Pancakes

Pancakes are a thin, flat, round cake prepared from a batter, and cooked on a hot griddle or frying pan.

Most pancakes are quick breads; some use a yeast-raised or fermented batter. Most pancakes are cooked one side on a griddle and flipped partway through to cook the other side. Depending on the region, pancakes may be served at any time, with a variety of toppings or fillings including jam, chocolate chips, fruit, syrup or meat.

Archaeological evidence suggests that varieties of pancakes are probably the earliest and most widespread types of cereal food eaten in prehistoric societies whereby dry carbohydrate-rich seed flours mixed with the available protein-rich liquids, usually milk and eggs, were baked on hot stones or in shallow earthenware pots over an open fire to form a nutritious and highly palatable foodstuff.

In the medieval and modern Christian period, especially in Britain, pancakes were made to use up stored items prior to the period of Lent fasting beginning on Shrovetide.

Since eggs were forbidden foods during Lent, making pancakes on Shrove Tuesday was a good way to use up eggs before Lentern fasts began.

The pancake’s shape and structure varies worldwide. There are numerous variations of them throughout Europe. In Germany, pancakes can be made from potatoes. A crêpe is a Breton variety of thin pancake cooked on one or both sides in a special crepe pan to achieve a network of fine bubbles often compared to lace – a savory variety made from buckwheat is usually known as a galette.

Pancakes in North America

North Americans at times garnish pancakes with fruits like banana.
American or Canadian pancakes (sometimes called hotcakes, griddlecakes, or flapjacks) are pancakes that contain a raising agent such as baking powder; proportions of eggs, flour, and milk or buttermilk create a thick batter. Many recipes remind the reader that the ingredients should be mixed until they are just combined, even if lumps remain, as the lumps will smoothen out during the cooking process. Sugar and spices such as cinnamon, vanilla and nutmeg are sometimes added.

The pancakes can be made sweet or savory by adding ingredients such as blueberries, strawberries, cheese, bananas, apples or chocolate chips to the batter.

This batter is ladled or poured onto a hot surface, and spreads to form a circle about ¼ or ? inch (1 cm) thick. The raising agent causes bubbles to rise to the uncooked side, before the pancake is flipped. These pancakes, very light in texture, are usually served at breakfast topped with maple syrup, butter, jam, peanut butter, nuts, fruit and/or honey. Pancakes may be served with a bit of powdered sugar and whipped cream, or with cane syrup or molasses instead of syrup or honey. Some pancake recipes use yogurt to give the pancakes a semi-thick, relatively moist consistency.

Jonnycake (also spelled “johnnycake,” johnny cake, and “journey cake”) or Johnny Bread is a cornmeal flatbread that was an early American staple food, and is still eaten in the West Indies and Bermuda.The modern johnnycake is stereotypically identified with today’s “Rhode Island” foods, though jonnycakes are a cultural staple in all of the northern US. A modern jonnycake is fried cornmeal gruel, which is made from yellow or white cornmeal mixed with salt and hot water or milk, and frequently lightly sweetened.

Yaniqueques or yanikeke are a Dominican Republic version of the jonnycake. They are a fried bread rather than a pancake and are a popular beach food.[28]

Sourdough was used by prospectors and pioneers to make sourdough pancakes without having to buy yeast.

Prospectors would carry a pot of sourdough to make pancakes and bread as it could last indefinitely, needing only flour and water to replenish it. Sourdough pancakes are now a particular speciality in Alaska.

A flapjack is a thick small pancake, generally around 10 cm in diameter. Flapjacks are often served in a stack with syrup and butter, which can be accompanied by bacon. The terms pancake and flapjack are often confused and today in the US are nearly synonymous. The Oxford English Dictionary records the word flapjack as being used as early as the beginning of the 17th century, referring to a flat tart or pan-cake.

Shakespeare refers to pancakes in All’s Well That Ends Well and to flap-jacks in Pericles, Prince of Tyre:

“Come, thou shant go home, and we’ll have flesh for holidays, fish for fasting-days, and moreo’er puddings and flap-jacks, and thou shalt be welcome.”

