsley

Instructions

In a large cast-iron pan or skillet, heat 1 tablespoon olive oil over medium heat.
Add beets, tomato paste and vinegar. Stir well to combine, then cook over medium-low heat for approximately 15 minutes, stirring occasionally.
While beets cook, heat 1 tablespoon olive oil in a stock pot over medium heat.
Add celeriac, carrots, bell pepper and tomatoes and cook over medium-low heat for approximately 15 minutes.
Pour stock into a 7-quart Dutch oven and bring to a simmer.
Add potatoes, beans, cabbage, bay leaf, garlic, cooked vegetable mixture and beets.
Cook over high heat until boiling, then reduce heat to medium-low.
Add sugar, salt and pepper. Stir well to combine, then simmer for 30 minutes. Add additional salt to taste.
Serve hot and top with Greek yogurt, fresh dill and parsley.

Nutrition per serving: 261 calories, 5g total fat, 1g saturated fat, 1mg cholesterol, 581mg sodium, 48g carbohydrate, 10g fiber, 17g sugar, 8g protein, N/A potassium, N/A phosphorus

Kitchen Basters: Infuse Foods with Flavor

EA Stewart — Thu, 07 Dec 2017 12:01:47 +0000

Proper basting is the key to a moist roast or turkey. Fortunately, there is a range of kitchen basters to help seal in juices and drippings, resulting in a flavorful meal.

Kitchen basters include bulb basters, basting and pastry brushes, and combination basters that pair a bulb baster with a needle injector attachment or a brush at the end. In addition, meat and poultry can be self-basted in heat-resistant nylon basting bags. Although these bags are FDA-compliant for safety and get praise from many home cooks, a bulb baster or basting brush may be more appealing to those wary of using nylon in the oven.

Most bulb basters are roughly 12 inches long and have a silicone bulb head attached to a glass, plastic or metal tube that tapers from one end to the other. Desirable features include an angled tube tip to help draw in basting juice, a valve at the end of the tube to stop juices from leaking, and a detachable tube tip to allow for easier cleaning.

Cleaning a bulb baster can be challenging, but a narrow cleaning brush can help and often is sold with this type of baster. In addition, the bulb can be removed from the tube and tip. All parts are usually safe for the top rack of the dishwasher.

Another option for basting meat and poultry is a basting or pastry brush, but it does not retrieve as much of the juices as a bulb baster. Choose a brush baster with multiple layers of heat-resistant silicone bristles to hold liquids as they are transferred to food. Most basting brushes are dishwasher-safe.

Both bulb and brush basters are economical kitchen tools, costing between $5 and $15.

To baste meat or poultry, remove it from the oven and shut the door so heat doesn’t escape. Refer to recipes for exact basting times; as a general guideline, baste a large turkey every 30 to 45 minutes, smaller pieces of chicken every 15 to 20 minutes and barbecue meat every 15 minutes. Always wear oven mitts when basting to protect skin from hot juices that may splatter. Work quickly to prevent temperature and moisture loss.

Beyond meat, a kitchen baster can be a handy tool. Use a bulb baster to remove fat from liquids and food, make fun shapes with pancake batter or infuse flavoring into fruits and other foods. Basting brushes also are versatile: Use one to oil a pan or baking sheet, spread butter and roasted garlic on toasted bread or baste vegetables on the grill.

Kitchen Thermometers: Essential for Safe, Moist, Delicious Food

EA Stewart — Thu, 07 Sep 2017 09:00:58 +0000

A kitchen thermometer is vital for ensuring food is not only safe to eat, but also cooked to the optimal temperature for the best quality: keeping meats, casseroles and other foods moist and delicious.

Also called food or cooking thermometers, kitchen thermometers are available in analog and digital varieties for meat, candy and a variety of other foods. Newer Wi-Fi enabled “smart” versions, which send a notification via phone when food is ready, can cost $200 or more. For a less expensive option, get a simple analog meat thermometer for about $10 or an all-purpose “instant read” digital thermometer for $30 to $100.

When selecting a kitchen thermometer, consider the foods you cook most often. A “dial” meat thermometer does not require batteries and has markings to indicate safe internal cooking temperatures for beef, poultry and pork. Most meat thermometers can be placed into raw food and left until done cooking. Meat thermometers also can be used for re-heating soups, stews and casseroles to ensure they have reached a safe temperature.

To use a meat thermometer, place the probe in the thickest portion of the food and stay away from bones, fat and gristle. For irregular-shaped foods such as egg dishes and casseroles, check the temperature in several locations to ensure consistent overall heating.

Candy thermometers, which do not have a metal probe, are a necessity for candy makers and for home cooks who do a lot of deep-frying. Clip a candy thermometer to the side of a pot or pan before heating food. This is especially important with a glass thermometer, as extreme temperature shock may cause it to break. Make sure the bulb does not come in contact with the bottom of the pan, which will result in a false temperature reading.

If you want only one thermometer, an “all-purpose” digital instant read or thermocouple thermometer is the best choice. Look for three key features: length (the longer the better), grip (choose one that feels secure in your hands) and visibility (opt for a large display with a screen on the side, rather than on the top, for better readability from different angles).

