Just received a question on what to serve with the Skirt Steak, immediately I thought of my delicious Hearts of Palm Salad, perfect accompaniment!
My recipes are a bit random today, I was going through my repertoire of recipes to see what looked good to me and I am trying to stay away from recipes with carbs (lots of requests). So, I have included my recipe for Tuna Nicoise Salad, recently I ordered it at a local French restaurant and was very disappointed so here's my recipe (much better)! FYI, Trader Joe's has really nice frozen haricot vert (French green beans). Also, check out my link to Diamond Fresh Seafood for your tuna. Next, the very underrated cut of meat skirt steak, so flavorful but must be marinated overnight. I fell in love with chimichurri sauce in Mexico. Last, made the Cheddar Broccoli Soup for a class last week, so easy and yet so many people have never made it. Enjoy and happy cooking!
Recipes
Grilled Ahi Tuna Nicoise Salad
6 oz. haricots verts; blanch in boiling water about 2 1/2 minutes and shock in cold.
½ cup thinly sliced red onion or 1 sweet onion caramelized
1 red and 1 yellow pepper roasted, cut into strips
12 oz. fingerling or small white potatoes, boiled and cut into quarters and then seasoned
1 cup small tomatoes (cherry)cut in half and season with salt and pepper
1 package of spring greens
6 Tbls. nicoise olives (can use pitted Kalamata)
3 hard boiled eggs; sliced
anchovy fillets
(2) 6oz. center cut Ahi Tuna, brushed with olive oil, grilled and cooled and sliced
In a small bowls separately toss peppers, potatoes, tomatoes and haricot verts with a small amount of dressing. Set aside.
Mix salad greens with ¼ cup of dressing
*Nicoise salad dressing:
1 ½ cups extra virgin olive oil
¼ cup fresh lemon juice
2 Tbls. Dijon
2 garlic cloves, minced
salt and pepper to taste
Add ingredients to bowl of small food processor, slowly add oil to emulsify.
To Assemble:
For each plate arrange 3 portions of each ingredient in a clock wise fashion, starting with haricot verts at 1:00, 5:00 & 9:00, then place onions, peppers, potatoes and then tomatoes. Place eggs over peppers and anchovies over potatoes. Mound lettuce in center. Arrange tuna slices or flake tuna on salad and top sprinkle olives all over.
Grilled Skirt Steak with Chimichurri Sauce
1 skirt steak, about 2 lbs.
1 cup olive oil
1/3 cup orange juice
1/3 cup fresh lime juice
3 cloves garlic, sliced
1 tsp. oregano
Marinate flank steak in plastic bag in the refrigerator for at least 6 hrs. or overnight. Grill (med.–high) until grill marks appear about 3 minutes, rotate the steak a quarter turn and continue grilling for about 3 minutes more. Turn steak over and repeat. Transfer the steak to a cutting board, cover with foil and let rest 5 minutes, cut across the grain into ½ inch thick slices. Spoon sauce over the top. Serves 4.
1 bunch fresh flat-leaf parsley, finely chopped
4 cloves garlic, minced
1 handful fresh oregano leaves, finely chopped
2 Tbls. red wine vinegar
1 cup extra-virgin olive oil
1 tsp. red pepper flakes
salt and fresh ground pepper
Place the parsley, garlic, oregano, vinegar, olive oil, red pepper flakes, salt, and pepper in a food processor. Pulse until combined. Put the sauce in a glass or plastic container, using as needed. Chimichurri will last for up to 1 month, refrigerated.
Mixed Greens with Olives, Avocado, Hearts of Palm & Queso Fresco
1can hearts of palm, drained and cut into ½” pieces
½ cup green olives
½ cup cherry or grape tomatoes cut in half
4 tomatillos; quartered (or in 1/8th if large)
1 avocado diced
3 Tbls. diced red onion
1 cup queso fresco cheese; diced
½-3/4 cup olive oil
2-3 Tbls. lime juice
Salt and pepper
Whisk together and set aside
assorted salad greens
Mix together the top group of ingredients, this can be made ahead of time and refrigerated. When ready to serve place a small amount of greens on a plate and top with mixture. Serves 4-6.
Broccoli Cheddar Soup
1/4 cup butter
¼ cup flour
1/2 onion, cut into medium dice
1 carrot, diced
2 clove garlic; minced
Pinch of nutmeg
About 31/2 cups chopped broccoli
1 quart chicken stock (4 cups)
1 1/2 cups whole or 2% milk
Fresh ground pepper
2 cups shredded sharp Cheddar cheese
Melt butter over medium heat in a stockpot. Cook carrot and onion in butter until softened. Add garlic cook for about 30 seconds then stir in flour to make a roux, add chicken stock. Bring to a boil and then simmer until broccoli is tender, 10 to 15 minutes. Then slowly stir in cheese a little at a time until melted, season with fresh ground pepper. Serves 6.
For the Croutons:
6 one-inch slices crusty white bread, cut into 1/4 -1/2 inch cubes
6 Tbls. olive oil
1 tsp. garlic powder
1 tsp. dried oregano
Grated parmesan cheese
For the Croutons:
Preheat oven to 350 degrees. In a bowl, toss bread cubes with olive oil and garlic powder. Place on a sheet pan bake until golden brown, tossing occasionally, remove and place in a large bowl and toss with oregano and parmesan cheese.
*For added richness, add a touch of cream
6 oz. haricots verts; blanch in boiling water about 2 1/2 minutes and shock in cold.