The word elements: flap- meaning a tossed mixture and jack, an uncertain word suggesting a variety, imply any ingredients could be called a flapjack.

Silver dollar pancakes refer to pancakes about two to three inches (5 to 7 cm) in diameter, or just a bit bigger than the pre-1979 silver dollar coins in the United States, for which they are named. It is usually made by frying a small spoonful of the same batter as any other pancake.

One serving is usually five to ten silver dollar pancakes.

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Etouffee

Etouffee (pronounced: [e.tu.fe] ay-too-fay) is a dish found in both Cajun and creole cuisine typically served with shellfish over rice.

It is most popular in New Orleans and in the bayou country of the southernmost half of Louisiana.

In French, the word “étouffee” (borrowed into English as “stuffed” or “stifled”) means, literally, “smothered” or “suffocated”, from the verb “étouffer”.

In Louisiana, to “smother” food means to simmer it in a small amount of liquid (usually with lots of seasonings and spices added) to create a gravy or sauce that is served over rice.

The usual staple of an etouffee is seafood such as crawfish, shrimp, or crabmeat. Other meats, such as chicken, or a combination of chicken and seafood, may also be used. Etouffee has a thicker consistency than gumbo.

The base of an etouffee is a dark roux which should be dark brown in color, but not burned; like liquid chocolate.

As in many Louisiana dishes, onions, green peppers and celery (a combination often referred to as the holy trinity) are added to the roux. The etouffee is usually seasoned with cayenne pepper, paprika, white pepper, fresh garlic, fresh parsley, salt, and perhaps even a host of other seasonings. The dish is usually mounted with butter for richness and then served with white rice cooked in seafood stock, or dirty rice–a Cajun favorite.

Crawfish etouffee(if made with a roux) usually has a dark brown color with a hint of red: this is sometimes mistakenly attributed to crawfish fat (an important ingredient).

However, crawfish fat is bright yellow, and will not color the dish red: the red color can come from the spices, or the tomatoes (if used). In some areas, it has become popular to add tomatoes and/or tomato paste to the dish. There is a significant difference between the étouffées of Lafayette (Acadiana Cajun Country), and those of New Orleans (Creole) and surrounding areas. Both are spicy, but Cajun etouffee is usually light brown in color and more rustic and rich. Creole-style is dark-brown, more balanced and prepared with a more Classical French approach.

In Cajun country, a roux takes approximately 30–45 minutes to make properly on a gas stove. Roux is typically made with equal portions of liquid lard, grease, or oil along with white flour (sometimes a 2 to 1 ratio oil to flour is used). Some Cajun cooks skip the flour and simply cook down onions in butter.

According to Paul Prudhomme, a roux used to make etouffee requires the use of vegetable oil rather than butter.

It is difficult to make such a dark roux without burning the butter, though it is possible with the use of clarified butter. Chef John Folse uses a blonde roux and notes that many people use only onions and butter as the base.

Such is the variety of all types of Cajun food, and people of south Louisiana (Cajun and non-Cajun alike) can get into spirited debates over the issue of whether to use a roux in etouffee.

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Dry Rub Cooking

You can follow our proven, simple dry rub recipes to ensure your barbecue fame, then you can call it your own!

The “Cookin’ Cousins” believe that a barbecue dry rub is one of the six secrets to a great barbecue!

A Dry rub are generally used when “barbecuing” vs. “grilling”.

Barbecuing is the traditional method of roasting meat over a low temperature heat source, with hardwood smoke. Grilling uses high, smokeless heat, and renders sugar-based dry rubs ineffective! It burns. Period.

We barbecue using the indirect cooking method to attain that incredible smoked, moist, cooked to perfection result that alludes so many! The heat is kept low and the meat is cooked slow. Patience pays big dividends!

Do you want a rub with nothing more than a couple of spices, or a grand mixture of complimentary flavors? We like to keep it simple, and share these proven dry rub recipes, to ensure your backyard barbecue notoriety!