Deluxe thermocouple thermometers with a fast read time of 2 to 5 seconds sell for about $70 to $100, while less expensive yet highly rated versions with read times of fewer than 10 seconds sell for about $30. A disadvantage of thermocouple thermometers is that they cannot be left in food while cooking.

No matter the type, kitchen thermometers should be calibrated regularly using ice water or boiling water to ensure accuracy. To clean a kitchen thermometer, wash it with hot, soapy water after each use and store it in a case so no one gets poked when rummaging through the kitchen drawer.

Woks: A Top Tool for Creating Fast, Flavorful Meals

EA Stewart — Fri, 30 Jun 2017 15:59:22 +0000

For cooking quick and easy meals that are as healthful as they are delicious, put a wok at the top of your kitchen essentials list.

Thought to have originated in China around the Han dynasty, starting in 206 B.C., the ancient wok was made of cast iron and had a round bottom and a short looped handle on each side. So beloved by the Chinese, woks often were placed in tombs alongside their deceased owners.

Although cast-iron woks remain popular today, other options include stainless steel (with or without a nonstick or ceramic coating), aluminum, copper and carbon steel. Electric woks also are available for tableside cooking, but expect to pay a hefty price for this convenience.

Carbon steel woks are preferred by many chefs and home cooks, not only because they heat quickly and evenly, but also because they are extremely durable, lighter than cast-iron versions and, when well-seasoned, practically nonstick. As a bonus, carbon steel woks are relatively inexpensive and can be purchased for about $30.

Choose a traditional round-bottom, short-handled wok or opt for the design many chefs prefer: a flat-bottomed wok with one short looped handle and one long, straight handle. This design allows cooks to easily lift the wok and flip food in the air. A lid may come in handy, especially for steaming, braising and smoking foods.

High, sloping sides of a wok set it apart from a regular sauté or frying pan. Pick a wok with a 4- to 5-inch flat bottom and a 12- to 14-inch diameter. This size is ideal for cooking a lot of food without overcrowding the pan and keeping food warm around the sides without overcooking.

Prepare a simple stir-fry in a wok with a light splash of heart-healthy oil, fresh or frozen vegetables and flavorful aromatics such as onion, garlic and peppers. Or use this versatile kitchen tool to steam, boil, pan-fry, braise, poach or smoke foods.

Follow the manufacturer’s instructions to care for a wok. If you choose a carbon steel version, treat it with TLC and it will perform better with each use. New carbon steel woks typically have a protective oil coating that should be removed with hot, soapy water before using. After washing, dry the wok on a stove burner over high heat, then carefully rub it down with an oiled paper towel.

After each use, soak the wok in hot water, then wash it with a soft sponge or brush, avoiding rough scrubbing unless necessary. Soap is not needed but likely will not harm the wok. With proper care, your wok will develop a gorgeous patina, allowing for many years of healthful, flavorful cooking.

Tips and Tricks for Choosing and Using an Indoor Grill Pan

EA Stewart — Tue, 02 May 2017 13:07:44 +0000

Although grill pans are sometimes referred to as griddles, the difference is visible: A griddle has a flat surface, while a grill pan is covered with ridges. These ridges are raised about half a centimeter, which allows juices to drip off foods as they cook and creates char marks as well as a crispier texture, similar to food cooked on an outdoor grill.

From shape and size to design and material, there’s a grill pan for every cook’s needs. Choose from square, round or rectangular pans that fit one or two stovetop burners. Opt for long, single handles or shorter double handles and pick from different materials including cast iron, enameled cast iron, copper, stainless steel and anodized nonstick aluminum. For double the cooking fun with a single tool (which saves storage space!), a reversible griddle-grill pan allows you to flip pancakes on one side and grill burgers on the other.

Top-rated cast-iron grill pans retain heat better than aluminum and feature higher ridges to help keep juices and oil off food, allowing for crispier, more uniform char marks. If your budget allows, an enamel coating over cast iron helps make clean-up easier. However, cast iron takes longer to heat on an electric stove, and it can easily scratch the surface of a glass-topped stove.

Meat lovers and vegetarians alike can enjoy grilling foods that show off pretty char marks, including juicy burgers, chicken breast and pork chops, shrimp and scallops, thick slices of portobello mushrooms and other sturdy vegetables, and even a classic grilled cheese sandwich or panini.
To use a grill pan, preheat the pan for five minutes over medium-high heat. Flick a few drops of water on the grill pan; if they evaporate quickly, your pan is ready to use. Make sure your stove is well-ventilated to prevent an overly smoky kitchen.

Next, add a hint of neutral-flavored oil by carefully rubbing a paper towel dipped in oil over the surface of the pan. This helps prevent food from sticking.

Prep food to be uniform in thickness, then place on the grill pan, cooking on both sides to ensure it is cooked to the proper internal temperature. If meat or poultry needs additional cooking time, cover it with an inverted pan to keep it from drying out. If your grill pan is small and light enough, transfer it to the oven to finish cooking.

While grill pans can’t fully replicate the authentic outdoor grill’s smoky flavor, you can enjoy a hint of delicious char-grilled taste year-round.

Dark Chocolate Muesli Breakfast Cupcake

EA Stewart — Mon, 27 Feb 2017 13:03:32 +0000

Treat yourself to a decadent yet healthy breakfast cupcake with whole-grain muesli, chocolate chips, cinnamon and dates.

