Knife Skills Part III – Keeping Your Edge

This is just a brief blog with a few tips on how to keep your knives sharp.

1. Never, ever, ever put your good knives in the dishwasher. Most dishwasher detergents are abrasive enough to dull the blade. The heat from the dishwasher will also dry and eventually crack the handle if it is made from wood. (The same holds true for wooden cutting boards and wooden utensils.)

2. Invest in a good steel and use it often. Here’s a video on how to choose a steel and here’s a video on how to use a steel. I recommend you go to a good cutlery shop and ask for a demo. They can recommend an appropriate steel for you as well as show you the right angle to use for your blade.

3. When scraping food off of a cutting board, flip your knife over and use the top of the blade rather than the sharp edge of the blade. It only takes a second but helps to preserve your edge.

Safe Knife Skills Part II: Chopping Onions

I always hated chopping onions -- until I learned how. Now I can chop an onion in a jiffy with virtually no tears. Remember to keep your finger tips tucked under your knuckles!

Here's a video on how to do it or just read the following instructions:

1. Chop of the pointy end of the onion but BE SURE to leave the ROOT end intact.
2. Slice the onion in half from point to root.
3. Remove skin
4. Place 1/2 of onion face down on cutting board. Now you're going to slice length-wise slicing as close to the root as possible without actually slicing into it. For a course chop, leave a good distance between slices. For a finer chop, keep your slices very close together.
5. Once you have finished all of your lengthwise slices, you're going to do the same width-wise. Start at the pointy end and work your way down toward the root. Once again, the closer together the slices, the finer the chop.
6. Now repeat process on the second half of the onion, if you need it. If you're going to save the second half for a later date, leave the skin in place to help preserve the onion.

Safe Knife Skills

I did a brief stint some years ago as a pantry "chef" in a restaurant. (I was hired as a prep cook and put on the line my first day on the job.) The only thing I knew about cooking at the time was how to make coffee, grill a hot dog, and fry an egg. Since I didn't own any knives, I had to use the house knives.

My very first lesson: A DULL KNIFE IS A DANGEROUS KNIFE!!!!!

The following is not a valid excuse for using a dull knife: "I know I should use a sharp knife but I'm afraid I'll cut my fingers off if I do." The truth is a sharp knife requires very little pressure to slice through food where as a dull knife requires a great deal of pressure to break through the surface. So a sharp knife may nick you (cleanly) but a dull knife will damage you (jaggedly.)

So here's your new mantra: "I know I should use a sharp knife but don't YET have the skills to do it safely."

Here's your first lesson. Since we need to eat a lot of vegetables on this plan, we'll focus on chopping...celery for this lesson (and assume you're a righty.)

1. Choose the right knife for the job: bigger knives shouldn't be scarier knives, especially with the mad knife skills you will have shortly. A paring knife, like the name implies, is for paring or other more detailed jobs. A larger blade is more appropriate for this job. An 8" blade is manageable and effective. You should be able to rest the edge of the blade flatly on the cutting board and still hold onto the handle without smashing your fingers. If your fingers are hitting the cutting board before the blade, you will not be able to chop properly.

2. Make sure the knife is sharp.

3. Hold the celery in your left hand. Your hand should be facing the same direction as the celery. Now, place your index finger and ring finger slightly behind your middle finger. Here's the important part: keep your fingers slightly rounded so your top knuckle will meet the blade before your finger tip. The side of the blade can now move freely up and down, using your knuckle as a guide and the edge of the blade will never find your finger tip.

4. Finally, the tip of the blade should never leave the cutting board. Only your hand will be moving up and down, creating a motion similar to a paper cutting machine. The point is the hinge and your hand moves the lever.

5. Ta-dah! You've learned how to chop! I realize photos would be helpful in this blog but I can't chop and take pictures at the same time so here is an excellent video that demonstrates what I just wrote (and somewhat more eloquently, I might add.)