Wet or dry rub? We prefer a dry rub, as there is less mess. If you want the rub to stick better to a dryer meat, just use any good ol’ inexpensive table mustard, slathered liberally on the meat, then sprinkle plenty of dry rub all over the meat. The mustard does not impart a flavor (as it cooks out) and leaves a nice, tasty coating.

Dry Rub Recipe Secrets

You want fresh spices and herbs. Buy the freshest, best quality spices you can find. There is a huge difference between the old, been-in-the-cupboard-way-to-long, “buck-a-bottle” spices, and the better, fresh stuff (one important difference between a “tenderfoot”, and top competitors).

For example, and for award winning results, we like to use fresh ground, dry chili pods vs. “chili powder” for many of our special recipes, however, fresh chili powder works very well.

You want to grind your own spices? Why not? You can’t get any fresher than that, and hey, it’s your reputation! Use a high quality electric spice grinder like the Kuhn Rikon model, or the Kyocera ceramic mill for faster preparation. Chefs often prefer a mortar and pestle like our favorite indestructible Stone (Granite) Mortar and Pestle, for superior grinding or crushing control. We prefer to “coarse” grind spices, as this imparts more flavor during cooking.

You can use a proven ratio of ingredients, at first anyway.

Dry rub recipes, used by top competitors, often start with two basic ingredients, sugar and salt.

You then add spices at a ratio known as the 8:3:1:1 rub. It works! Like this:
8 tablespoons light brown sugar tightly packed
3 tablespoons kosher salt
1 tablespoon chili powder
1/2 teaspoon ground black pepper
1/2 teaspoon cayenne pepper
1/2 teaspoon thyme (crushed)
1/2 teaspoon onion powder
etc.

Regardless of the spices you choose to use, just maintain this ratio!

You should use darker sugars like turbinado (sugar-in-the-raw), light muscovado, dark muscovado, or high quality brown sugar. Kosher salt is much preferred for the best dry rub recipes. These are both chef’s secrets, and top BBQ competitor’s edge!

A dry rub should be absorbed for the best results, and this does not mean you need to be rub it into the meat.

Rubs are applied liberally to moist, thawed meat (preferably under the skin of fowl) for at least a couple of hours. You have maximum effect if you apply the rub 24 hours before hitting the fire. This allows the rub’s ingredients to mix with the meat’s natural juices, effectively marinading without the muss!

Wrap the meat in plastic wrap, or your favorite, non-reactive container, and put it back into the refrigerator; pull meat out about an hour prior to cooking (room temperature). No sense in wasting fuel!

You can add or subtract spices/herbs to your liking, and if you stay with just the “competitor’s ratio” for rubs, you’ll always have a winner! For more fun, experiment with adding one or more of the following:

Cumin
Oregano
Thyme
Coriander
Peppercorns (you’ll get superior results with Tellicherry Pepper, Muntok White, or a wonderful mix!)
Rosemary
Sage

And much, much more!

Sometimes when time is a factor, or we feel just a little lazy, we’ll use nothing more than lemon pepper as a rub for our birds. It’s great!

And please remember, for great dry rub recipes that will “knock their socks off”, use the highest quality, freshest ingredients!

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Cooking with Wine

It’s easy to find a good wine to drink while you cook; in fact, it’s often easier than knowing which wine to cook with.

That’s because when listed as an ingredient, wine is often suggested in the most generic terms. When a recipe says, “1 cup dry white wine,” you’re left to wonder: “Will anything from $5 to $25 do?” and “Can the recipe yield equally flavorful results with either a California Chardonnay or French Sancerre?”

Here are guidelines to help you make the best pick of wine to cook with.

If a recipe calls for dry white wine, the best all-around choice is a quality American Sauvignon Blanc.

This wine will be very dry and offer a fresh light herbal tilt that will enhance nearly any dish.

If the dish has bold or spicy flavors, go for a more aromatic white wine.

Gewurztraminer, Riesling, and Viognier all have dynamic fruity flavors and exotic floral aromas that counterbalance heavily spiced dishes.