Servings: 2
Serving size: 1 cupcake (80 grams)
Prep time: 7 minutes
Cooking time: 40 seconds

Ingredients

3 tablespoons extra-fine almond flour
1 teaspoon ground cinnamon
⅛ teaspoon salt
1 large egg
2 finely chopped Medjool dates, pitted
½ teaspoon (3 milliliters) vanilla extract
3 tablespoons rolled oats
2 tablespoons dark chocolate chips
1 tablespoon chopped walnuts
2 teaspoons unsalted pumpkin seeds

Instructions

Combine almond flour, cinnamon and salt in a mixing bowl. Add egg, dates and vanilla to flour mixture and blend with an immersion blender until all ingredients are combined and dates are chopped into smaller pieces. Add oats, chocolate chips, walnuts and pumpkin seeds and stir well to combine. Spoon batter equally into 2 microwave-safe silicone muffin cups and cook in microwave on high for 40 seconds each.

Nutrition Per Serving:
CALORIES 286; TOTAL FAT 16g; SAT. FAT 4g; CHOL. 83mg; SODIUM 230mg; CARB. 30g; FIBER 5g; SUGARS 16g; PROTEIN 9g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in almond flour not available.

Skimmers: Useful Utensils You Never Knew You Needed

EA Stewart — Mon, 27 Feb 2017 12:26:42 +0000

A skimmer is one of the most useful kitchen tools you never realized you needed. While it might not top the list of most-wanted kitchen tools, a high-quality skimmer is invaluable for safely removing food from hot liquids and oil, blanching vegetables, skimming foam from broth and removing congealed food off the top of liquids.

Nineteenth-century kitchen skimmers made of brass and iron had impressive heft but were likely uncomfortable to use while cooking. Today’s versions are available in lighter-weight materials including stainless steel, wire mesh, copper, plastic and silicone. Handles can be made of the same or different material, including ergonomic, weighted handles for ease of use and a better feel. A skimmer with a wooden handle is not recommended because liquid may soak into the wood and lead to food poisoning if not properly cleaned and sanitized.

Depending on their design and materials, kitchen skimmers may be referred to as spider skimmers, slotted spoons or sieves. All versions have a long handle, sometimes with a hook on the end for hanging in storage or as kitchen decor. This important feature keeps the cook at a safe distance from splatters, steam and heat while preparing food. Versions of skimmers differ mostly in the basket. Spider skimmers, used often in Asian cooking, have a basket resembling a wire mesh spider’s web. Slotted spoons look more like a large, round serving spoon with perforated holes on the bottom. Sieves are made of fine wire mesh and can be cone-shaped or round.

Kitchen skimmers also differ in basket depth. Skimmers with flat baskets are best for removing delicate foods without tearing and for skimming foam and congealed foods off the surface of liquids. Skimmers with deep baskets are ideal for removing larger amounts of food and to prevent food from slipping out.

Although many kitchen skimmers can be washed in a dishwasher, refer to the manufacturer’s instructions for the best ways to keep your skimmer clean.

Creamy Dutch Oven-baked Parmesan Risotto

EA Stewart — Mon, 02 Jan 2017 02:51:09 +0000

Wow dinner party guests with this elegant vegetarian risotto topped with crispy broccolini, peppery arugula, toasted pine nuts and a sprinkle of Parmesan cheese.

Creamy Dutch Oven-baked Parmesan Risotto

Developed by EA Stewart

Servings: 4
Serving size: 1⅓ cup risotto, ½ cup broccolini, ½ cup arugula, 1 tablespoon pine nuts and 1 tablespoon Parmesan (345 grams)
Prep time: 25 minutes
Cooking time: 20 minutes

Ingredients

[200 grams] 4 cups broccolini, stems removed
[30 grams] 2 tablespoons (30 milliliters) olive oil, divided
[40 grams] ¼ cup pine nuts
[1,070 grams] 4½ cups (1,060 milliliters) low-sodium vegetarian chicken-flavored broth, divided
[180 grams] 1½ cups shallots, diced
[300 grams] 1½ cups Arborio rice, dry
[110 grams] ½ cup (120 milliliters) dry white wine
[70 grams] ¾ cup shredded Parmesan, divided
[60 grams] 2 cups baby arugula

Directions

Preheat oven to 400°F (205°C) and line a roasting pan with aluminum foil. Place broccolini in roasting pan, drizzle with 1 tablespoon olive oil and toss to coat. Set aside. Add pine nuts to a medium pot and toast over medium heat, stirring constantly for 2 to 3 minutes until light golden brown. Remove from heat immediately, place into a small bowl and set aside. Return pot to stove and pour in broth. Turn heat to high until broth begins to boil, then reduce to low and simmer until ready to use.
While broth is warming, heat a Dutch oven over medium-high heat. Add remaining tablespoon of olive oil and shallots and sauté for 3 minutes or until shallots are softened and light golden brown. Add rice and stir well with a spoon to combine. Pour wine over rice mixture and stir for 1 minute or until liquid has absorbed. Pour 4 cups of hot broth over rice mixture and stir until combined. Turn off heat for Dutch oven and medium pot with stock. Keep remaining ½ cup broth in pot on stove to use later.
Cover Dutch oven with lid and place on the middle rack of oven. Place roasting pan with broccolini on the middle rack next to the Dutch oven. Bake both for 20 minutes or until rice has fully absorbed liquid and broccolini is crispy, then remove both from oven.
Bring remaining ½ cup of broth back to a boil. Carefully remove lid from Dutch oven and pour remaining ½ cup broth and ½ cup Parmesan over rice. Stir well until risotto is creamy.
To serve, place 1⅓ cups of risotto in each serving bowl. Top each with ½ cup crispy broccolini, ½ cup baby arugula, 1 tablespoon toasted pine nuts and 1 tablespoon Parmesan.