½ cup thinly sliced red onion or 1 sweet onion caramelized
1 red and 1 yellow pepper roasted, cut into strips
12 oz. fingerling or small white potatoes, boiled and cut into quarters and then seasoned
1 cup small tomatoes (cherry)cut in half and season with salt and pepper
1 package of spring greens
6 Tbls. nicoise olives (can use pitted Kalamata)
3 hard boiled eggs; sliced
anchovy fillets
(2) 6oz. center cut Ahi Tuna, brushed with olive oil, grilled and cooled and sliced
In a small bowls separately toss peppers, potatoes, tomatoes and haricot verts with a small amount of dressing. Set aside.
Mix salad greens with ¼ cup of dressing
*Nicoise salad dressing:
1 ½ cups extra virgin olive oil
¼ cup fresh lemon juice
2 Tbls. Dijon
2 garlic cloves, minced
salt and pepper to taste
Add ingredients to bowl of small food processor, slowly add oil to emulsify.
To Assemble:
For each plate arrange 3 portions of each ingredient in a clock wise fashion, starting with haricot verts at 1:00, 5:00 & 9:00, then place onions, peppers, potatoes and then tomatoes. Place eggs over peppers and anchovies over potatoes. Mound lettuce in center. Arrange tuna slices or flake tuna on salad and top sprinkle olives all over.
Grilled Skirt Steak with Chimichurri Sauce
1 skirt steak, about 2 lbs.
1 cup olive oil
1/3 cup orange juice
1/3 cup fresh lime juice
3 cloves garlic, sliced
1 tsp. oregano
Marinate flank steak in plastic bag in the refrigerator for at least 6 hrs. or overnight. Grill (med.–high) until grill marks appear about 3 minutes, rotate the steak a quarter turn and continue grilling for about 3 minutes more. Turn steak over and repeat. Transfer the steak to a cutting board, cover with foil and let rest 5 minutes, cut across the grain into ½ inch thick slices. Spoon sauce over the top. Serves 4.
1 bunch fresh flat-leaf parsley, finely chopped
4 cloves garlic, minced
1 handful fresh oregano leaves, finely chopped
2 Tbls. red wine vinegar
1 cup extra-virgin olive oil
1 tsp. red pepper flakes
salt and fresh ground pepper
Place the parsley, garlic, oregano, vinegar, olive oil, red pepper flakes, salt, and pepper in a food processor. Pulse until combined. Put the sauce in a glass or plastic container, using as needed. Chimichurri will last for up to 1 month, refrigerated.
Mixed Greens with Olives, Avocado, Hearts of Palm & Queso Fresco
1can hearts of palm, drained and cut into ½” pieces
½ cup green olives
½ cup cherry or grape tomatoes cut in half
4 tomatillos; quartered (or in 1/8th if large)
1 avocado diced
3 Tbls. diced red onion
1 cup queso fresco cheese; diced
½-3/4 cup olive oil
2-3 Tbls. lime juice
Salt and pepper
Whisk together and set aside
assorted salad greens
Mix together the top group of ingredients, this can be made ahead of time and refrigerated. When ready to serve place a small amount of greens on a plate and top with mixture. Serves 4-6.
Broccoli Cheddar Soup
1/4 cup butter
¼ cup flour
1/2 onion, cut into medium dice
1 carrot, diced
2 clove garlic; minced
Pinch of nutmeg
About 31/2 cups chopped broccoli
1 quart chicken stock (4 cups)
1 1/2 cups whole or 2% milk
Fresh ground pepper
2 cups shredded sharp Cheddar cheese
Melt butter over medium heat in a stockpot. Cook carrot and onion in butter until softened. Add garlic cook for about 30 seconds then stir in flour to make a roux, add chicken stock. Bring to a boil and then simmer until broccoli is tender, 10 to 15 minutes. Then slowly stir in cheese a little at a time until melted, season with fresh ground pepper. Serves 6.
For the Croutons:
6 one-inch slices crusty white bread, cut into 1/4 -1/2 inch cubes
6 Tbls. olive oil
1 tsp. garlic powder
1 tsp. dried oregano
Grated parmesan cheese
For the Croutons:
Preheat oven to 350 degrees. In a bowl, toss bread cubes with olive oil and garlic powder. Place on a sheet pan bake until golden brown, tossing occasionally, remove and place in a large bowl and toss with oregano and parmesan cheese.
*For added richness, add a touch of cream
Hey, if you are in the Barrington, IL area check out my cooking classes!
Cooking Classes
cookermom@ymail.com
Valentine's Dinner Cooking Demonstration at Diamond Fresh Seafood/Lake Zurich
Smoked Salmon Roulade
Baby Greens, Marinated Figs and Roquefort tossed with a Toasted Walnut Vinaigrette
Sauteed Sea Bass with a Tomato Mascarpone Sauce served on a Bed of Pearl Pasta
Chocolate Souffle
Reservations are required. Limited registration. First come first served. Non-alcoholic beverages available. Clients may bring in there own beverages. No corking fees apply. Call 847-438-4900 for reservations $45
Valentine’s Dinner/e-mail cookermom for details
Lobster Shooter
Baby Greens, Chevre, Toasted Walnuts and Beet Hearts
Beef Short Rib Ragu over Gorgonzola Bread Pudding
Chocolate Lava Cakes with Vanilla Ice Cream
Tuesday, February 9th 6:30-8:30 p.m. $35
Look next week for a list of my free upcoming demos!
