Archive for the ‘cooking’ Category

ON DIET…WILL PARTY

Posted on: January 2nd, 2012 by Emma Fogt No Comments

So the holiday parties are over and it’s 2012! A New Year a New You right? If part of your plans are to keep on partying but stay within your “new you” health goals- let’s keep it simple and light.
Here are four secrets to simple, healthy and successful appetizers for your next party.

If you are hosting a party:
1. Have a few starring appetizer items and make the rest super simple.

2. Making the appetizers ahead of time is what makes the day of the party fun- even having pre-sliced or chopped ingredients ready to assemble is key to feeling less stressed and overwhelmed the day of the party.

3. Mix and match color combinations, flavors, textures and the temperatures of appetizers. Vary these up. Have only 1 or 2 warm appetizers and make the rest cold so you are not hanging around the stove all evening.

4. Plan how guests will eat the appetizers and be prepared. Do you need plates and forks? Small shot glasses? Chinese spoons? Toothpicks and napkins? Presenting the appetizer is just as important. Decorate appetizer plates with curly parsley, fresh herbs, edible flowers or doilies.

If you would like to bring an appetizer
Here are 12 simple appetizer combination ideas –my favorite- assemble and serve…

Smoked salmon with dill mustard wrapped around cucumber and sealed with a toothpick

Smoked Salmon on top of cream cheese and crackers sprinkled with capers

Cooked Shrimp threaded on a mini skewer with a spicy mayo dip

Turkey slices wrapped around asparagus

Ham spread with honey mustard and wrapped around a bread stick

Beef rolled around scallion and horseradish cream

Half a fresh fig holding a dollop of goat cheese glazed with honey

A cube of melon, threaded with a mint leaf, a bit of proscuitto and splashed with white balsamic vinegar

A beautiful platter of hard and soft cheeses prepared with crackers and grapes

Squares of Tomato pie

Mini mozzarella balls seasoned and threaded on a toothpick with a ½ baby tomato and basil

Stuffed celery bites with blue cheese spread sprinkled with chopped walnuts

A plate of olives, red stuffed peppers, mozzarella and grape leaves in rows.

CHEERS, To Your Health!

Quinoa: Portable Party Food for Summertime Entertaining

Posted on: July 5th, 2011 by Emma Fogt No Comments

Red Quinoa Summer Salad

Red Quinoa Summer Salad

Headed to a picnic or outdoor grill? Here is an easy and portable recipe which is not only nutritious and colorful but gets rave reviews. Red Quinoa Summer Salad is a blend of crunchy fresh vegetables and chewy quinoa. Add fresh and zesty lime dressing and jalapenos for a slight kick in flavor. Red quinoa contains a high amount of protein and all 22 essential amino acids and this power house grain is now available in most supermarkets. If you cannot find red quinoa- no big deal look for white which may be easier to find and just as nutritious.

Quinoa is so easy to make as it can be made a day ahead and takes no time at all. For six servings place 3 cups of quinoa into a pan with 6 cups of water . Bring the water and quinoa to a boil. Once the quinoa boils turn down the heat to let it simmer for 10 more minutes. After this, turn off the stove and let the quinoa absorb all it’s water for another 5 minutes . Once cooked the quinoa should be chewy- not mushy and you can fluff it with a fork , cool and mix in the additions.

Additions can be seasonal and fresh from the farmers market. I used 4 ears of fresh corn, 1 red pepper, 8 radishes, 2 halapinos (from a jar), a small bunch of flat leaf parsley,1 small red onion, 3 stalks of celery and 1.5C of edamame (defrosted from freezer). Additions are endless by the way..tomato, cilantro, feta, snap peas, peas, olives…anything goes.

We all know that getting the ingredients is one thing but actually prepping them is a whole other story. What made this recipe go quickly was the addition of The Vegetable Chop and Measure. Without sounding like an info-mercial- this veggie chopper made getting the onion, pepper, jalapeno’s, and radishes into perfectly chopped little cubes effortless- and so professional looking. Pop- close the lid on those veggies and voila- what would have taken 20 minutes to chop let alone get into perfectly cubed pieces took less than 5 minutes.