Nutrition Per Serving

CALORIES 509; TOTAL FAT 16g; SAT. FAT 4g; CHOL. 13mg; SODIUM 493mg; CARB. 79g; FIBER 8g; SUGARS 7g; PROTEIN 18g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition analysis uses low-sodium vegetable broth for low-sodium vegetarian chicken-flavored broth. Nutrition information for potassium and phosphorus in low-sodium vegetable broth not available.

Mallets and Pounders: Valuable Kitchen Tools for Meat, Poultry and More

EA Stewart — Tue, 20 Dec 2016 03:37:18 +0000

Meat mallets and pounders not only can tenderize healthier, less fatty yet tougher cuts of meat, but also are a great stress reliever. What’s more therapeutic after a long, busy day than pouring a glass of wine and pounding out your aggressions with a mallet?

Home cooks may be most familiar with a traditional meat mallet, aka “meat tenderizer,” which looks similar to a hammer and often is spiked, “toothed” or textured to cut through muscle fibers and tenderize tougher cuts of meat, such as flank steak, wild game and grass-fed beef.

The term “meat pounder” often is used interchangeably with “meat mallet,” but a pounder usually has a shorter handle than a tenderizer, a circular head and a smooth surface — similar to a hockey puck on a stick. If you want a thin piece of chicken, a meat pounder is your preferred tool because it won’t tear the chicken like a tenderizer might.

Wooden meat mallets and tenderizers may be the least expensive option, but they are not as strong as metal versions, cannot be cleaned in a dishwasher and need regular oiling with a food grade oil to prevent splintering. In comparison, metal mallets and tenderizers made of stainless steel, aluminum or chrome are more heavy duty and require less muscle power to pound meat. Most metal versions also can be washed in a dishwasher and don’t require any special care.

However, metal meat tenderizers are heavier than wood versions and may damage cutting boards. Expect to pay anywhere from $7 for a wooden mallet to $20 or more for a metal version.

All meat pounders are made of metal although many have non-metal handles, which helps lessen slipping and provides a more comfortable grip. Meat pounders usually are more expensive than meat mallets and tenderizers; expect to pay about $30 for a high-quality meat pounder with a two-sided disk head that is smooth on one side and textured on the other.

To properly use a meat mallet, tenderizer or pounder, place meat or poultry between two pieces of plastic wrap or wax paper to keep it from sticking to your cutting board and strike the meat evenly to achieve uniform thickness. Thoroughly wash and sanitize equipment in the dishwasher or by hand to prevent cross-contamination and foodborne illness.

Not a meat eater? You may still find a meat mallet or pounder to be an indispensable kitchen tool. Consider these other uses: garlic crusher, nut cracker, fresh ginger mincer, whole spice and peppercorn “grinder,” olive pitter, ice crusher, plantain flattener and more. Try making “smashed potatoes” by flattening whole, boiled new potatoes, sauteing them in olive oil and seasoning with salt, pepper and fresh herbs for a delicious side dish.

Grinders: Kitchen Essentials for Fresh, Flavorful Grains, Spices and Coffee

EA Stewart — Tue, 01 Nov 2016 21:17:44 +0000

Varieties of grinders have been in use for thousands of years, including the first mortar and pestle for grinding coffee beans in Ethiopia; gorgeous, intricately designed spice grinders originating from Turkey or Persia; and today’s modern-day electric grain grinders — also known as mills — used by serious home bakers to create flavorful whole-grain breads.

In the market for a grinder, but not sure which one to buy? Consider your cooking style, budget and the time and effort you want to put into grinding your own coffee, grains or spices.

If you’re a coffee connoisseur, you may want to start grinding your own beans with either a “burr” or “blade” coffee grinder — the former is the pricier but often recommended option for producing the most uniform grounds, and therefore the best tasting “cup of Joe.” A blade coffee grinder is your best bet for producing finely ground spices, such as cumin, cinnamon and cloves.

It’s not recommended to use the same grinder for both coffee and spices — unless, of course, you don’t mind your coffee flavored with ground pepper!

There is some evidence suggesting freshly ground whole grains are nutritionally superior to pre-milled whole grains, so avid bakers may consider purchasing a grain grinder or mill for making bread, muffins and baked goods. Electric grain mills require less muscle power, while manual mills offer greater versatility as they can grind a wider variety of whole grains into various textures.

Note: It’s important to use fresh-ground grains right away, or store them in an airtight container in a dry, cool pantry for up to three months or in the freezer for up to six months to prevent rancidity.