cookermom@ymail.com
Valentine's Dinner Cooking Demonstration at Diamond Fresh Seafood/Lake Zurich
Smoked Salmon Roulade
Baby Greens, Marinated Figs and Roquefort tossed with a Toasted Walnut Vinaigrette
Sauteed Sea Bass with a Tomato Mascarpone Sauce served on a Bed of Pearl Pasta
Chocolate Souffle
Reservations are required. Limited registration. First come first served. Non-alcoholic beverages available. Clients may bring in there own beverages. No corking fees apply. Call 847-438-4900 for reservations $45
Valentine’s Dinner/e-mail cookermom for details
Lobster Shooter
Baby Greens, Chevre, Toasted Walnuts and Beet Hearts
Beef Short Rib Ragu over Gorgonzola Bread Pudding
Chocolate Lava Cakes with Vanilla Ice Cream
Tuesday, February 9th 6:30-8:30 p.m. $35
Look next week for a list of my free upcoming demos!
This week in food...
Hello All,
This week I posted two of my favorite entree salads, Thai Beef Salad is one of our favorites, kids love it, it's easy and great when you feel like eating light. The other salad is one I love to make for lunch, it is healthy and it really fills you up. The dinner entrees; cabbage rolls seem like they would be difficult to make but are actually quite easy, I put them in the crock pot and let them go all day, don't forget the sour cream, it really makes them (buy the light and just use a dollop). Cheeseburger pie has been in my repertoire since I was single and is always a favorite, lastly I saw some gorgeous mango's last week and remembered the mango chicken, easy and delicious!
I am happy to report that I have officially started my cookbook, I would love to hear comments on what you might like to see. Please take this weeks poll and as always, happy cooking!
Carol
This week I posted two of my favorite entree salads, Thai Beef Salad is one of our favorites, kids love it, it's easy and great when you feel like eating light. The other salad is one I love to make for lunch, it is healthy and it really fills you up. The dinner entrees; cabbage rolls seem like they would be difficult to make but are actually quite easy, I put them in the crock pot and let them go all day, don't forget the sour cream, it really makes them (buy the light and just use a dollop). Cheeseburger pie has been in my repertoire since I was single and is always a favorite, lastly I saw some gorgeous mango's last week and remembered the mango chicken, easy and delicious!
I am happy to report that I have officially started my cookbook, I would love to hear comments on what you might like to see. Please take this weeks poll and as always, happy cooking!
Carol
Recipes
Grilled Thai Beef Salad
Marinade: 1 lb. flank steak or skirt steak
2 cloves garlic, minced
1/2 cup olive oil
2 1/2 Tbls. soy sauce
marinade at least 6-8 hours or overnight, grill meat to medium doneness. Cut steak across the grain into very thin slices.
Dressing:
¼ cup soy sauce
2 garlic cloves, minced
1 tsp. lemon zest
1 Tbls. sesame oil
½ cup salad oil (canola or grapeseed)
pinch of red pepper flakes (optional)
2 heads butter lettuce or spring mix
Garnish:
Toasted almonds
Green onions, bias cut
mandarin oranges
To Assemble: Place greens on plate, top with steak, and top with toasted almonds, oranges and green onions, pour dressing over. Serves 4-6.
Tuna and White Bean Salad
1 6-ounce can white albacore tuna, drained
2 Tbls. chopped red onion
3 Tbls. chopped fresh parsley
1 Tbls. chopped fresh rosemary
8 ounces cooked Great Northern Beans; cooked
½ cup olive oil
1 Tbls. balsamic vinegar
salt and pepper to taste
Whisk together olive oil, balsamic vinegar and herbs. Mix in beans, onion and tuna. Season with salt and pepper. Serve on a bed of greens. Serves 4.
Cabbage Rolls
1 head of cabbage
11/2 cup cooked rice
1 egg
¼ cup onion, finely chopped
¼ cup green pepper, chopped
11/2 tsp. garlic, minced
1 pound lean ground beef
1 tsp. Worcestershire
Salt and pepper
24 ounces tomato sauce
11/4 cup chicken stock
Salt and pepper
Sour cream
Bring a large pot of water to a boil. Core cabbage and boil cabbage about 5 minutes, pulling outer leaves off with tongs continue cooking cabbage as outer leaves become easy to remove, drain.
In a large bowl combined cooked rice, egg, onion, green pepper, garlic s&p and ground beef. Place about ¼ cup of meat mixture in center of each cabbage leaf (divide meat into 12 portions), roll up tucking ends. Place in dutch oven or crock pot, lined with remaining leaves. Whisk together tomato sauce, stock, salt and pepper, pour over cabbage rolls.
Cook in crockpot for minimum of 1 1/2-2 hours.
Serve with a dollop of sour cream. Makes 12 rolls, serves 6.
Cheeseburger Pie
1 unbaked pie crust-9”
1 lb. Ground beef (or ground turkey)
1 tsp. salt
1 tsp. oregano
1/4 tsp. pepper
½ cup bread crumbs
1 cup tomato sauce
¼ cup chopped green pepper
Cook ground beef, season with salt and pepper. Drain ground beef and stir in oregano, green pepper, breadcrumbs and tomato sauce.