Shrimp Skimpy (II)

This recipe is a very fast and easy twist on Shrimp Scampi. I called it Shrimp Skimpy because it's skimpy in calories and time without compromising on taste. I think I got this idea from the recipe section of my Biggest Loser Wii workout. You can certainly substitute the frozen spinach with fresh spinach but you would probably want to cook it down a bit before adding in the shrimp. I like frozen because it requires no prep time and very little cook time.

Ingredients:
1 t. olive oil
1 clove of garlic, minced
6 oz. frozen raw, peeled, and de-veined shrimp (about a dozen 31-40 shrimp)*
    shrimp doesn't need to thaw but should be rinsed and dried
1 t. fresh chopped basil
1 cup frozen spinach

Preparation:
Heat non-stick skillet on med-high heat. Add olive oil. When hot, toss in garlic and shrimp. Stir frequently. As soon as shrimp start to turn pink, add the spinach and basil to the pan. Stir until shrimp is no longer translucent. Serve immediately.

*The numbers on a shrimp package tell you how many shrimp are in a pound. So, in this case, there are 31-40 shrimp in a pound. This is a medium size shrimp. Jumbo shrimp would have a much lower number.


Results! Breakdown:
1 protein
2 veggies
1 fat

These Are A Few of My Favorite Things...In the Kitchen

Success in the kitchen begins with having the right tools for the job. Here is my list of favorite things. Some of them are essential for every kitchen. Some are just essential to me. Please add your own favorite gadgets to the "Comments" section below.

1. An ABSOLUTE must for every kitchen is a good set of knives. It doesn't have to be a big set of knives but it should be a good set of knives. I do 98% of my cooking using only 3 knives. My favorite knife and the knife I probably use 75% of the time is my French knife. It's designed for chopping and slicing. Not great for de-boning but usually does the job. My next two favorite knives which are often interchangeable are my paring knife and a small serrated knife. The other 2% of the time I use a large serrated bread knife. It's perfect for a nice thick rustic loaf of bread or sweet moist challah. (Needless to say, it's not being used at all right now.)

The single most important quality in a good knife is it's ability to hold an edge.  An investment in a good knife is safer than an investment in the real estate market. My French knife and paring knife have survived 1 year in a professional kitchen and 22 more years in my home kitchen and they are both still in excellent shape. Pretty good return on my investment. When buying new knives, I think it's worth spending a little extra by going to a store that specializes in cutlery. They can answer your questions and suggest a knife that's right for you.

2. Along with some good knives, every kitchen should have a good steel. I own a diamond-studded steel and LOVE it. It does such a good job on my knives I only need to have them professionally sharpened once every couple of years. But remember: a steel doesn't do any good at all unless you remember to use it! When you're buying your knives at the fancy cutlery shop, ask them to give you a demo on how to use a steel properly. Even if you think you know how to use a steel, ask them for a demo. You may be surprised what you learn.

3. Every kitchen needs a good set of pots and pans. Some people like non-stick. Some don't. For me, it's important the pots are heavy enough to distribute heat evenly without "hot spots." I also like pans that can go from stove top to oven but usually that means metal handles which can burn. If you'd rather not worry about grabbing a hot pan handle, you probably want something with plastic handles. I think now they even have pots and pans with plastic handles that can withstand temps up to 400+ degrees but they're not in my price range. Important: when non-stick surfaces get scratched up, it's time to replace them

4.  I own a drip coffee machine and an espresso machine but the only coffee pot I ever use is my French press. It makes good coffee taste great and not-so-good coffee acceptable. When I travel I miss it. Hey, there's a product idea: a non-breakable traveler's coffee press. Just as important as the coffee pot, is the type of coffee. Please be sure to buy eco-friendly coffee: fair-trade, shade grown, organic or any combination of the above but that's the subject for another blog.