Of course, for the ultimate tasting experience, you may want to invest in multiple kitchen grinders. What’s better than a homemade chai-spiced multigrain muffin you made with your own freshly ground grains and spices, alongside a cup of coffee you brewed from beans that you ground yourself?

How Dutch Ovens Do (Almost) All the Cooking for You

EA Stewart — Fri, 26 Aug 2016 15:14:48 +0000

You come home from work, brown some vegetables and chicken in your Dutch oven, add lentils and a handful of herbs and top it off with nourishing stock. Then sit back, relax and let the Dutch oven do all the work until dinnertime.

That vision can be reality. Sometimes referred to as a braadpan, round oven, French oven or casserole, a Dutch oven has a heavy, tight-fitting lid, is heavier and thicker than a stockpot and is deeper than a skillet. Its size and design allow for efficient heat conservation and conduction, as well as the ability to hold large cuts of meat and cooking liquids — especially important when cooking for a crowd.

A classic enameled Dutch oven is considered by many to be the workhorse of the kitchen. It not only is non-reactive to all ingredients, but also holds heat as effectively as bare cast iron versions and comes in a variety of colors and price points for every budget, starting at about $35 for a 5-quart version.

On the stove or in the oven, use a Dutch oven to cook roasts, braises, soups, stews and casseroles, as well as any recipes that can be prepared in a conventional oven. Long, slow cooking at a constant temperature results in tender, juicy meals. Get even more creative by making a skillet cookie or loaf of bread in a Dutch oven. The steam helps create a gorgeous, golden brown crust, and the pot creates a perfectly round shape.

When choosing a Dutch oven, look for a wide pot, at least eight inches in diameter, to maximize the amount of food cooked at one time. If you'll be cooking meat most often, consider purchasing a heavier Dutch oven, which allows for more even browning.

Different finishes are available, including cast iron (both bare and enameled), stainless steel and aluminum. Bare cast iron pots may react with acidic foods, and unlike enameled cast iron, must be seasoned and kept rust-free to avoid an "off" taste. Stainless steel options are lighter and hold heat well, but they also may react with acidic foods.

For those who enjoy camping, a "footed" cast iron Dutch oven, similar to what early Americans used, has tripod legs that sit directly over campfire coals. Aluminum Dutch ovens are popular among those who hike to their campground or have physical limitations requiring a lighter-weight vessel.

No matter what size, finish or color you choose, the beauty of a Dutch oven is that it allows you to cook delicious meals with ease, going from stovetop or oven to tabletop for serving with no additional dishes to wash.

Kitchen Shears Can Do More Than You Think

EA Stewart — Fri, 01 Jul 2016 13:50:36 +0000

What can be snipped, snapped or crunched with kitchen shears? The list is seemingly endless: fresh herbs and leafy greens, bacon, poultry meat and cartilage, dried fruit, fish, pie dough, whole canned tomatoes, crab claws, fresh noodles, sundried tomatoes, broccoli and cauliflower florets, pizzas, quesadillas, pita bread and more.

An added advantage: No cutting board — meaning fewer dishes to wash.

Although kitchen shears may seem similar to scissors, the blade’s pivot point, or fulcrum, is farther from the handle than it is on scissors. This makes kitchen shears stronger with better cutting force, which comes in handy when cutting thick, slippery foods such as poultry and meat. In addition, kitchen shear blades are typically longer than scissor blades and have a larger, more oblong bottom handle to allow for a roomy, comfortable grip. Another important feature of kitchen shears is that the blades can be removed for cleaning and drying, which is critical for preventing rusty hinges and foodborne illness.

You can select from various specialty shears and also choose different handle and blade materials, along with snazzy added features such as bottle openers, screw cap and jar openers and nut or shellfish crackers.

Multi-purpose kitchen shears are available with professional-grade carbon steel blades — which often are coated with stainless steel, chrome or nickel to prevent rusting — or stainless steel, which also are rust-resistant, but are less sharp and more difficult to sharpen than carbon steel blades. For handles, choose from shiny all-metal varieties, which are pretty to look at, or shears with polypropylene or silicone-coated handles, which are more comfortable to hold and provide better grip. Other features may include adjustable pivot screws for tightening or loosening tension (available on some professional models); a projecting shank, a.k.a. tang, that extends into the handle for better balance and to help prevent the handle from cracking; serrated blade edges, which grip slippery foods better but aren’t as easily sharpened as smooth blades; and offset blades to better cut foods at an angle.

Poultry shears are curved in a crescent shape, making it easier to cut whole chicken and turkey. Although they’re designed for cutting up poultry, these shears also work well for removing scales and fins from fish and stripping fat from meat. Models with blunt tips can help prevent meat from tearing apart. Like multi-purpose kitchen shears, different types of handles and blades are available for any preference or budget.

Herb shears and snips offer an easy way to delicately cut fresh herbs and preserve their natural, aromatic and flavorful oils. Choose from multi-blade herb shears to slice through fresh herbs quickly (herbs can get stuck easily, so clean them thoroughly), or single-blade herb shears or snips that have smaller and shorter blades than kitchen shears and are often made of serrated metal for more precise cutting. When using herb snips rather than a knife to cut herbs, chances of slipping and cutting a finger are dramatically reduced.