Williams- Sonoma has an instructional video on The Vegetable Chop and Measure- a new groovy gadget must have.

http://www.williams-sonoma.com/products/vegetable-chop-and-measure/?pkey=cmandolines-slicers

Chopping Veggies is so easy

Chopping veggies is so easy


* Featured Groovin Gadget: The Vegetable Chop & Measure ($18.99 at Williams-Sonoma)

RECIPE:
Super Powerful Red Quinoa Summer Salad:
Serves 6-8 people. Hot, warm or cold.

Lightly Toss to Combine the following Ingredients
3 cups red or white quinoa, cooked according to package directions
4 cooked corn kernels cut from the cobb (about 2 cups).
* 2 red bell peppers, stemmed, seeded, and- chopped
* 1 small red onion- chopped
1 small bunch of parsley- finely chopped with a knife ( approx. 1/2C)
1C edamame (defrosted)
* 2 jalapeno peppers (jarred optional)- chopped
3 stalks of celery sliced
* 6 red radishes- chopped

Tossed Red Quinoa Summer Salad with Lime Dressing

Tossed Red Quinoa Summer Salad with Lime Dressing

And Add the Zesty Lime Dressing…
Whisk together:
1/2 C Extra Virgin Olive Oil
2 Cloves minced fresh garlic
3 Tbsp Lime Juice
Salt and Pepper to taste.

More Than Just a Bowl of Leaves—National Salad Month

Posted on: May 11th, 2011 by Emma Fogt 1 Comment

by Grace Dickinson, Temple University

Kale Salad

May is one confusing month. It’s often cold when you want it to feel like spring. Or the air reflects a sultry summer day when you just wish it to be warm and breezy. May makes you second-guess whether to choose iced coffee or hot tea, sandals or sneakers.

Sticking with its contradictory nature, the temperamental month has also been officially named both National Burger Month and National Salad Month. However, there’s really no guessing involved with this contradiction. It’s easy to choose which side to celebrate.

National Salad Month is certainly the way to go, giving you the perfect excuse to create more healthy and light meals for your lunch. Plus, salads can often be thrown together rather quickly, as in the night before or morning of work, or as a last minute side dish for a more intensive meal.

Salads are also great because once you choose your base (lettuce, arugula, rice, etc.), you can pretty much pile anything else you want on top. Leftover chicken in the fridge? Throw it on. Strawberries in season? Add them too. You get the picture. You can easily turn a salad into a complete meal, full of protein and nutrients, simply by adding any variation of ingredients you have on-hand. Add some low-fat dressing, and you have yourself a tasty and nutritious meal.

A true salad is more than just a bowl of leaves. That bowl of leaves you begin with leaves endless room for creativity. Check out the following recipes to get you started, all of which contain at least one “superfood” known for their extra healthy benefits.

This salad uses kale, known for being an excellent non-dairy source of calcium as well as a vitamin A and fiber-filled veggie. Keeping the kale raw allows the leaves to maintain their fullest nutrient levels since none of the vitamins will be leached out through cooking.

Blood Orange and Kale Salad
(Makes 2 large salads or 3-4 side salads)

-1/2 large bunch kale, stems removed, sliced into ribbons (about 5 cups)

-1 blood orange, peeled, segments sliced into thirds

-1 shallot, minced

-2 Tbsp. balsamic vinegar

-2 Tbsp. extra virgin olive oil

-1/2 tsp. Sriracha

-1/2 tsp. salt

Toss kale and blood oranges in a large bowl. Whisk sriracha, salt, and vinegar until combined.

Place oil in a skillet over high heat. Add shallots and saute until transluscent, 2-3 minutes.

Quickly whisk oil into vinegar mixture, and pour over kale. Toss until thoroughly combined. Serve.

The following salad pairs antioxidant-powerhouse-pomegranate seeds with peppery arugula to create a full-flavored salad. It also calls on pumpkin seeds, which are high in monounsaturated fats (the “good” kind), vitamin E (protects the body’s cells from free radicals), and an array of minerals, such as magnesium, which helps the body to absorb calcium. They also add a punch of protein and nice crunch paired with the creamy blue cheese in this recipe.

