Tuesday, June 29, 2010

The Seven Guidelines for Nutritional Cooking







   Bringing nutrition out of the textbook and into the kitchen requires far less in terms of actual change than many people fear.. If you are already doing your best to select foods that are fresh, fully flavored, ripe, and wholesome, you are well on your way. Cook these foods as quickly as possible in as little water as possible to maximize nutrient retention. Serve a variety of foods, including as many whole grains, unprocessed fruits and veggies, and beans as possible.

   The Guidelines below are from the C.I.A. ( culinary institute of America ) introducing healthful cooking practices into any kitchen capitalize on this approach to selecting, preparing, and serving foods.You will undoubtedly begin to see a change for the better in all aspects of your kitchen and home as healthful practices become normal.



1. Cook all foods with care to preserve their nutritional value, flavor, texture, and appeal.

   -- Match the cooking method you select to the food you are preparing.                                           
       Whenever possible, opt for methods that do not introduce additional fats and 
       oils. Grilling, roasting, and steaming are good examples.



2. Shift the emphasis on plate towards grains, beans, veggies and fruits as   
the “center of the plate.”

   --  Traditional diets from around the world place a strong emphasis on grains,
       veggies, fruits, and beans. These foods, rich in carbs, and in an array of 
       vitamins, minerals, and fiber, and play an important part of in a balanced diet.  

                                               
3. Serve appropriate portions of food; know what a standard serving for all food.


    -- Setting standards for portion size and teaching your fellow humans to adhere  
       to portion size is crucial. Never plate more then you an eat. “eyes bigger then 
       stomach” syndrome.

                                                                                                                                       
4. Select foods that help to achieve the nutritional goals and guidelines you are  
    striving to meet.

   -- In general, the closer a food is to its natural state, the higher its nutritional   
      value. Locally picked fruits and veggies, for example, do not travel as far or as 
      long to get to the market. This means that they will retain more of their 
      nutrients. Whole grains, with the germ and bran intact, are a better source of a 
      wider variety of nutrients than polished, refined, or quick-cooking varieties.
      There are instances when processed foods may be necessary, but you can 
      exert some control over what effect these foods have on the overall value of 
      the foods you prepare. Make sure to read the label on any processed, 
      packaged, canned or frozen foods.


5. Opts for monounsaturated cooking fats and oils whenever possible and reduce the use of saturated fats.


   -- The average American consumes nearly 38 percent of a days calories in the 
      form of fats. This is well above the current recommendations from any of a 
      number of sources. Limiting the use of foods that contain too much fat and 
      cholesterol need not be the punishment many fear.


6. Use calorie dense foods ( eggs, cream, butter, cheese, and refined sugars ) moderately.

   -- This one simple step often presents a great challenge to anyone who is 
      accustomed to relying on rich foods as a major carrier of flavor on a plate. 
      Cutting calories nearly always includes cutting fats. Cream, cheese, butter, 
      and oils add more calories, gram for gram, than other foods. When you do 
      add them to a dish, use them sparingly.


7. Learn a variety of seasonings and flavoring techniques to help reduce reliance on salt.         

  --While the possible exception of cholesterol, there is probably no single topic
      relating to nutrition that causes such confusion and alarm as controlling salt 
      and sodium. The current recommendations for sodium are relatively 
      generous. There is no guarantee that a lifetime of moderate salt consumption 
      will keep an individual free of hypertension. However, it is fairly certain that, 
      once hypertension has been diagnosed, controlling the amount of sodium 
      consumed will have its effects. If you add an ingredient to a dish, such as 
      capers, olives, or hard grated cheese, that is high in sodium, you should make 
      an even further reduction in the amount of salt you add. Processed, canned, 
      or frozen foods also may be high in sodium content. Please read all labels 
      carefully and opt for reduced sodium versions.







     


Tuesday, June 22, 2010

Fathers Day Goodness.....


Gotta love Fathers Day..... Hope you all you dads out there had a great day. And I hope you all had a great meal as well. I had a 16 oz Rib Eye cooked very rare, creamy Mashed Potatoes with Cheddar Cheese, and Grilled Broccoli with Honey Butter. It was absolutely amazing.

Creamy Mashed Pots
Russet pots, skinned and quartered
boil pots until soft, drain and place in a bowl with milk, sour cream, butter
add shredded cheddar cheese and mash away. season with salt and pepper to taste.

Broccoli with Honey Butter
The honey butter was a great idea that was past to me and my wife from our great friends the Millers.
Take equal parts butter and honey and melt them together. I know, how could we all not have thought of something so simple yet so yuuummmy. Place broccoli on grill, spread on honey butter. Easy as that.

The Honey Butter is great on everything from Bread to Fish and Steak. You can make a ton of it , wrap it in parchment paper and keep it in your fridge for ever.

Gonna start working on my menu for feeding the family of 4. Now that everyone is home from vacation and is back on track. What can I say about summer. Ya never do all that you set out to do.
Next post will be my weeks grocery list. Wish me luck. I am going to need it.
As always ........ Stay hungry and keep on cooking........