Cheese Topping:
1 egg
½ tsp. dry mustard
¼ cup milk
2 cups shredded cheddar cheese
½ tsp. Worcestershire
Mix egg and milk then add dry mustard, worcestshire and cheese.
Turn ground beef mixture into piecrust and top with cheese mixture. Bake 425 degrees for 25-30 minutes.
Mango Mustard Glazed Chicken
4 boneless chicken breasts
½ cup flour mixed with ½ tsp each: basil, thyme
salt and pepper
¼ cup olive oil
1 mango diced
1 cup pineapple juice
½ cup peach preserves
½ cup white wine
2 Tbls. Dijon mustard
1 Tbls. soy
1 ½ Tbls. cornstarch
Dredge chicken in flour. Heat olive oil and sauté chicken until browned. Whisk remaining ingredients in a bowl (except mango). Remove chicken and add mixture, cooking until thickened. Add mango and chicken. Serves 4. Serve with rice.
Marinade: 1 lb. flank steak or skirt steak
2 cloves garlic, minced
1/2 cup olive oil
2 1/2 Tbls. soy sauce
marinade at least 6-8 hours or overnight, grill meat to medium doneness. Cut steak across the grain into very thin slices.
Dressing:
¼ cup soy sauce
2 garlic cloves, minced
1 tsp. lemon zest
1 Tbls. sesame oil
½ cup salad oil (canola or grapeseed)
pinch of red pepper flakes (optional)
2 heads butter lettuce or spring mix
Garnish:
Toasted almonds
Green onions, bias cut
mandarin oranges
To Assemble: Place greens on plate, top with steak, and top with toasted almonds, oranges and green onions, pour dressing over. Serves 4-6.
Tuna and White Bean Salad
1 6-ounce can white albacore tuna, drained
2 Tbls. chopped red onion
3 Tbls. chopped fresh parsley
1 Tbls. chopped fresh rosemary
8 ounces cooked Great Northern Beans; cooked
½ cup olive oil
1 Tbls. balsamic vinegar
salt and pepper to taste
Whisk together olive oil, balsamic vinegar and herbs. Mix in beans, onion and tuna. Season with salt and pepper. Serve on a bed of greens. Serves 4.
Cabbage Rolls
1 head of cabbage
11/2 cup cooked rice
1 egg
¼ cup onion, finely chopped
¼ cup green pepper, chopped
11/2 tsp. garlic, minced
1 pound lean ground beef
1 tsp. Worcestershire
Salt and pepper
24 ounces tomato sauce
11/4 cup chicken stock
Salt and pepper
Sour cream
Bring a large pot of water to a boil. Core cabbage and boil cabbage about 5 minutes, pulling outer leaves off with tongs continue cooking cabbage as outer leaves become easy to remove, drain.
In a large bowl combined cooked rice, egg, onion, green pepper, garlic s&p and ground beef. Place about ¼ cup of meat mixture in center of each cabbage leaf (divide meat into 12 portions), roll up tucking ends. Place in dutch oven or crock pot, lined with remaining leaves. Whisk together tomato sauce, stock, salt and pepper, pour over cabbage rolls.
Cook in crockpot for minimum of 1 1/2-2 hours.
Serve with a dollop of sour cream. Makes 12 rolls, serves 6.
Cheeseburger Pie
1 unbaked pie crust-9”
1 lb. Ground beef (or ground turkey)
1 tsp. salt
1 tsp. oregano
1/4 tsp. pepper
½ cup bread crumbs
1 cup tomato sauce
¼ cup chopped green pepper
Cook ground beef, season with salt and pepper. Drain ground beef and stir in oregano, green pepper, breadcrumbs and tomato sauce.
Cheese Topping:
1 egg
½ tsp. dry mustard
¼ cup milk
2 cups shredded cheddar cheese
½ tsp. Worcestershire
Mix egg and milk then add dry mustard, worcestshire and cheese.
Turn ground beef mixture into piecrust and top with cheese mixture. Bake 425 degrees for 25-30 minutes.
Mango Mustard Glazed Chicken
4 boneless chicken breasts
½ cup flour mixed with ½ tsp each: basil, thyme
salt and pepper
¼ cup olive oil
1 mango diced
1 cup pineapple juice
½ cup peach preserves
½ cup white wine
2 Tbls. Dijon mustard
1 Tbls. soy
1 ½ Tbls. cornstarch
Dredge chicken in flour. Heat olive oil and sauté chicken until browned. Whisk remaining ingredients in a bowl (except mango). Remove chicken and add mixture, cooking until thickened. Add mango and chicken. Serves 4. Serve with rice.
As promised...
this weeks recipes are some of my favorite healthy ones I made last week. My family enjoyed them all and I hope yours will too. A couple notes, I have included a recipe for a classic vinaigrette, whether I am dieting or not I make a salad almost every night and I always make my own salad dressing, it is so much healthier and tastier, I highly recommend using a good quality aged balsamic vinegar, it makes all the difference. Then throw in whatever you have, I always like sliced red onion, an avocado is very good for you and I usually put in just a little cheese, blue cheese and goat cheese are my favorites. Also, take a look at the article on eggs, my new favorite breakfast. I made the most delicious discovery, I had left over toasted barley, put it on a plate and reheated it in the microwave, and then placed a poached egg on top. It was so delicious, healthy and was not even hungry when lunchtime rolled around! Enjoy, the recipes and happy cooking!