Arugula Salad with Pomegranate and Blue Cheese
(Per one large salad)

For the dressing:
-1/4 cup extra virgin olive oil

-2 Tbsp. plus 1 tsp. apple cider vinegar

-1/2 tsp. agave

-Rounded 1/4 tsp. thyme

-Rounded 1/4 tsp. salt

-Rounded 1/8 tsp. ground black pepper

Whisk oil with vinegar until combined. Add remaining ingredients, whisking until dressing is creamy and light.

For the salad:
-2 cups arugula

-1/4 cup pomegranate seeds

-1-2 wedges of Laughing Cow Light Blue Cheese (You can substitute any variation of your favorite blue cheese, but Laughing Cow Light adds a lighter, extra creamy touch)

-2 Tbsp. roasted pumpkin seeds

-1 1/2 Tbsp. vinaigrette (see above)

Toss arugula with vinaigrette. Top with pomegranate, blue cheese, and pumpkin seeds. Serve.

Feasting on Spring

Posted on: May 6th, 2011 by Emma Fogt No Comments

written by Grace Dickinson, Temple University
Celebrate Spring with these healthy, seasonal eats

Spring brings blooming flowers and sweet-smelling fragrances. The season embraces extended sunny hours and warm evenings predestined for spending outside. And best of all, it brings veggies. Veggies that are dying to spring up from the ground into the surrounding warm air, waiting to be picked and placed on your plate.

The arrival of warm weather means fresh vegetables are alas within reach. And when you can finally get your hands on vegetables that needn’t be shipped from across the country, you can also guarantee you’re getting a healthier product.

Purchasing local food means less time goes by from farm to fork, which allows for optimal nutrition to be maintained. For instance, a study done by Penn State showed that spinach packaged and stored at proper temperatures declines in nutrient value within seven to 10 days from harvest. Spinach you can buy at your local farmer’s markets is usually picked no more than a day prior to the market, meaning more vitamin A for you.

So celebrate this spring by checking out its seasonal veggie offerings, all of which can typically be picked up at a local farmer’s market, or maybe even a neighbor’s garden (or your own). Below are three star vegetables you can guarantee you’ll see this spring.

Asparagus

In season: Mid-April through mid-July
Choose: Bright green, firm stalks, with tightly bound heads. Avoid wrinkly stalks with soft, moist heads.
Quick cooking: Preheat oven to 400F. Toss asparagus with olive oil, salt and pepper, and any other desired seasonings, such as garlic or lemon. Roast until tender but still crisp, about 25 minutes.
Nutrition 411: About 30 calories per cup, 3 grams of fiber, 30% DV of vitamin A, 70% DV of vitamin C, 15% DV of iron, 61% DV of folate (an anti-inflammatory enhancer), 11% DV of vitamin E and an assortment of other vitamins.
Fun Fact: Asparagus causes some people’s pee to turn smelly but not everyone. Asparagus contains a sulfur compound called mercaptan. Those who carry the gene to break down mercaptan during the digestive process will smell it in their pee.

Radishes

In season: Late March through early-July
Choose: Uniformly shaped and colored radishes with firm bulbs and green, non-wilted, healthy-looking tops
Quick cooking: Thinly slice radishes and layer on top of buttered brown bread. Sprinkle with salt and pepper.
Nutrition 411: ExExceptionally low in calories with just 20 cals per cup, 30% DV of vitamin C, excellent source of potassium, and comprise a variety of B vitamins and trace minerals
Fun Fact: Radishes grow fast, and are named for the Greek translation of “fast-appearing.”

Peas

In season: May through July
Choose: Look for firm pods with a bright green color. Avoid soft, yellowish pods.
Quick cooking: Cook peas with onions, chicken or vegetable broth, salt and pepper, and a dab of butter. Puree into a delicious, creamy soup.
Nutrition 411: An excellent source of fiber, containing about 6 grams per cup. Also contain nearly 8 grams of protein, 30% DV of vitamin A, 25% DV of vitamin C, and 6% DV of iron per cup
Fun Fact: Only 5% of green peas are eaten fresh per year. The rest of harvest is frozen and canned for enjoyment when those cold weather months roll back around.

