Tag: delicious

Avocado

The avocado is one of the most nutrient dense foods. They are high in fiber, and are the top of their class for folate, vitamin E, and lutein. They are rich in magnesium, an essential nutrient for healthy bones and cardiovascular health, and in potassium which helps prevent circulatory diseases, regulates blood pressure, and protects against heart disease and stroke.

Avocados are also powerful nutrient boosters! They improve the ability of our bodies to absorb nutrients from other foods This food synergy maximizes absorption so we get the full benefit of what we consume.

  • Add it to a spinach salad with carrots to maximize absorption of beta-carotene and lutein!
  • Add it to salsa and increase the absorption of lycopene and carotenoid phytonutrients!

Even though avocados are high in fat, it’s the good kind, monounsaturated. This kind of fat burns more quickly than saturated fat. It also helps fight obesity by helping you feel full.

And… they’re delicious! A little EVOO a touch of salt, and a little sprinkle of Aleppo or crushed red pepper flakes is all you need for a quick snack, or, try this guacamole recipe..

Here’s a couple other avocado recipes:

~Thanks for reading
LC

Chunky Guacamole

Serves ~12

Ingredients: 

  • 6 large avocados
  • 1 tsp EVOO
  • 2 limes, juice and zest
  •  1/2 tsp your favorite hot sauce
  • 2 TBS minced red onon
  • 1/3 cup cilantro, chopped
  • salt and pepper to taste
  • 3 Roma tomatoes, diced

Method:

  • Halve the avocados and de-seed
  • Score the avocado halves in a cross hatch pattern, then remove from skin with a spoon into a mixing bowl
  • All  the rest of the ingredients, one at a time, until fully mixed
  • Taste, and adjust seasoning
  • Enjoy!

 

~Thanks for reading
LC

10 Tips to Minimize Food Waste and Save Moolah

I’ve been working in professional kitchens for 25+ years

In that time, I’ve learned a lot about food waste and how to avoid it. The restaurant industry is a nickel and dime business. The cost of waste adds up quickly. We try to do whatever we can to save costs, but not only that, to save food. There are millions, if not billions of people in the world who don’t have enough to eat and it’s reckless, irresponsible, and just downright mean, to throw away food.

I’ve put together a quick post here on some simple ways to re-purpose scraps and food that might not be super fresh, but still good. Also some items you might not have thought were usable at all!

1. Save bones for chicken, beef, or fish stock

2. Bake carrot peels into chips, or make carrot pesto

3. Freeze veg scraps for veggie broth or stock

4. Cook spinach (link to spinach w/ lemon and garlic recipe, posts on 11/30)

5. Composting/Fertilizer

6. Natural Dyes for Easter eggs

7. Turn leftovers into a new meal (tacos, stir fry, casseroles, chicken salad, soup)

8. Save old bread for croutons or breadcrumbs – old flat breads such as pita or tortillas can be baked, fried, or air fried, into chips

9. Turn leftover rice into fried rice

10. Turn overripe brown avocado into flourless and fudgy avocado brownies

Remember, when you cook from scratch you know exactly what is going into your body. Have a happy and healthful life!

 

~Thanks for reading
LC

Flourless and Fudgy Avocado Brownies

Avocado stars as the fat substitute for butter is this delicious fudgy brownie! This is also a great way to use up overripe avocados that have begun to oxidize and turn brown. A hint of avocado flavor can be detected. If you want to hide it even more try adding in a 1/4 cup maple syrup or a few tablespoons of molasses.

 

Ingredients:

  • 1 ripe or overripe avocado (1/2 cup mashed)
  • 2 whole eggs, large
  • 1 cup brown sugar (or coconut sugar)
  • 1/2 cup cocoa powder
  • 1 tsp baking powder
  • 1/4 cup almond butter
  • 1 tsp vanilla extract
  • 1/2 cup chocolate chips
  • A pinch of fine sea salt

Method:

  • Preheat oven to 325 degrees
  • Grease a 9″ square baking dish and line with parchment paper
  • Peel and pit the avocado
  • In a food processor add in everything but the chocolate chips
  • Process until you have a smooth mixture, scraping the bowl as needed. (This entire process can be done by hand in a single bowl as well, just make sure you mash up the avocado well)
  • Fold in the chocolate chips, then pour the batter into the baking dish
  • Sprinkle a few more chocolate chips on top
  • Bake at 325 degrees for about 45 minutes, or until there is no “jiggle” left in the dish
  • Set baking dish on a cooling rack and let it cool entirely
  • Cut, serve, enjoy!