If a recipe calls for dry red wine, consider the heartiness of the dish.

A long-simmered leg of lamb or beef roast calls for a correspondingly hearty wine, such as a Petite Syrah or a Zinfandel. A lighter dish might call for a less powerful red?think Pinot Noir or Chianti.

Get to know Port, Sherry, Madeira, and Marsala wine.

These are among the best wines good cooks can have on hand. They pack the most intense flavors and?because they’re fortified with a little more alcohol than table wine?have the longest life on the pantry shelf.

Port has a rich sweetness and depth that’s especially good in meat-based casseroles.
Sherry’s complex roasted nutty flavors can enhance just about any soup, stew, or sautéed dish. Two styles of Sherry that work best are Amontillado or Oloroso.
Madeira can be mesmerizingly lush with toffee-caramel notes. Use the medium-rich style known as Bual, a touch of which will transform ordinary sautèed mushrooms. And Marsala’s light caramel-like fruitiness is an integral part of Mediterranean sautès, many of which bear the wine’s name in their titles.

Avoid using a cooking wine.

Clearly there are far better choices than so-called “cooking Sherry” or other liquids commonly billed as “cooking wine.” These are made of a thin, cheap base wine to which salt and food coloring have been added.

Never cook with a wine you wouldn’t drink.

A poor quality wine with sour or bitter flavors will only contribute those flavors to the dish. Julia Child once said, “If you do not have a good wine to use, it is far better to omit it, for a poor one can spoil a simple dish and utterly debase a noble one.” It’s worth the investment to buy a quality wine. Just don’t forget to sip a little as you stir.

What Happens to the Alcohol?
Conventional wisdom holds that after a few minutes of cooking, the alcohol in wine evaporates. That’s not exactly the case. Research from the USDA shows that 85 percent of the alcohol remains after wine is added to a boiling liquid and then removed from the heat. The longer a dish is cooked, however, the less alcohol remains. If a food is baked or simmered 15 minutes, 40 percent of the alcohol will remain; after one hour, only 25 percent remains; after 2 1/2 hours, just 5 percent.

But since wine does not have a large amount of alcohol to begin with (generally 12 to 14 percent), the final amount of alcohol in a dish is not a problem for most people.

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Stir-frying Vegetables

You’ve decided to a prepare a healthy stir-fry from scratch, using ingredients you have on hand.

Not sure whether a certain vegetable is a good candidate for stir-frying?

It all comes down to the density and moisture level of the vegetable.

High moisture vegetables that are not too hard, like zucchini, sweet peppers, spinach and mung bean sprouts, can be quickly stir-fried at high heat without the addition of extra liquid.
Denser, low moisture vegetables like broccoli and carrots, on the other hand, require more cooking time. Most recipes call for the vegetables to be stir-fried briefly and then boiled in a liquid such as chicken broth.

Another option is to briefly blanch the vegetables prior to stir-frying.

Many vegetables fall somewhere between these two extremes. Snow peas (also called sugar peas and snap peas) have medium moisture levels and thickness – they can be stir-fried dry or finished in a sauce. Asparagus, on the other hand, is a high moisture vegetable but relatively hard and thick – liquid is usually added.

More Tips on Stir-frying Vegetables:

For all vegetables, cut them into uniform size before stir-frying. This ensures that they will cook evenly.

Be sure the vegetables are thoroughly drained before stir-frying. (A good tip is to wash the vegetables and leave them to drain earlier in the day). Wet vegetables can ruin a stir-fry.
On the other hand, if vegetables become too dry during stir-frying, they can burn. To prevent this, splash them with a bit of Chinese rice wine, dry sherry, or water while stir-frying.

Keep moving the vegetables during stir-frying. This also helps prevent them burning.