After each use, disassemble any removable blades and wash by hand or, if specified, in the dishwasher and dry with a soft cloth. An occasional drop of food-grade mineral oil on the joint near the screw will keep kitchen shears in good working condition for years to come.

Spiralizers Are a New Kitchen Essential for Creating Vegetable and Fruit Noodles

EA Stewart — Thu, 28 Apr 2016 21:12:07 +0000

If you haven't gotten in on the zoodle (a.k.a. zucchini noodle) craze, now is the time. There's no shortage of flavorful, nutrient-packed spiralized "noodle" recipes. All you need are fresh vegetables or fruits, a dash of creativity, a pinch of muscle power and a spiralizer. Choose from two types of spiralizers: the simple hand-held version, which looks like a pencil sharpener for foods, or a larger countertop spiralizer with a handle to crank by hand. These models also may include interchangeable blades to create scrumptious strands of skinny angel hair noodles, flat ribbon noodles or medium to thick spiral noodles.

Although countertop spiralizers tend to get the most praise from zoodle aficionados (because of their multiple blades, which allow for different thicknesses, and ability to hold foods in place without slipping) a hand-held spiralizer comes in handy when pressed for time because cleanup is quick. Hand-held spiralizers also are portable and typically less expensive than countertop versions. While they offer more versatility in the length and width of vegetables and fruits you can spiralize, as well as more consistency in noodle appearance, countertop spiralizers take up more space in the kitchen and require a longer, more labor-intensive cleanup process.

Some are dishwasher-safe, but others have removable components that should be washed by hand. If your spiralizer can't go in the dishwasher, clean it with a scrub brush and hot, soapy water after every use.

5 Tips for Using a Spiralizer

Whichever model you choose, learn proper techniques to ensure your new spiralizer gets regular use. Follow these tips to get spiralizing:

Start with softer fruits and vegetables, such as zucchini and cucumbers. They are easiest to work with because they don't require as much muscle power.
Choose medium to large vegetables and fruits, which are easier to hold in place.
Reposition foods on the spiralizer as needed to keep the blade centered and prevent noodles from falling apart.
Cut noodles with scissors when they get too long to make them easier to eat.
As you get the hang of spiralizing, try other fruits and vegetables: apples, beets, broccoli (stems), butternut squash, carrots, celeriac, jicama, onions, parsnips, pears, radish, sweet potato, turnips, white potatoes and more.

Have fun experimenting with both raw and cooked noodles. Like any worthwhile endeavor, spiralizing has a learning curve. Get the hang of it, and you'll be noodling and zoodling like a pro.

Citrus Juicers Make an Appeal

EA Stewart — Fri, 26 Feb 2016 19:36:22 +0000

Although the cultivation of citrus fruit began more than 4,000 years ago, the oldest known citrus juicers were discovered in Kütahya, Turkey, in the early 18th century. Made of ceramic pottery and exquisitely detailed with floral blossoms in cobalt blue and other bright hues, these gorgeous antique lemon reamers sell today at auctions for thousands of dollars.

Between 1880 and 1910, more than 200 patents for lemon squeezers were registered in the United States. Perhaps one of the most iconic citrus squeezers, the Juicy Salif is an ultramodern cast and polished aluminum creation by French designer Philippe Starck. Although the design of the Juicy Salif is held in high regard, many critics call it messy and not very functional.

Modern-day varieties, on the other hand, make it easy to add fresh-squeezed citrus juice to meals and drinks.

Learn about three common types of citrus juicers used today.

Citrus Reamer

Simple reamers can efficiently juice a variety of citrus fruits, but they require some muscle power. Not all models filter out pulp and seeds like other juicers, but with its compact size and low cost, a citrus reamer is a good addition to any kitchen.

Citrus Squeezer

Hand-held and muscle-powered citrus squeezers are another affordable option. Unlike many reamers, squeezers feature a built-in strainer to keep seeds and pulp separate from juice. One main disadvantage is that one size does not fit all; juicing oranges and limes, for example, requires two different sized squeezers.

Electric Citrus Juicer

The most expensive of all juicers, electric varieties require much less muscle power than manual options, making them ideal for juicing larger quantities of fruit at once for fresh orange juice or lemonade. Both squeezer and reamer versions are available and include built-in strainers to remove pulp and seeds. One drawback to electric juicers, apart from their cost: They are more difficult to clean and require more storage space than manual options.

Baked Berry French Toast with Ginger-Lemon Berry Sauce

EA Stewart — Fri, 26 Feb 2016 18:49:32 +0000

Baked Berry French Toast with Ginger-Lemon Berry Sauce

Bursting with flavor, frozen berries play the starring role in this baked breakfast favorite.

See more “Celebrate Spring” recipes!