5. My new favorite gadget is a silicone strainer that I bought at Sur La Table. It's collapsible and fits right into the dishwasher. Then again I love most of the new silicone kitchen gadgets that are popping up such as the Silpat, a non-stick silicone pad one can place on a baking sheet.They're so easy to use and easy to clean. At the same time I bought the strainer, I also bought a silicone lid for my frying pans. Great for a fluffy omelet. Come to think of it, I just love Sur La Table! It's my favorite place to kill a little time and dream about all the things I'd love to own if only I had a kitchen three times the size. My version of heaven on earth.

6. Last but not least is my tea kettle. I don't know why it took me so long to find the perfect tea kettle. I didn't think I was asking for much: a kettle with an opening wide enough to reach in and clean it every now and then, a handle that wouldn't burn my hand, and a whistle. Needless to say, the quest began when I burned my old kettle to a crisp because it didn't have a whistle and then burned my hand to a crisp when I took it off the burner.  I don't drink a lot of tea unless I'm sick or, like this week, my furnace stops working when it's 19 degrees outside but I also boil water for my coffee and my MNS hot cocoa.

Kale Chips (II)

For those of you who have heard of kale chips, this is nothing new. For those of you who haven't, I think these are the ultimate snack or side dish. They're easy to make and help satisfy that craving for something "nibbly". Excellent low-cal, low-sodium crunchy snake.

Ingredients:
1 bunch of kale
cooking spray
salt substitute such as Spike or Mrs. Dash

Preheat oven to 350F.
Clean kale and wring out in lettuce spinner. Rip kale leaves into large bite size pieces, removing the center stem. (The kale won't get crisp if the stem is left in.) Place foil, parchment paper, or Silpat on baking sheet. Spread out kale in single layer on baking sheet. (One full head of kale usually covers 2 baking sheets.) Spray kale liberally with cooking spray. Sprinkle on salt substitute. Bake in oven for  5-15 min.. (Cooking time varies with the different varieties of kale and with oven temps. Watch carefully after 5 minutes.) Kale is done when outside of leaves start to turn brown and stem side of leaf is nice and crisp. This usually requires a quick taste test because cooking spray makes leaves appear shiny and moist even when they are done.

Tip: if you have any kale chips left over the next day and they have become limp, microwave for 1 minute to bring back crispness.

Results! breakdown:
1 cup of kale chips equals 2 vegetables

Homemade Marinara Sauce (II)

Most store-bought sauces are high in sodium and, yes, sugar. I've never understood the sugar in store-bought tomato sauce. I've never added sugar to my homemade sauce and never missed it and can't taste it in the store-bought sauces but it's hard to find a brand that doesn't contain sugar. This recipe is easy, low in sodium and sugar-free. Leftovers can be put in single-serving bags and frozen for another time. I highly recommend San Marzano tomatoes. They are much sweeter and more flavorful than American tomatoes. I haven't found a salt-free version of them but was surprised to see they contained less sodium (20 mg per 1/2 cup) than the salt-free diced tomatoes (50 mg per 1/2 cup) I used for this recipe. (Hmmm. That doesn't make any sense.) This sauce is perfect with Baked "Fried" Eggplant.

Ingredients:
1 T. olive oil
2 cloves garlic, minced
1/4 large onion, diced
1 carrot, chopped
1 stalk celery, chopped
1 28 oz. can whole stewed tomatoes (salt-free if available)
1 14.5 oz can diced tomatoes (salt-free if available)
1 6 oz. can tomato paste (salt-free if available)
2 bay leaves
salt-substitute such as Mrs. Dash
2 t. dried basil
1 t. dried oregano
1 t. dried parsley

In saucepan, heat olive oil. Add garlic and onions. Saute for a couple of minutes on med-high heat. Add celery and carrot. Saute another 3 minutes. Add 3 types of tomatoes and bay leaves. Reduce to simmer and simmer for 30 min, covered. (Can leave on the stove up to 90 min, if that makes your life easier.) Stir in salt substitute and remaining herbs. (Adjust to taste). Cook for another 5 minutes. Remove bay leaves and blend in batches in food processor -- be careful of steam!