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Easy Tofu

Basil Tofu

- 5 green onions, minced
- 6 or 8 cloves garlic, minced
- 1 package firm low-fat tofu, well-drained, sliced and marinated in soy sauce
- 1 cup fresh basil, chopped
- 1 teaspoon crushed chili pepper sauce (sambal oelek)
- 1 teaspoon soy sauce
cooked brown rice

Cook onions and garlic in water or stock or vinegar until tender. Add marinated tofu and cook another 5-10 minutes. Stir in basil, chili pepper sauce and soy sauce and heat through. Serve over brown rice.

Braised Tofu

- 1 pound tofu, firm, cubed
- assorted veggies, broccoli, carrot, mushroom…
- flowerets, zucchini

Tofu Sauce Mixture

- Tamari
- Rice Vinegar
- ginger
- garlic powder 3/4 teas.
- garlic salt 1 teas.
- Marinate tofu in sauce mixture for one hour or more (preferably longer).
Braise tofu by adding some sauce mixture in frying pan and lay pieces flat in pan and then cook.
turn over half way through.
Cook tofu until liquid is pretty much gone.
Put it all together and eat.
Yummy!

Ginger Tofu

- 1 lb of firm tofu
- 1 1/2 ts of fresh, grated ginger
- 1 t of roasted sesame oil
- 1 minced garlic clove
- 2 tb of tamari
- 1 1/4 c of water
- 1 1/2 tb of arrowroot

Slice the tofu into small rectangles of 1/4–1/2-inch thickness and place them in a shallow dish or baking pan.

Mix together the ginger, sesame oil, garlic, tamari and water.
Pour this mixture over the tofu and let it marinate for at least 30 minutes.
(If desired, the tofu may be placed in the refrigerator to marinate for several hours or overnight).

Remove the marinated tofu from the liquid, reserving the liquid to make the sauce.
Place the tofu on a well-oiled cookie sheet and bake at 375 deg for 35-40 minutes, or until the desired crispness is reached (the longer the tofu bakes the firmer and crisper it becomes).

To make the sauce, mix the arrowroot with the marinade.
Place the mixture in a small saucepan and bring to a boil.
Cook, stirring constantly, until thickened.

Ginger Tofu may be served with or without the sauce.

With the sauce, serve it over a bed of rice, millet, buckwheat, or pasta.
Add your favorite stir-fried veggies and you have a colorful or nutritious meal.
Ginger Tofu may also be added to a vegetable stew.

Grilled Tofu

Serving Size : 8

- 1 lb of firm tofu
- 1/4 c of orange juice
- 2 ts of low-sodium soy sauce
- Cold and Spicy Noodles, see recipe

Tofu, once pressed, grills beautifully.

Slice the block of tofu in half, then slice each half into four thick slabs. Place a double layer of paper towels on a cutting board set over the sink. Arrange tofu in one layer on the cutting board, then top with a clean dishtowel. Place a second board on top, then a 4 to 5 pound weight, such as a thick phone book or heavy pot. Let press 20 minutes.

Uncover tofu and place in one layer in a shallow baking dish. Drizzle with orange juice and soy sauce. Marinate at room temperature 20 minutes.

Broil or grill over hot coals until lightly browned, turning once. Serve with Cold and Spicy Noodles.

Herbed Tofu In White Wine Sauce / Pasta Recipe

Serving Size: 1

- 2 T of soy margarine
- 1/2 T of flour
- 1/2 c of soy milk
- 1/2 c of white wine
- 1 Wedge of onion left in one Piece (I can’t tolerate much Onion, so I Used about a 4cm x 2cm Wedge)
- 1 d of ground cloves
- 1 d of salt
- Some water
- 1/2 lb Or so herbed tofu, cubed (about 1.5 cm cubes)
- Your favorite pasta, enough

For two servings

Melt margarine in pan and wisk in flour. Cool a bit and then wisk in wine and (soy)milk. Add onion, cloves, and salt to sauce and stir over low heat until sauce is slightly thickened. If it gets too thick, add some water. Add tofu and simmer while you cook the pasta. Serve tofu and sauce over pasta, giving the onion to the person who likes them more.