National Peanut Butter and Jelly Day

Posted on: March 30th, 2011 by Emma Fogt No Comments

by Grace Dickinson, Temple University Student

April 2nd marks National Peanut Butter and Jelly Day, a holiday dedicated to the classic childhood favorite

Creamy, rich peanut butter smacked together with sweet, ooey-gooey jelly— It’s a one-of-a-kind combination that’s certainly become an everlasting hit in America. According to the National Peanut Board, the average child will consume 1,500 peanut butter and jelly sandwiches by the time he/she graduates from high school. Now that’s a lot of PB&J’s. Unless you suffer from Arachibutyrophobia (the fear of getting peanut butter stuck to the roof of your mouth) or have a peanut allergy, more than likely you’ve eaten at least one PB&J in your life.

This Saturday, April 2nd, marks National Peanut Butter and Jelly Day, an entire day in celebration of the tasty, timeless lunchbox classic. So no matter what age you may be, it’s time to break out the PB jar and savor one more PB&J.

Not only is the sweet and slightly salty combination rather irresistible, it’s one of the easiest recipes you can make—An unquestionable perk for those of all ages. PB&J provides the perfect recipe for those little ones just beginning to test out their cooking skills. It’s also great for all the busy moms and dads out there needing a sandwich that can be made in a jif, no pun intended. And for those teens and college students (and everyone else on a budget), PB&J provides not just an easy sandwich solution, but an exceptionally cheap one too.

The classic sandwich combo. doesn’t fair too badly in terms of nutrition either. When made with the right ingredients, PB&J provides a notably nutritious meal. Peanuts themselves contain more protein, niacin, folate and phytosterols than any other nut. What exactly does this mean? Niacin is an important B vitamin that helps to convert food to energy, while folate is needed for cell division and proper growth structure. Phytosterols are plant sterols that have proved to contain cholesterol-lowering properties. Despite all of these healthful characteristics, one glance at the peanut butter jar might have you asking, what about all of the fat? Peanut butter typically contains 14 grams of fat per serving. However, the majority of this fat is mono-unsaturated, the heart-healthy kind of fat. According to the American Heart Association, monounsaturated fats have shown to help reduce poor blood cholesterol levels and lower the risk of heart disease and stroke.

When choosing peanut butter, it’s best to stick with all-natural—meaning an ingredient list that contains simply peanuts and salt—to avoid any unnecessary added sugars and or fats. The best bet in terms of jelly is that made with real fruit and whose jar is labeled with “100% fruit.”

If one too many PB&J’s went into your stomach as a kid and you’re sitting here thinking, “why would I ever want to eat another PB&J?,” consider switching up this classic combo. a bit. There are tons of fun and delicious ways to vary a PB&J!

For starters, you could vary the nut. Try almond butter, or sunflower seed butter, or everyone’s favorite, chocolate hazelnut Nutella (not the ultimate health-conscious choice, but certainly a tasty option). Maybe you swap out the jelly for marmalade, bananas, or thinly sliced apples. Or you could swap out the bread, and use rice cakes for a light snack. Or try crackers, or one of my favorites, whole grain waffles. There are tons of ways to spruce up the classic PB&J, so take your pick this Saturday and join the National Peanut Butter and Jelly celebration.

Should Parents Hide the Veggies?

Posted on: January 26th, 2011 by Emma Fogt No Comments

In my Nutrition for Kids, Teens & Families practice over the last 9 years I have seen my fair share of limited eaters. We all know the least liked food group for kids are veggies. Color, texture and flavor come into play. I agree , some children are super tasters -Kids have more taste buds and pick up on flavors in general when compared to adults. These super taster children may not only be more sensitive to taste but also to smell or have a more sensitive mouth feel with regards to food. Anxiety or OCD can play a BIG role in not wanting certain foods. Just the sight of something “green” for some children is a turn off and a “yuck” food. I am often saying to kids and families “How do you know you don’t like it (the food) if you’ve never tried it?”