Friday, June 18, 2010

Jamie Olivers Food Revolution

Jamie Oliver is my Hero. If you haven't signed his petition yet please do so. I have included the link to show you how and give you all the information about his Food Revolution. Please take the time to read it and please sign the petition. Make your and the life of your children the most it can be......
Stay hungary and keep cooking........http://www.jamieoliver.com/campaigns/jamies-food-revolution
This food revolution is about saving America's health by changing the way you eat. It's not just a TV show, it's a movement for you, your family and your community. If you care about your kids and their future take this revolution and make it your own. Educate yourself about food and cooking. Find out what your child is eating at school. Make only a few small changes and magical things will happen. Switching from processed to fresh food will not only make you feel better but it will add years to your life.

Wednesday, June 16, 2010

Me and My Moment

Hello all in Jellyroll land.
Sorry that it has been so long. This is something that is very exciting for me. I was surprised and honored to be a part of The Mutual of Omaha " Aha Moment ".  What this is about is,  Mutual of Omaha has a 30 foot mobile studio and they go around the country reading blogs, researching online, and interviewing people who have had their "Aha Moment". A moment or a turning point in your life that has lead you to where you are today. They read the Jellyroll Blog and read the Jellyroll Facebook page and wanted me to come tell my story. The first thought that went through my mind was "Damn !!!." Second was "Why do they want to know about me?'" So I went and this is what came of it.
Enjoy

http://www.ahamoment.com/pg/moments/view/12377

Monday, June 7, 2010

Me, you and some Tofu


Tofu is made from soybeans, water and a coagulant, or curdling agent.  Due to its chameleon-like qualities and nutritional value, tofu, a staple of Asian cuisines for hundreds of years, has recently become popular in Western vegetarian cooking. 
In recipes, tofu acts like a sponge and has the miraculous ability to soak up any flavor that is added to it. Crumble it into a pot of spicy chili sauce and it tastes like chili. Blend it with cocoa and sweetener and it becomes a double for chocolate cream pie filling. Cubes of firm tofu can be added to any casserole or soup.
High in protein, calcium, vitamins and minerals while low in calories, sodium and fat, tofu packs a one-stop nutritional punch not found in many other foods.
Types of Tofu.....
Firm tofu is dense and solid and holds up well in stir fry dishes, soups, or on the grill... anywhere that you want the tofu to maintain its shape. Firm tofu also is higher in protein, fat and calcium than other forms of tofu.
Soft tofu is a good choice for recipes that call for blended tofu, or in Oriental soups.
Silken tofu is made by a slightly different process that results in a creamy, custard-like product. Silken tofu works well in pureed or blended dishes. In Japan, silken tofu is enjoyed "as is," with a touch of soy sauce and topped with chopped scallions.
Here is a great Tofu Recipe from Soy Connection. For more great recipes please visit  


Teriyaki Soy Rice Bowl

An entrée that's heart-healthy, quick and easy, and ready in 20 minutes using a few staple ingredients.

Ingredients:

  • 1 tablespoon Soybean oil
  • 1 Tofu (14 ounce package), firm, cut into 1/2-inch cubes
  • 1/2 cup Bottled teriyaki sauce, reduced sodium
  • 1/2 cup Water
  • 1 1/2 cups Carrots, shredded
  • 1 cup Edamame, shelled and thawed
  • 1 cup Broccoli florets, cut into ½ -inch pieces
  • 1 cup Red bell pepper, cut into ½ -inch pieces
  • 2 cups Cooked brown or white rice
Prep time: 10 minutes
Cook time: 10 minutes

Instructions:

Heat oil in large frying pan over medium high heat.
Add tofu, stirring constantly, for 5 minutes or until lightly browned.
Stir in teriyaki sauce, water, carrots, edamame, broccoli and red bell pepper.
Bring to boil and cook, stirring constantly, for 3 minutes or until vegetables are tender and sauce has thickened slightly.
Serve over brown or white rice.

Nutrition Per Serving:

Calories 460 (26% Calories from Fat), 23g Protein, 64g Carbohydrate, 9g Fiber, 13g Fat, 2g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 700 mg Sodium

Serving Tips:

May substitute chicken or beef for the tofu.

Wednesday, June 2, 2010

The Jellyroll Challenge

Hello and Goodmorning all Jellyrollers....... We are starting a new thing called "The Jellyroll Challenge". I have been challenged by my #1 follower, Shelley Vance. Here is the challenge. I need to come up with a menu that will feed a family of 4 dinner for 1 week for $30. That is 5 full meals. Well anyone out there that has kids knows that this will be close to impossible. But I have desided to accept her challenge. Staring Monday, June 14th I will be posting nightly the wonderful menu that will feed a family of 4 for 1 week. Lets set some ground rules. NO ORDERING OUT. That should be rule #1. The second rule is that all of the meals need to feature at least 1 vegetable dish. Rule three is that leftovers are allowed. This is gonna be hard due to the fact that I am not a big left over fan. Can I actually do this. The answer is yes.

Challenge #2 is to start taping and posting videos on the making of some of my recipes. I have never thought of doing this but LOVE the idea. Hopefully this will kick off in the near future

If anyone out there in Jellyroll land has a challenge that they would like to see me take on please dont be scared to send it on in. Ill do my best to accomplish. You can contact me at ......jellyrollcatering@yahoo.com.

Some exciting new stuff coming your way. Please stay tuned.

As always......Stay hungry and keep cooking..........