Sauteed Firm Tofu

Serving Size : 4

- 24 oz Firm tofu
- 2 tb Oil
- 1/2 ts Salt
- 1 sm Onions — sliced thin
- 6 md Mushrooms — sliced
- 1 sm Carrot — cut into matchsticks
- 2 md Peppers, bell, green -sliced thin
- 1 tb Sake
- 1 1/2 tb Soy sauce
- 1 t Ginger — grated
- 1 tb Sugar, granulated
- 1 tb water
- 1 t Cornstarch — dissolved in 3 T water

Cut tofu crosswise into pieces the shape of French-fried potatoes. Heat a wok, coat with oil & sprinkle on the salt. Add onion, then the mushrooms, stir frying each over high heat for about 30 seconds. Reduce heat to medium-low. Add carrot, green pepper & tofu in that order, sauteeing each for about 1 minute. Reduce heat to low & add sake, soy sauce, ginger, sugar & water. Simmer for 3 to 4 minutes. Stir in dissolved cornstarch & simmer 30 seconds for another 30 seconds. Shurtleff & Aoyagi, “The Book of Tofu”

Stir-Fried Asian Tofu

Serving Size : 4

- 8 oz firm tofu, — drained and weighted for 30 minutes
- 1/2 ts grated tangerine or lemon zest
- 2 TB orange juice
- Salt and pepper
- 2 TB hoisin sauce
- 1 TB rice wine vinegar
- 1 TB low sodium soy sauce 1/2 ts sugar
- 1 ts cornstarch
- 1 TB each vegetable and sesame oil
- 1 lg clove garlic, — minced Quarter-size piece fresh ginger, — minced
- 4 oz mushrooms, — stemmed and thinly sliced mushrooms
- 3 c 3/4-inch broccoli florets
- Salt and crushed red pepper

Cut the tofu into 3/4-inch squares and marinate in citrus zest and juice; season with salt and pepper. Combine hoisin, rice vinegar, soy sauce, sugar and cornstarch; reserve for later. In a 12-inch skillet heat vegetable and sesame oils until very hot. Add garlic and ginger and stir fry for 10 seconds. Add mushrooms and broccoli, some water, cover and steam for 2 minutes or until mushrooms and broccoli begin to get tender. Add tofu. Stir hoisin sauce to recombine cornstarch and add to skillet. Cover and simmer 30 seconds to a minute to thicken. Season with salt and crushed red pepper.

So many easy ways to fix tofu, so little time!

Yield: 2 servings

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Healthy Diet Essentials

According to the United States Department of Agriculture, a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars

. But just what minerals and nutrients are vital to our health and well-being? Consider these nutrient-dense foods when you’re looking to improve your vitamin and mineral intake.

Vitamin A is needed for good eyesight and optimal functioning of the immune system in a healthy diet.

Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates. Whole grain breads, cereals and pastas have high amounts of thiamin.

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat in your healthy diet. It’s used in many body processes, including converting food into energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

Vitamin B12 is needed in any healthy diet for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans

.

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth.

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.

Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form.

Pregnant women need to take special care to ensure they are getting enough of this healthy diet for themselves and their developing baby.

Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.

Iron can be found in a healthy diet including leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods. It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.
Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat.
The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources.

Essential fatty acids play a part in many metabolic processes of a healthy diet, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses.

Good sources are fish and shellfish, flaxseed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

Though this list is far from complete, it gives a good base of knowledge on which to build a well-balanced, healthy diet.

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Tips For Healthy Eating during Holidays

When the holidays arrive, many people forget all
about their diets and healthy eating.

Weight
gains of 7 – 10 pounds are common between
Halloween and Christmas.

To make the holidays
easier, these tips will help you with healthy
eating through the season and not gaining weight.

Most traditional foods can be made low fat.
Turkey is very lean without the skin, and gravy
can be made without any fat. Potatoes that are
served without butter can be very healthy. The
beloved pumpkin pie is nutritious, although it
can be made into a fatty dessert with the adding
of whipped cream.

Even though the holidays are in, don’t forget
about the exercise. Keeping weight off during
the holiday season is burning off the extra
calories. You should plan a walk after meals,
park farther from stores when you shop, and
take a few walks around the mall before you
begin shopping.