Farmer' Veggies

I also agree children will try new foods when they’re ready. I have heard from parents that they themselves were picky eaters as children but grew out of it. In addition, if forced to eat a veggie as a child then these parents never had that food as an adult EVER again as that food was associated with a negative experience where they had had no choice or autonomy. Mechanical or physiological processes may also play a role in not being able to chew veggies especially with the little ones- but usually there is a clue- whipped squash/carrot is OK chunks are not. Or textural issues- chunks are OK and whipped is not…

So do you force a kid to eat their veggies- no- but what about a polite bite? “Hey ,you know you don’t always have to like a food to try it” I tell kids that alot. But I like to have kids give it a chance with simple encouragement from an adult then let it go. The child decides to eat it or not.  This is authoritarian parenting which ends up to be the best in feeding practice. (Neither permissive and not authoritative).

Hiding veggies- well that is not what I agree with. Not on purpose anyways- If I serve a yummy leek potato soup then you may consider that “Stealth veggies” I don’t- it’s just leek-potato soup. What’s for dinner? Leek-potato soup! The bigger deal we make out of food- the more kids pick up on it and the more food becomes and issue. Kids pick up on parental anxiety like no tomorrow- so a relaxed approach seems to work well. Positive and relaxed.

Don’t hide veggies- eat what you normally would serve (Ok maybe it’s veggie lasagna- stealthfully hidden between layers of pasta, but that is not hidden veggies in my mind- just good food. ) Suggest kids try a polite bite and if they don’t want the food -whatever- Keep only positive and have at least one food a child likes at each meal presented family style. Keep meals positive not based on what kids eat or not but on what’s going on in their lives, your dialogue etc.. Forget hiding the veggies and enjoy your meal together!


When Cooking for the Family use Heart Healthy Fats

Posted on: January 15th, 2011 by Emma Fogt No Comments

New data shows that it may not be the amount of fat that we eat in the diet which is a concern but the types of fats. Take for example the Mediterranean Diet- a diet with plenty of fat. The fats however in the Mediterranean diet are rich in good fats or heart healthy fats. For simplicity sake- we can describe fats as healthy and unhealthy.  Both healthy and unhealthy fats make up total fat. Unhealthy fats are labeled saturated and trans fats on the Nutrition Facts Labels and healthy fats are labeled polyunsaturated and monounsaturated fats.

Total Fat= Saturated fat + Trans Fat + Polyunsaturated Fat  + Monounsaturated Fat.

Surprisingly we have all heard that olive oil is heart healthy: high in monounsaturated fats a good fat. Olive oil alos conatins about 1% of polyunsaturated fat as well as 15% saturate fat. Olive oil does contain the most amount of mono unsaturated fats or heart healthy fat. But did you know that canola oil, safflower oil and sunflower oil are also high in the “good” fats? Take for example canola oil, which contains 61% mono unsaturated fat and 11% polyunsaturated fat- both good fats for a total of 72% (61 +11) heart healthy fats.

TABLE 1:

The bottom line is when choosing fats for cooking and for salad dressings- think heart healthy fats: Olive Oil, Canola Oil, Safflower Oil, Sunflower, Corn Oil, Soybean Oil and Peanut Oil.

Help! Confessions of a Cookbook Hoarder

Posted on: January 14th, 2011 by Emma Fogt No Comments

Too Many Cookbooks!

My friends and family know I love to cook. With that said, I confess I am a cook book hoarder- yes I admit I have not one but two cabinets full of cookbooks, not to mention cooking magazines. With recipes available online from epicurious.com, Martha Stewart.com, allrecipes.com and the Food Network and 6 public libraries in my district you wonder why I still buy cook books? With the New Year still in view, decluttering sounds like a plan! Do you recommend I get down to my 10 favorite books? Can I make it 20? I actually know which ones they would be so maybe I should “just do it!”  Bite the bullet and donate the ones I do not use to the library or even sell them back on Amazon.com. Any ideas are welcome Where can I send my cookbooks?