Benefits of Grapeseed Oil
The health benefits of grapeseed oil make it a versatile and guilt free choice when it comes to a cooking oil. Although not as high in monounsaturated fat as olive oil, it has a higher concentration of these "heart healthy" fats than most other forms of oil. Even more importantly, a 1993 study showed that an ounce and a half of grapeseed oil per day decreased LDL cholesterol by seven percent and raised HDL cholesterol by thirteen percent. As you know, HDL cholesterol is the good cholesterol, so you want the number to be high.
Because of its high smoke point,grapeseed oil is a versatile cooking oil. It's the perfect oil for sautéing at high temperatures and for cooking popcorn on the stove or grilling meat where a high heat is required. The smoke point of grapeseed oil is around 485 degrees Farenheit in comparison to olive oil which smokes at about 250 degrees Farenheit. You only need about a third to a half of the amount of oil when you cook with grapeseed oil when compared to other oils. This makes it quite economical.
If you're accustomed to the rich taste of olive oil, grapeseed oil may seem blander, almost neutral with slight nutty undertones. This can be an advantage in recipes where you want the texture of fat without the overbearing taste of an oil with strong flavor. In applications where you want a more outspoken oil adding herbs and spices can give additional flavor impact.
Because of its high smoke point,grapeseed oil is a versatile cooking oil. It's the perfect oil for sautéing at high temperatures and for cooking popcorn on the stove or grilling meat where a high heat is required. The smoke point of grapeseed oil is around 485 degrees Farenheit in comparison to olive oil which smokes at about 250 degrees Farenheit. You only need about a third to a half of the amount of oil when you cook with grapeseed oil when compared to other oils. This makes it quite economical.
If you're accustomed to the rich taste of olive oil, grapeseed oil may seem blander, almost neutral with slight nutty undertones. This can be an advantage in recipes where you want the texture of fat without the overbearing taste of an oil with strong flavor. In applications where you want a more outspoken oil adding herbs and spices can give additional flavor impact.
Dieting? Eggs May Help You Lose
Dieting? Eggs May Help You Lose
For years eggs have gotten a bad rap due to their comparatively high levels of cholesterol, and the egg breakfast has become to some degree a thing of the past. Studies of satiety (how satisfying a food is) indicate that eggs may be more satisfying than, say, a similar number of calories in a bagel form. One study appeared to indicate that eggs for breakfast might actually mean fewer calories eaten at lunch.
In a study recently published in the International Journal of Obesity ((2008) 21, 1545-1551), researchers tried to take advantage of eggs' higher satiating effect by harnessing that effect for weight loss. If eggs are more satisfying on a long-term basis than the same number of calories in a bagel form, they reasoned, then eating eggs for breakfast might actually mean eating less over the course of a day without feeling deprived. Theoretically, then, eating eggs for breakfast might help you lose weight without really trying.
Armed with that theory, the researchers recruited just over 150 overweight but otherwise healthy men and women to participate in their eight-week feeding study. The participants were randomly assigned to one of two types of breakfast: either two eggs for breakfast (scrambled) five days per week or the same number of calories in a bagel breakfast five days per week. Half of the the egg eaters and half of the bagel eaters also reduced their total daily intake by about 200 calories per day, to produce a total deficit of 1000 calories per week.
Contrary to their theory, those eating eggs for breakfast without reducing the number of calories they ate did not lose weight. However, of those participants who had reduced their caloric intake, those who had eggs for breakfast tended to lose 65% more weight than those who had bagels for breakfast. They also reduced their Body Mass Index by an additional 61% over the bagel breakfasters, while also seeing a 34% greater reduction in their waist circumference.
“What about their cholesterol levels?” you may ask. Interestingly, at the end of the eight weeks of the study there was no significant difference in cholesterol levels between the bagel breakfasters and the egg breakfasters, regardless of whether they were reducing their total caloric intake or not.
What this means for you
As I've said on numerous occasions, eggs are not bad for you. This study indicates that when you're trying to lose weight by reducing your daily calories, they may actually help you lose weight. Just why this is true is still something of a mystery, however. Still, if you like having eggs for breakfast, quit worrying and enjoy them!
Eat well, eat healthy, enjoy life!
Timothy S. Harlan, M.D.
Dr. Gourmet
For years eggs have gotten a bad rap due to their comparatively high levels of cholesterol, and the egg breakfast has become to some degree a thing of the past. Studies of satiety (how satisfying a food is) indicate that eggs may be more satisfying than, say, a similar number of calories in a bagel form. One study appeared to indicate that eggs for breakfast might actually mean fewer calories eaten at lunch.
In a study recently published in the International Journal of Obesity ((2008) 21, 1545-1551), researchers tried to take advantage of eggs' higher satiating effect by harnessing that effect for weight loss. If eggs are more satisfying on a long-term basis than the same number of calories in a bagel form, they reasoned, then eating eggs for breakfast might actually mean eating less over the course of a day without feeling deprived. Theoretically, then, eating eggs for breakfast might help you lose weight without really trying.
Armed with that theory, the researchers recruited just over 150 overweight but otherwise healthy men and women to participate in their eight-week feeding study. The participants were randomly assigned to one of two types of breakfast: either two eggs for breakfast (scrambled) five days per week or the same number of calories in a bagel breakfast five days per week. Half of the the egg eaters and half of the bagel eaters also reduced their total daily intake by about 200 calories per day, to produce a total deficit of 1000 calories per week.