Developed by EA Stewart, MBA, RDN

Ingredients
French Toast

[5 grams] 1 teaspoon (5 milliliters) virgin coconut oil
[310 grams] 6 cups (9 slices) gluten-free* bread, cubed
[360 grams] 1½ cups (360 milliliters) unsweetened soy milk
[300 grams] 6 large eggs
[40 grams] 2 tablespoons (30 milliliters) pure maple syrup
[1 gram] 1¼ teaspoons lemon zest
[4 grams] 1 teaspoon (5 milliliters) pure vanilla extract
[2 grams] 1 teaspoon ground ginger
[1 gram] ⅛ teaspoon fine sea salt
[130 grams] 1 cup frozen mixed berries**

Ginger-Lemon Berry Sauce

[15 grams] 1 tablespoon (15 milliliters) virgin coconut oil
[770 grams] 5 cups frozen mixed berries**
[40 grams] 2 tablespoons (30 milliliters) pure maple syrup
[30 grams] Juice from 1 medium lemon (30 milliliters)
[1 gram] 1 teaspoon ground ginger
[1 gram] 1¼ teaspoons lemon zest
[1 gram] ⅛ teaspoon fine sea salt

Directions

To make French toast, coat a 9×9-inch baking dish with coconut oil and add cubed bread. In a medium bowl, combine soy milk, eggs, maple syrup, lemon zest, vanilla extract, ginger and salt, and beat with a whisk or a hand mixer on medium speed until ingredients are well-mixed. Pour berries on top of bread cubes, then pour egg-and-milk mixture on top. Press down on berries and bread cubes with a fork to ensure they are well-coated with egg-and-milk mixture.
Cover baking dish and refrigerate for at least 30 minutes or overnight.
To bake, preheat oven to 350°F (177°C). Once oven is ready, place baking dish on middle rack and bake for 45 minutes or until the top is light golden brown. Remove from oven and let cool for 10 minutes before cutting into 6 slices.
To make sauce, heat a large skillet over medium heat. Add coconut oil and frozen berries, and stir with a spatula for 3 minutes. Add maple syrup, lemon juice, ginger, lemon zest and sea salt. Stir well to combine for about 5 minutes or until sauce thickens. Remove from heat and allow to cool for 10 minutes before serving.
To serve, pour ⅓ cup sauce on each slice of French toast. Serves 6.

Cooking Notes

Use whole-wheat bread in place of gluten-free bread, if preferred.
Any type of frozen berry or berry blend works well in this recipe.

Nutrition Information

Serving size: 1 slice (170 grams) with ⅓ cup sauce (100 grams)

CALORIES 388; TOTAL FAT 14g; SAT. FAT 4g; CHOL. 163mg; SODIUM 463mg; CARB. 55g; FIBER 5g; SUGARS 27g; PROTEIN 11g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in gluten-free bread and sea salt not available.

Are You Using the Right Whisk for the Job?

EA Stewart — Fri, 18 Dec 2015 16:15:25 +0000

Whisks have come a long way since the 1700s, when bundles of twigs from fruit trees were used to mix ingredients and to help blend a hint of apple or peach into food. The modern-day wire whisk was invented in the 19th century and reached its height in popularity when Julia Child dazzled home cooks everywhere with her whisking techniques to make billowy egg whites, creamy garlic aioli and mile-high fresh whipped cream. As she showed millions of TV viewers, whisking requires just a little muscle power and no electricity.

In addition to wire, whisks may be made of bamboo, wood, plastic or silicone. Different shapes and sizes also are available, depending on the foods being prepared.

Whisking 101

In almost all cases, a metal wire whisk is the most durable and provides the most power. One exception: Use a nylon or silicone whisk on nonstick cookware to prevent damage to the coating. For recipes that require whisking a large amount of air into liquids, such as whipped cream, use a large mixing bowl to allow ingredients to expand.

When whisking liquids, start slowly, moving from side to side to avoid splatter. Beat more vigorously as the mixture thickens. Although whisks typically are used with liquid ingredients, they also are effective in mixing dry ingredients. Unless the resulting batter is supposed to have a thin consistency, combining wet and dry ingredients with a whisk may be tricky; for thicker batters and dough, opt for a mixing spoon or electric mixer. An exception is a dough whisk, which is flat with a semi-heart-shaped appearance, suitable for mixing stiff doughs.

Which Whisk?

Choose a whisk depending on a recipe’s needs. A French wire whisk, the most common and versatile type, works well for incorporating lots of air into egg whites and whipping cream, as does a “balloon” or “piano” whisk, which is shaped like a hot air balloon cage. Muscle power is required with these whisks; to avoid fatigue or soreness, switch hands periodically.

For sauces, mayonnaise and gravies, use either a French whisk or a “sauce” whisk, which is particularly useful for deglazing a pan. Flat with three to four wires bent into a “U” shape, it also may be called as a roux, flat or gravy whisk.

Other types include vinaigrette whisks, which have a coil-wrapped “U” shape at one end and are good for emulsifying ingredients; ball whisks, which have multiple straight wires with tiny metal balls attached at the ends for getting around the edges of a pan; twirl whisks, which are shaped like the coils in a bedspring and are ideal for foaming hot beverages or making pan gravies; and spiral or coiled whisks, which are shaped like a teardrop with a telephone cord-type coil for whisking small amounts of liquid in a little container.

Think of “whisking time” as a way to flex some muscles and to slow down, enjoy being in the kitchen and have fun — just like Julia would.

EA Stewart, MBA, RDN, is the owner of Spicy RD Nutrition, a nutrition coaching and communications business in San Diego. She is a Stone Soup blogger and author of eastewart.com.
Whisks have come a long way since the 1700s, when bundles of twigs from fruit trees were used to mix ingredients and to help blend a hint of apple or peach into food. The modern-day wire whisk was invented in the 19th century and reached its height in popularity when Julia Child dazzled home cooks everywhere with her whisking techniques to make billowy egg whites, creamy garlic aioli and mile-high fresh whipped cream. As she showed millions of TV viewers, whisking requires just a little muscle power and no electricity.