Lemon and Garlic Sauteed Spinach

Light, delicate, and healthy, this simple spinach dish can accompany so many things. It goes especially well with fish. It can also be tossed in with pasta.

Yields ~ 1 serving, or 2 small servings

Ingredients:

  • 1 medium-large handful of baby spinach
  • 1-2 cloves garlic, shaved on a mandolin or sliced thin by hand
  • 1 lemon, juice and zest
  • 2-3 TBS canola oil
  • Salt to taste
  • 1 TBS EVOO for drizzle (optional)

Method:

  • Heat the canola oil in a saute pan
  • Add the garlic chips to the pan and simmer until golden
  • Remove the garlic and reserve for later
  • Pour out almost all of the canola oil
  • Add in the spinach and juice half the lemon while it’s in the pan. Sprinkle with salt. Flip the pan a few times. You just want to wilt the spinach, not cook it all the way. it only takes a few seconds.
  • Remove from the heat, toss the garlic back in, and flip it around again.
  • Top with lemon zest, squeeze more lemon juice on top if needed.
  • Drizzle with EVOO if desired
  • Enjoy!

Homemade Chicken Stock or Broth

Making your own chicken stock or broth at home is easy and is a great way to use the bones instead of throwing them away.

When I buy chicken I usually get the dark meat quarters which is the leg and thigh still attached. Dark meat is cheaper than breasts, and more flavorful.

Then I cut the bone off of the end of the thigh opposite the leg, then separate the leg and thigh. I also take off any extra skin hanging off the side.

I take a few of the thighs and remove the skin completely and take out the bone. Then I freeze all the chicken in meal sized portions to pull out as needed.

After that, I put all the bones and leftover skin into a stock pot. I put the skin in with it because later when it cools, it’s easier to peel it off the top.

Next, I add some aromatic veggies like celery, onions, and smashed garlic cloves. For a darker, richer stock roast the bones first and also add carrots. It’s not necessary to peel the onions or garlic. They will be strained out, and the nutrients from the skins will be in the stock. If you wash your carrots well you don’t need to peel them either.

Also throw in some black peppercorns, bay leaves, and whole sprigs of thyme.

Then, fill the pot with cold water. You want to start with cold water because sstarting with hot water draws out more impurities and clouds the stock. I know some chefs that even start their stocks with straight ice.

Turn on the heat and let it ride for an hour or two. I like to get it almost to a boil then cut back the heat and let it simmer, never letting it come to a full boil.

Next, strain it into another pot.

From here you have a couple of options..

You can cool it now and then skim the fat off the top, and use it, or you can reduce it even more for a thicker, more gelatinous stock. Either option is good, it just depends on how thick you want it to be. Since I’m going to be using it for stew, I’m going to reduce it some more.

After it cools, the fat comes right off!

What your left with is a luxurious flavorful liquid that can be used as a soup base, in velouté, substituted for water when making rice, and much more!

I don’t add salt to my stocks. I save that for when I make the actual dish. Many of the store bought broths and stocks have salt in them. I prefer to make my own so I have complete control over what goes in.

With store bought stocks you also never know for sure the quality of the ingredients. The best stocks use high quality items and the only way to know for sure is to make it yourself!

It is time consuming, but luckily it freezes well so you can make a big batch and freeze it in smaller portions. This way you can just pull out a little at a time as needed.

Next time you feel like homemade chicken noodle soup, you’re ready to go!

Broth is even easier because you don’t use bones, just the meat and veggies. This is an even quicker and simpler way to make your soup base, although it won’t be as thick and full bodied. It will still be delicious!

For chicken broth, just throw some skinless boneless chicken, onions, celery, smashed garlic cloves, bay leaves, and a sprig of thyme into a pot, cover with cold water, and bring to a simmer. Simmer about an hour or so. Strain out the broth, and use the chicken for chicken salad, or whatever you’d like!

Enjoy!

~Thanks for reading
LC