Contrary to their theory, those eating eggs for breakfast without reducing the number of calories they ate did not lose weight. However, of those participants who had reduced their caloric intake, those who had eggs for breakfast tended to lose 65% more weight than those who had bagels for breakfast. They also reduced their Body Mass Index by an additional 61% over the bagel breakfasters, while also seeing a 34% greater reduction in their waist circumference.
“What about their cholesterol levels?” you may ask. Interestingly, at the end of the eight weeks of the study there was no significant difference in cholesterol levels between the bagel breakfasters and the egg breakfasters, regardless of whether they were reducing their total caloric intake or not.
What this means for you
As I've said on numerous occasions, eggs are not bad for you. This study indicates that when you're trying to lose weight by reducing your daily calories, they may actually help you lose weight. Just why this is true is still something of a mystery, however. Still, if you like having eggs for breakfast, quit worrying and enjoy them!
Eat well, eat healthy, enjoy life!
Timothy S. Harlan, M.D.
Dr. Gourmet
Recipes
Lettuce Wraps
1 lb. lean ground beef, ground chicken or ground turkey breast
1 Tbls. grapeseed oil or canola oil
2 cloves minced garlic
1 tsp. minced fresh ginger
3 Tbls. soy sauce
¼ cup hoisin sauce
2 Tbls. Thai red chili paste (more if you like it hotter)
1 Tbls. sesame oil
1 oz. can water chestnuts diced
½ cup diced green onion
1/3 cup water
butter lettuce or iceberg lettuce leaves
Brown meat, drain and set aside. In a large sauté pan, add the oil and sauté ginger and garlic, add the meat and remaining ingredients, let simmer until water is reduced down, 10-15 minutes. Scoop meat onto lettuce leaf and fold. Makes about 12 lettuce leaves.
Lemon Parmesan Chicken with Toasted Asparagus Barley
4 chicken breasts; pounded flat
1 cup panko (Japanese bread crumbs)
½ cup flour
½ cup grated parmesan cheese
3 eggs
1 lemon
Mix together panko and parmesan cheese. Season flour with salt and pepper. Mix together eggs. Use the standard breading procedure; dredge chicken in flour, egg and then panko mixture. Sauté in a non stick skillet with about 2 Tbls. olive oil or grapeseed oil. Place on sheet pan and finish in 400 degree oven for about 5-7 minutes to finish cooking, time will depend on thickness of the chicken breast. Just before serving squeeze lemon over chicken.
Toasted barley with asparagus
3/4 cup barley
one bunch of asparagus or sliced sautéed mushrooms
olive oil
1 cup chicken stock
Toast barley in a medium sixe pot with about 2 Tbls. olive oil, stirring frequently for about 7 minutes, add stock and simmer about 15 minutes. Barley should still have some firmness to it, toss with diced asparagus.
Wash and dry asparagus and break off woody part of the stem. Brush lightly with olive oil and season with salt and pepper. Either roast in 400 degree oven for 18-20 minutes or you can grill turning occasionally until all sides are charred (not burned). Cut into about 2 inch pieces.
Classic Vinaigrette
1 Tbls. dijon mustard
2 ½ Tbls. balsamic vinegar
Sea Salt to taste
Pepper to taste
1 cup olive oil or grapeseed oil
Combine all ingredients except olive oil & s&p
in a bowl of a food processor. Slowly pour in
oil to form an emulsification. Season to taste
with s&p OR whisk by hand.
Poached Eggs
Bring a large pot of water to a boil. The water should be at least five or six inches deep (the deeper the better).
When the water boils, add about a tbsp. vinegar for every pint or so of water. Taste to make sure the level is right. The vinegar should be barely noticeable.
Lower the water to a slow simmer.
Carefully crack one egg into a measuring cup or large ladle.
Lower the cup or ladle into the water and pour the egg out as gently as possible.
The egg white will coagulate in the water and turn white. Most eggs will take between two and three minutes for the white to cook but leave the yolk still runny. Remove the egg at this point with a slotted spoon.
Repeat with remaining eggs. You can poach several eggs at once in the same pot.
1 lb. lean ground beef, ground chicken or ground turkey breast
1 Tbls. grapeseed oil or canola oil
2 cloves minced garlic
1 tsp. minced fresh ginger
3 Tbls. soy sauce
¼ cup hoisin sauce
2 Tbls. Thai red chili paste (more if you like it hotter)
1 Tbls. sesame oil
1 oz. can water chestnuts diced
½ cup diced green onion
1/3 cup water
butter lettuce or iceberg lettuce leaves
Brown meat, drain and set aside. In a large sauté pan, add the oil and sauté ginger and garlic, add the meat and remaining ingredients, let simmer until water is reduced down, 10-15 minutes. Scoop meat onto lettuce leaf and fold. Makes about 12 lettuce leaves.
Lemon Parmesan Chicken with Toasted Asparagus Barley
4 chicken breasts; pounded flat
1 cup panko (Japanese bread crumbs)
½ cup flour
½ cup grated parmesan cheese
3 eggs
1 lemon
Mix together panko and parmesan cheese. Season flour with salt and pepper. Mix together eggs. Use the standard breading procedure; dredge chicken in flour, egg and then panko mixture. Sauté in a non stick skillet with about 2 Tbls. olive oil or grapeseed oil. Place on sheet pan and finish in 400 degree oven for about 5-7 minutes to finish cooking, time will depend on thickness of the chicken breast. Just before serving squeeze lemon over chicken.