Results! breakdown (1/4 c.):
1 vegetable
1/2 fat

Baked "Fried" Eggplant

If you struggle to eat all of your veggie servings, like I do, this recipe is a great way to get in more vegetables. It's also a fun recipe for kids to help out with. (I get the marinara on the stove and then start this recipe.) This will take more time than most of the recipes I've posted on the site and will consume more of your daily allotments as well so it's not great for every day but a fun indulgence.


Ingredients:
cooking spray
1 medium eggplant, peeled and sliced into 1/4"-1/2" rounds
Flour for dredging eggplant
1 egg
6 oz. nonfat plain yogurt
1 c. Italian panko bread crumbs
Homemade marinara sauce


Preparation:
Preheat oven to 325F and coat baking sheet with cooking spray (or use Silpat.)
(Ideally, eggplant should be lightly salted, left to drain for 1/2 hr and then rinsed but, to keep this recipe low in sodium, skip this step.)
Pour flour into large zip-loc baggie.
Mix egg and yogurt together in one bowl and place bread crumbs in another.
Place several pieces of eggplant in baggie. Close bag and shake to coat.
Place flour-coated eggplant in egg/yogurt mixture. Completely coat with egg mixture. Then coat in bread crumbs.
Place on baking sheet in single layer. Spray top with cooking spray. (You can skip this step is you are using Silpat.)
Bake for 25 min. then flip eggplant and bake for an additional 20 min.
Serve with marinara as a dipping sauce

TIP: use one hand for dry ingredients and one hand for wet ingredients when dredging eggplant in order to avoid "gluey" fingers.

Results! breakdown: (for 6 slices of eggplant)
2 vegetables (3 with marinara)
1 dairy
1 starch
partial protein

Stevia, the Better Sweetener (or Why NOT to Buy Artificial Sweeteners)

Stevia has been around for millenia but only recently has made it to the western world. When I first purchased it, about 7 years ago, I could only find it in natural food stores but now it can be purchased in most major grocery stores under the brand name Truvia or Purevia.
Unlike artificial sweeteners, stevia is 100% natural. It comes from the stevia plant which is said to be 200-300 times sweeter than table sugar but, when sold commercially, is usually mixed with a sugar alcohol called erythritol making it comparable in sweetness.

Here's why I prefer stevia to other sweeteners:

• Stevia is all-natural
• Stevia is calorie free
• Unlike artificial sweeteners, stevia does not trigger an insulin reaction
• Unlike artificial sweeteners, stevia does not cause food cravings (see this article on some of the dangers of aspartame)
• Unlike artificial sweeteners, stevia does not have suspected links to cancer, migraines, MS, or many of the other illness often associated with artificial sweeteners.

Most Americans think that artificial sweeteners are a terrific low-cal alternative to satisfy our sweet tooth. If that's true, one would think that sugar companies would be struggling. Nonetheless, sugar companies are thriving. Here's why: according to the USDA Factbook our sugar consumption has increased 39% since the 1950's. When were artificial sweeteners introduced to the market? 1957!

Chocolate (Protein) Mousse (II)

This recipe is great when you need another daily protein, can't take another MNS pudding, or really want a dessert. It's rich and thick and satisfies that sweet tooth craving. It doesn't need time to set but it really does need time for the flavors to blend so make a day in advance.


Ingredients:
1 pound silken tofu
cheesecloth
1/3 c. high quality cocoa powder*
1/2 c. stevia (see my blog on stevia for more info about this product)
1 small banana

Preparation:
Strain tofu for 1/2 hour. Place in cheesecloth, give a good squeeze and strain an additional 15 minutes followed by one more quick squeeze. Place tofu and remaining ingredients in food processor. Blend until smooth. Divide into 4 oz. portions and refrigerate overnight.

Results! breakdown:
1 protein
1/2 fruit


*Cocoa powder isn't on the approved food list but only adds about 11 calories per serving, not much more than several condiments.