In addition to wire, whisks may be made of bamboo, wood, plastic or silicone. Different shapes and sizes also are available, depending on the foods being prepared.

Whisking 101

Which Whisk?

Think of “whisking time” as a way to flex some muscles and to slow down, enjoy being in the kitchen and have fun — just like Julia would.

Morocco in My Kitchen: My Tagine Love Affair

EA Stewart — Thu, 10 Apr 2014 19:03:01 +0000

PHOTO: EA STEWART, MBA, RD

Product Reviewed:
Emile Henry Tagine

Step in to my home, decorated with vibrantly colored tiles, arches leading into almost every room, and Moorish iron scroll work adorning my railings and staircases, and you will have no doubt: I am in love with all things Moroccan! Until now this love affair was missing one thing — I’d never had much experience cooking Moroccan cuisine. That changed with this Emile Henry Flame™ Top Tagine.

If you’re not familiar with a tagine, it is a traditional North African cooking vessel made from clay and used to cook a rich stew of the same name. This dish often consists of meat and vegetables, along with fruits, nuts and legumes. One of the unique things about a tagine is its wide, shallow base and tall, conical lid. When heated, either on the stovetop or in the oven, the design allows steam to circulate above and around the ingredients, infusing the dish with rich flavor and tenderness.

For my first foray in to cooking with a tagine, I chose a classic one-pot recipe of chicken, chickpeas and apricots. I started by seasoning my tagine with a little milk heated over the stove (something suggested on the Emile Henry website). In hindsight, this was perhaps the hardest part because, for a brief moment, I forgot the milk was heating and ended up scalding the bottom of the pot! This resulted in a little extra scrubbing to remove the burned bits. But after a brief water soak, and some muscle power, my tagine was shiny and new again.

From there on out, cooking in my tagine was a breeze, and I especially loved that I had no additional pots and pans to clean up! In my opinion, this alone is reason enough to highly recommend this Emile Henry Flame™ Top Tagine.

But if that was all I wrote, I wouldn’t have shared just how moist and delicious the chicken, chickpea and apricot stew turned out to be due to the infusion of spices and steam created by cooking in the tagine.

Add to this the fact that this new Moroccan inspired dish was gobbled up, not only by my husband and me, but also by both of my children, without any complaints, and you will truly understand why I am having a love affair with my new tagine.

One Table, Three Generations, Thousands of Family Meals

EA Stewart — Thu, 14 Mar 2013 19:55:54 +0000

Oh, the memories one slightly chipped white marble table and four well-worn midnight blue vinyl chairs can hold…

There are those long ago home-cooked memories of Aunt Ana’s cabbage bundles, my mom’s hearty beef stew, spaghetti and meat sauce, mashed potatoes out of a box (tsk, tsk!), lettuce (iceberg, of course), tomato and cucumber salads, green peas patiently stabbed on to forks tines then gobbled down with abandon, lima beans…mmm…, ice water and milk to drink, rhubarb-and-boysenberry cobbler with fruit picked fresh from our garden, and my all-time favorite — tuna-noodle casserole.

Flash forward 20-plus years and that table is still creating wonderful family memories.

The iceberg has been replaced with romaine and kale. The mashed potatoes are often homemade and never out of a box. The tuna-noodle casserole and spaghetti and meatballs are as delicious as ever, but now made with gluten-free noodles. There still is milk to drink, but the ice water might be sparkling water. And those glorious green peas still grace the table, waiting to be stabbed and gobbled up. Sadly, unlike me at their age, my own children refuse lima beans.

I have my parents to thank for these memories, and for this beautifully banged up table which followed us on moves from my parents' house in San Diego to temporary homes in Dallas and Falls Church, before coming back again to San Diego, where it currently resides on our front deck for dining al fresco all year round.

Although the food has changed a little over the years, it still is nourishing and home-cooked with love, save for those crazy busy school night and sports nights when nothing but a quick takeout meal or a grilled cheese sandwich and tomato soup will do.

Conversation at the table is encouraged to be sure, and, save for a few family rules noted below, no topic is off limits.

8 Rules for EA Stewart's Family Dinners

Be polite. Manners, pleases and thank-yous are musts!
Fruit is served with every meal. Even if they don’t eat their veggies, I know my kids will eat some fruit.
No one is forced to eat anything they do not like. Period.
No one can say, “I don’t like it,” unless they have tried it.
Negative talk towards oneself, or others, is not allowed.
No one is made to finish their meal. That’s what refrigerators and freezers are for!
Laughter. Lots and lots of it, is another must!
Oh, and try really, really hard not to feed the dog at the table, even if he’s looking at you with big puppy dog eyes!

One day, hopefully, my children will create new memories at this table with a fourth generation. But, unlike myself, an only child, there are two of them. Perhaps one will get the table, and one will get the chairs. Until then, we will continue creating new memories, and reliving old ones, at our beloved table. I hope you are busy creating your own family mealtime memories as well!