Here’s one good thing I did yesterday- I went to the library and for an upcoming Corporate Cooking Event next week I pulled out some cookbooks and brought them home. I discovered a few new books! But I am not buying them…well not yet! O.K. never…

$19.99 The 10 Things You Need to Eat by Dave Lieberman and Anahad O’Connor, Harper Collins Publishers , NY 2010

Dave and Anahad – If you are out there- I really like your cookbook. Why? You speak to the health professional who would recommend your recipes to clients in a heartbeat.  You speak to the client who wants to eat more healthfully, seasonally and locally. Not only do you use fresh, local ingredients you make the recipes sound easy and delicious. By focusing on one food whether lentils or spinach, fish or berries  makes shopping streamlined and gives fun facts and helpful tips about each food highlighted. All you need is a Registered Dietitian to help you analyze your recipes!

Since I will no longer be hoarding cook books in my cabinets – I will list my favorite books on the website under Emma’s Top 20 Cookbooks (notice it;,s not 10) and I will post the before and after photographs for evidence that yes I am  decluttering- getting rid of unwanted cook books and coming clean!

Summer is For Salads

Posted on: August 4th, 2010 by Emma Fogt No Comments

Summer is the time to eat a fresh seasonal salad. When you don’t feel like cooking a salad can become the main meal and all it takes is some mindful shopping and quick assembly. Instead of the ol’ iceberg lettuce which does not pack a bunch of nutrition have your salads start with a base of darker green romaine, arugula, spring mix or baby spinach. Add fruits such as red grapes, orange slices or pear. Try some thin slices of aged cheese, or crumbled blue cheese, goat cheese or feta. If you would like to add more protein try lean choices of chicken, turkey or ham even lean cuts of roast beef! Besides salty and sweet flavors I also add some crunch such as walnuts, almond slices, pine nuts or sunflower seeds. A salad is portable and makes a great lunch or dinner! Susan my friend and FANTASTIC photographer took these pics of some recent salads we created. What are your favorite salads. Let me know!

Top Must Have Gadgets for the Kitchen!

Posted on: August 1st, 2010 by Emma Fogt No Comments

Since I have been teaching cooking classes at the Wayne Art Center I have found myself using some very handy kitchen utensils and gadgets . Can you suggest your favorites? Let me know!

10 INCH CHEF KNIFE: A 10 inch chef knife could be the one and only knife you need! It should be a full tang knife with a tapered –ground and a well balanced heel. I use this knife for chopping slicing and dicing. When I use this knife I know it is special so I use it alot!

CITRUS SQUEEZER: Whether it is an orange, lemon or lime- a citrus squeezer can get out all of the juice while leaving the pips behind!

TONGS: I never knew how important these were until I realized tongs help you prevent burning yourself while getting anything out of rolling boiling water or are helpful in simply arranging food gracefully for plating. The Messermeister made tongs close via a little button on the top.

Y SHAPED PEELER: This shaped peeler is so easy to manage never a scrape or slide in sight. The Y shape peeler is as litlte as $2.99 at Kitchen Kapers.

MICROPLANE ZESTER/ GRATER : This is the easiest, cleanest way to get that zest of those citrus fruits, to grate ginger and nuts and is easy to clean.

ORKA SILICONE PASTRY BRUSH: When I first saw this silicone basting brush, I was skeptical! A silicone pastry brush is easy to clean in the dishwasher and lasts forever- unlike the wiry paint brushes which last but 2 washes and seem less sanitary.

CHEFN’SILICONE SPATULA: Talk about durability and style- This Chefin’ spatula has two ends for scraping and stirring is heat proof, washing machine proof and stylish coming in a variety of colors.

OXO GoodGrips (2 C) ANGLED MEASURING CUP. Yah I thought gimmicky too, until I poured in some olive oil for salad dressing and was amazed at how clearly this measures up!

SILPAT BAKING PAD: Instead of greasing up a baking pan use this silpat to bake 1000 times! Just don’t cut it or you will have to get a new one.

COLOR CODED CUTTING BOARDS: These were given to me as a gift. I love the red for meats, the green for veggies and white and yellow for other tasks. Nonslip, easy to clean and portable!