Toasted barley with asparagus
3/4 cup barley
one bunch of asparagus or sliced sautéed mushrooms
olive oil
1 cup chicken stock
Toast barley in a medium sixe pot with about 2 Tbls. olive oil, stirring frequently for about 7 minutes, add stock and simmer about 15 minutes. Barley should still have some firmness to it, toss with diced asparagus.
Wash and dry asparagus and break off woody part of the stem. Brush lightly with olive oil and season with salt and pepper. Either roast in 400 degree oven for 18-20 minutes or you can grill turning occasionally until all sides are charred (not burned). Cut into about 2 inch pieces.
Classic Vinaigrette
1 Tbls. dijon mustard
2 ½ Tbls. balsamic vinegar
Sea Salt to taste
Pepper to taste
1 cup olive oil or grapeseed oil
Combine all ingredients except olive oil & s&p
in a bowl of a food processor. Slowly pour in
oil to form an emulsification. Season to taste
with s&p OR whisk by hand.
Poached Eggs
Bring a large pot of water to a boil. The water should be at least five or six inches deep (the deeper the better).
When the water boils, add about a tbsp. vinegar for every pint or so of water. Taste to make sure the level is right. The vinegar should be barely noticeable.
Lower the water to a slow simmer.
Carefully crack one egg into a measuring cup or large ladle.
Lower the cup or ladle into the water and pour the egg out as gently as possible.
The egg white will coagulate in the water and turn white. Most eggs will take between two and three minutes for the white to cook but leave the yolk still runny. Remove the egg at this point with a slotted spoon.
Repeat with remaining eggs. You can poach several eggs at once in the same pot.
Check out this article on how soup can help you lose weight!
Why eating soup could help you lose weight By FIONA MACRAE
Last updated at 21:17 02 May 2007
Comments (0) Add to My Stories Eating a low calorie soup could help you lose weight
A bowl of soup a day could keep the pounds at bay.
Health experts have discovered that adding low-calorie vegetable broth to the start of a meal can actually help to lose weight.
Because you tend to feel full sooner, you eat less of your main course.
The soup regime was tested by researchers at Pennsylvania State University, led by Dr Barbara Rolls.
They found that when participants in the study ate a first course of soup before lunch they reduced their total calorie intake by 20 per cent, compared with those who did not begin the meal with soup.
But those who favour creamy soups should beware. Researchers stressed the soup must be low-calorie and based on stock, not cream.
All of the soups tested in the study were made from identical ingredients - chicken stock, broccoli, potato, cauliflower and carrots.
They were blended to create four different textures and thickness from separate stock and vegetables through to pureed soup.
Scientists thought that thick soups with chunks of vegetables which required chewing might be more filling, but to their surprise they found all forms had the same effect.
The findings were presented to the Experimental Biology conference in Washington, DC, this week and the research was partfunded by the National Institutes of Health.
Last updated at 21:17 02 May 2007
Comments (0) Add to My Stories Eating a low calorie soup could help you lose weight
A bowl of soup a day could keep the pounds at bay.
Health experts have discovered that adding low-calorie vegetable broth to the start of a meal can actually help to lose weight.
Because you tend to feel full sooner, you eat less of your main course.
The soup regime was tested by researchers at Pennsylvania State University, led by Dr Barbara Rolls.
They found that when participants in the study ate a first course of soup before lunch they reduced their total calorie intake by 20 per cent, compared with those who did not begin the meal with soup.
But those who favour creamy soups should beware. Researchers stressed the soup must be low-calorie and based on stock, not cream.
All of the soups tested in the study were made from identical ingredients - chicken stock, broccoli, potato, cauliflower and carrots.
They were blended to create four different textures and thickness from separate stock and vegetables through to pureed soup.
Scientists thought that thick soups with chunks of vegetables which required chewing might be more filling, but to their surprise they found all forms had the same effect.
The findings were presented to the Experimental Biology conference in Washington, DC, this week and the research was partfunded by the National Institutes of Health.
Tuesday, Tuesday...
Day two, healthy eating, so far so good. Working on some really delicious and healthy recipes to post next week, can't wait for dinner, yum!
Monday, Monday...
Well, holidays are officially over, now time to work on those resolutions! Mine is to lose the holiday pounds and then some. This week I posted 3 of my favorite soup recipes; easy, healthy and great do ahead. I plan to work on developing some low fat, healthy recipes this week so look for those starting next Monday. Enjoy!
Stock
Again, Minor's base for all your stock needs, well this may just be on every week it is a "must have"! For all my Cookermom peeps www.soupbase.com is offering a discount. Enter CMBLOG in the discount code field near the top of the page that's shows the contents of the shopping cart and click 'apply'. Any order over $25.00 they'll give a 15% discount. The discount will show right on the cart page after it is applied. Chicken - $10.95
Beef - $11.95, 1 tsp. of the paste to 1 cup, each container makes 5 gallons.
If you have a Gorden Food Service near you they sell Minor's base there, I go to the GFS on Rand Rd. in Palatine (right next to Caputo's), find one near you at www.GFS.com
Beef - $11.95, 1 tsp. of the paste to 1 cup, each container makes 5 gallons.