During holiday parties and at family dinners,
feel free to sample foods although you shouldn’t
splurge. Decide on what you plan to eat in
advance, then stick to your plan. Eat plenty
of vegetables, fruit, low fat dressings, and
slices of lean meats. Before you go to a party,
eat a small snack to help curb your appetite.

If at all possible, avoid alcohol.

Having too
many drinks can cripple your will power, and
also add excess calories to your diet;not good for healthy eating!

In the
place of alcohol, drink water with lemon. Water
can help to limit your appetite and keep you
from binging. Also make sure to avoid eggnog,
as each glass can have up to 300 calories.

Be flexible with your healthy eating, as one bad
meal won’t ruin your diet.

Try to balance your
calories over a few days and don’t just look at
one meal or day.

Healthy eating doesn’t have to be too hard to do.

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SALMON RECIPES.

Boiled salmon.

————–

Ingredients:- 6 oz. of salt to each gallon of water, sufficient water to cover the fish.

Mode:- Scale and clean the fish, and be particular that no blood is left inside; lay it in the fish-kettle with sufficient cold water to cover it, adding salt in the above proportion. Bring it quickly to a boil, take off all the scum, and let it simmer gently till the fish is done, which will be when the meat separates easily from the bone. Experience alone can teach the cook to fix the time for boiling fish; but it is especially to be remembered, that it should never be underdressed, as then nothing is more unwholesome. Neither let it remain in the kettle after it is sufficiently cooked, as that would render it insipid, watery, and colourless. Drain it, and if not wanted for a few minutes, keep it warm by means of warm cloths laid over it. Serve on a hot napkin, garnish with cut lemon and parsley, and send lobster or shrimp sauce, and plain melted butter to table with it. A dish of dressed cucumber usually accompanies this fish.

Time. 8 minutes to each lb. for large thick salmon; 6 minutes for thin fish.

Note. Cut lemon should be put on the table with this fish; and a little of the juice squeezed over it is considered by many persons a most agreeable addition. Boiled peas are also, by some connoisseurs, considered especially adapted to be served with salmon.

Salmon and caper sauce.

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Ingredients:- 2 slices of salmon, 1/4 lb. batter, 1/2 teaspoonful of chopped parsley, 1 shalot; salt, pepper, and grated nutmeg to taste.

Mode:- Lay the salmon in a baking-dish, place pieces of butter over it, and add the other ingredients, rubbing a little of the seasoning into the fish; baste it frequently; when done, take it out and drain for a minute or two; lay it in a dish, pour caper sauce over it, and serve. Salmon dressed in this way, with tomato sauce, is very delicious.

Time. About 3/4 hour.

Collared salmon.

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Ingredients:- A piece of salmon, say 3 lbs., a high seasoning of salt, pounded mace, and pepper; water and vinegar, 3 bay-leaves.

Mode:- Split the fish; scale, bone, and wash it thoroughly clean; wipe it, and rub in the seasoning inside and out; roll it up, and bind firmly; lay it in a kettle, cover it with vinegar and water (1/3 vinegar, in proportion to the water); add the bay-leaves and a good seasoning of salt and whole pepper, and simmer till done. Do not remove the lid. Serve with melted butter or anchovy sauce. For preserving the collared fish, boil up the liquor in which it was cooked, and add a little more vinegar. Pour over when cold.

Time. 3/4 hour, or rather more.

Curried salmon.

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Ingredients:- Any remains of boiled salmon, 3/4 pint of strong or medium stock, 1 onion, 1 tablespoonful of curry-powder, 1 teaspoonful of Harvey’s sauce, 1 teaspoonful of anchovy sauce, 1 oz. of butter, the juice of 1/2 lemon, cayenne and salt to taste.

Mode:- Cut up the onions into small pieces, and fry them of a pale brown in the butter; add all the ingredients but the salmon, and simmer gently till the onion is tender, occasionally stirring the contents; cut the salmon into small square pieces, carefully take away all skin and bone, lay it in the stewpan, and let it gradually heat through; but do not allow it to boil long.