If you have a Gorden Food Service near you they sell Minor's base there, I go to the GFS on Rand Rd. in Palatine (right next to Caputo's), find one near you at www.GFS.com
January is national soup month
Beef Barley
2 lbs. pot roast (beef shoulder) cut into ½ inch pieces and seasoned with S & P
olive oil
1 cup carrot, diced
1 onion, diced
1 green pepper, diced
1 package mixed mushrooms
2 tsps. minced garlic
8 cups beef stock
¾ cup barley
1 14.5 ounce can diced drained tomatoes
2 Tbls. chopped Italian flat leaf parsley
Heat 3-4 Tbls. olive oil in a large pot over medium high heat. Sear meat on all sides until browned about 5 minutes. Remove meat and set aside. Add carrots, green pepper and onions and sauté until soft, then add the mushrooms and garlic.
Return meat to the pot and add stock. Simmer until meat is very tender; about 3 hours.
If you have an oven-proof pot, it can be place in the oven at 275-300 degrees.
Next, add barley and diced tomatoes and cook an additional hour, until barley is soft.
Check for salt and pepper and finish with chopped parsley. If necessary, add more stock.
Serves 8.
Red Lentil and Sausage
4 cups chicken stock
4 cups beef stock
1 lb. cup dried red lentils
2 Tbls. olive oil
1/3 cup each: celery, carrot and onion
1 ½ tsps. garlic
2 tsp. chopped fresh rosemary
1 tsp. thyme
12 ounces diced tomatoes; drained
¾ lb. hot Italian sausage (bulk), cooked
Add olive oil to large pot and sauté carrot, celery and onion until tender add rosemary and thyme. Add stocks to pot, add lentils and tomatoes, cover and simmer about 30 minutes or until lentil are tender Using a slotted spoon, puree one-third on the lentils in a food processor, return to pot.
Add Italian sausage and check for salt and pepper, or if you need to add a bit more stock. Serves 8.
Tortilla Soup
1 chile pasilla; stemmed, seeded, crushed and fried in a little oil
1 14 ½ oz. can crushed tomatoes, drained
½ white onion, finely chopped
2 garlic cloves, minced
3 Tbls. oil
½ tsp. cumin powder
1 ½ quarts chicken stock
1 chicken breast, poached and shredded
¼ cup chopped cilantro
Sauté onions and garlic until translucent, add tomatoes let cook for about 3-5 minutes.
Add cumin powder.
Stir in chicken stock and simmer 20-30 minutes.
Add shredded chicken.
Just before serving, add cilantro.
Garnish:
6 corn tortillas, sliced in thin strips and fried in about ½ cup oil
1 avocado finely chopped
1 cup jack or chihuahua cheese
1 lime cut into wedges
Heat oil in frying pan and fry tortillas until crisp. Drain on paper towels and sprinkle with salt. Ladle soup into bowls, top with cheese, tortilla strips, diced avocado and serve with a squeeze of lime. Serves 6.
2 lbs. pot roast (beef shoulder) cut into ½ inch pieces and seasoned with S & P
olive oil
1 cup carrot, diced
1 onion, diced
1 green pepper, diced
1 package mixed mushrooms
2 tsps. minced garlic
8 cups beef stock
¾ cup barley
1 14.5 ounce can diced drained tomatoes
2 Tbls. chopped Italian flat leaf parsley
Heat 3-4 Tbls. olive oil in a large pot over medium high heat. Sear meat on all sides until browned about 5 minutes. Remove meat and set aside. Add carrots, green pepper and onions and sauté until soft, then add the mushrooms and garlic.
Return meat to the pot and add stock. Simmer until meat is very tender; about 3 hours.
If you have an oven-proof pot, it can be place in the oven at 275-300 degrees.
Next, add barley and diced tomatoes and cook an additional hour, until barley is soft.
Check for salt and pepper and finish with chopped parsley. If necessary, add more stock.
Serves 8.
Red Lentil and Sausage
4 cups chicken stock
4 cups beef stock
1 lb. cup dried red lentils
2 Tbls. olive oil
1/3 cup each: celery, carrot and onion
1 ½ tsps. garlic
2 tsp. chopped fresh rosemary
1 tsp. thyme
12 ounces diced tomatoes; drained
¾ lb. hot Italian sausage (bulk), cooked
Add olive oil to large pot and sauté carrot, celery and onion until tender add rosemary and thyme. Add stocks to pot, add lentils and tomatoes, cover and simmer about 30 minutes or until lentil are tender Using a slotted spoon, puree one-third on the lentils in a food processor, return to pot.
Add Italian sausage and check for salt and pepper, or if you need to add a bit more stock. Serves 8.
Tortilla Soup
1 chile pasilla; stemmed, seeded, crushed and fried in a little oil
1 14 ½ oz. can crushed tomatoes, drained
½ white onion, finely chopped
2 garlic cloves, minced
3 Tbls. oil
½ tsp. cumin powder
1 ½ quarts chicken stock
1 chicken breast, poached and shredded
¼ cup chopped cilantro
Sauté onions and garlic until translucent, add tomatoes let cook for about 3-5 minutes.
Add cumin powder.
Stir in chicken stock and simmer 20-30 minutes.
Add shredded chicken.
Just before serving, add cilantro.
Garnish:
6 corn tortillas, sliced in thin strips and fried in about ½ cup oil
1 avocado finely chopped
1 cup jack or chihuahua cheese
1 lime cut into wedges
Heat oil in frying pan and fry tortillas until crisp. Drain on paper towels and sprinkle with salt. Ladle soup into bowls, top with cheese, tortilla strips, diced avocado and serve with a squeeze of lime. Serves 6.
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