Time. 3/4 hour.

Salmon cutlets.

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Cut the slices 1 inch thick, and season them with pepper and salt; butter a sheet of white paper, lay each slice on a separate piece, with their ends twisted; broil gently over a clear fire, and serve with anchovy or caper sauce. When higher seasoning is required, add a few chopped herbs and a little spice.

Time. 5 to 10 minutes.

Salmon a la genevese.

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Ingredients:- 2 slices of salmon, 2 chopped shalots, a little parsley, a small bunch of herbs, 2 bay-leaves, 2 carrots, pounded mace, pepper and salt to taste, 4 tablespoonfuls of Madeira, 1/2 pint of white stock, thickening of butter and flour, 1 teaspoonful of essence of anchovies, the juice of 1 lemon, cayenne and salt to taste.

Mode:- Rub the bottom of a stewpan over with butter, and put in the shalots, herbs, bay-leaves, carrots, mace, and seasoning; stir them for 10 minutes over a clear fire, and add the Madeira or sherry; simmer gently for 1/2 hour, and strain through a sieve over the fish, which stew in this gravy. As soon as the fish is sufficiently cooked, take away all the liquor, except a little to keep the salmon moist, and put it into another stewpan; add the stock, thicken with butter and flour, and put in the anchovies, lemon-juice, cayenne, and salt; lay the salmon on a hot dish, pour over it part of the sauce, and serve the remainder in a tureen.

Time. 1-1/4 hour.

And there you have it, a few salmon recipies for the ordinary cook.

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Cooking Basics for Beginners

When it comes to cooking, it is important to keep in mind that everyone started somewhere.

I do not know of a single person who was born with a wooden cooking spoon and ready to go. There is a lot of learning that must be done in order to become a prolific cook and then there is always room for improvement. Not only do you need to begin with the basics when it comes to cooking but you almost need to begin again when learning to cook a new cuisine such as Chinese, Thai, or Indian food.

This means that at any given time in your cooking learning cycles there is quite probably someone somewhere that is better and/or worse at cooking than you.

Take heart from this because even the best have bad days when it comes to cooking. There are many people who cook for different reasons. Some cook in order to eat and survive while others cook because they actually enjoy the process of cooking. Some cook during times of emotional upheaval and others cook out of sheer boredom. Whatever your reason for cooking or learning to cook you should always begin with the basics.

The first thing that you need to learn in good cooking is what the different terminology you will find in recipes actually means.

There are many new and sometimes foreign sounding terms that you will find in common recipes. These terms can mean the difference in recipe success or failure. You should be able to find a good section in any inclusive cookbook that explains the different definitions for unfamiliar terminology. If you aren’t absolutely certain what is meant by “folding in the eggs” it is in your best interests to look it up.

Another great bit of advice when it comes to cooking basics is to try simpler recipes for a while and then expand your horizons to the more complex recipes that abound.

Most recipes will have a little note about their degree of difficulty and you can read through the recipe to see whether or not it is something you are interested in preparing or confident that you can prepare. Remember Rome wasn’t built in a day and it will take quite some time to build a reliable ‘repertoire’ of recipes to work into your meal planning rotation.

The good news is that once you’ve learned the basics of cooking it is unlikely that you will ever need to relearn them.

This means that you can constantly build up and expand your cooking skills. As you learn new recipes and improve your culinary skills and talents you will discover that preparing your own meals from scratch is much more rewarding than preparing prepackaged meals that are purchased from the shelves of your local supermarkets.

You will also discover as your experience and confidence grows that you will find yourself more and more often improvising as you go and adjusting recipes to meet your personal preferences. If you prefer more or less of ingredients or want to make a recipe a little more or less spicy in flavor you can make simple adjustments along the way in order to achieve this goal. In other words you will begin in time to create recipes of your very own.

And that is something you won’t necessarily learn when it comes to basic cooking skills for beginners but you would never learn if you didn’t master those basic cooking skills.

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