Easy Weekly Menu Planning

Getting a healthy meal on the table every night does not need to be a struggle. The key is to have a healthy meal plan that is flexible enough to accommodate the stresses of working families. The USDA recommends that Americans increase the consumption of vegetables, fruits and whole grains, while eating less fat and sugar. Traditional Southern meals often contain far more fat and sugar than they should, but healthier options are available. Aim to eat healthy versions of your favorites on an everyday basis and save the high fat and high sugar versions for special occasions.

Eat Seafood Twice a Week

Not only is fish a healthy menu option, but it is quick to prepare. Save the fried fish for special occasions and opt for grilled salmon or salmon patties, Cajun blackened fish , seafood gumbo, shrimp and grits or shrimp etouffee. Serve with brown rice or wild rice, okra or green beans and tomatoes. Finish with a serving of fresh fruit.

 Beef or Pork Once a Week

Throw a small pot roast in the crock pot in the morning for an easy week night meal. Add a little beef broth and an assortment of vegetables. It will be ready to serve when you arrive home after a long day. Thicken the juices to make gravy or serve it au jus. Use 1-inch pieces of beef to make a hearty crock pot stew in the winter.

Serve grilled or broiled pork chops with mashed sweet potatoes and a green salad. Stewed apples or ginger spiced pineapple are a nice sweet finish for this meal.

Poultry Once a Week

When you think of Southern chicken you probably think of fried chicken, but there are a lot of healthy options available. If you prefer your chicken fried, try a healthier oven-fried chicken recipe. Serve with homemade biscuits, corn-on-the-cob and a salad or green vegetable.

Prepare weeknight barbecue chicken: broil chicken breasts or chicken tenders in the oven or cook them on the grill pan, topping them with barbecue sauce during the last few minutes of cooking.

Stew chicken pieces with whole wheat noodles to make a healthy version of chicken and dumplings or cook them with rice for the Southern chicken and rice favorite. Offer green beans and tomatoes on the side.

Meatless Meals

Current nutritional recommendations include eating meatless meals two or three times a week. Traditional Southern foods offer many options for healthy meatless meals. Try a low-fat version of macaroni and cheese or center your meal around Southern peas and beans. Offer a variety of fresh vegetables and fruits and a square of cornbread with these meals. Sweet potatoes, baked potatoes or corn make good starches for these meals.

For More Information:

Harvard School of Public Health: What Should You Eat?

U.S. Department of Agriculture: Dietary Guidelines for Americans 

 

 

How to Make Incredible Pan Sauces

How to Make Incredible Pan Sauces

By: The Reluctant Gourmet

If you want to elevate your cooking skills to a new level and add a whole lot more to your gastronomy repertoire, learn how to make a simple pan sauce. With this technique in your cooking bag of tricks, you can turn a simple pan-fried steak into a mouth-watering meal, a plain boneless chicken breast into a delicious feast, or a modest pork chop into a scrumptious banquet. Ok, maybe I’m stretching a bit but check this out.

Restaurants chefs use this technique all the time. Basically, they cook something in a sauté pan over pretty high heat until it’s done and leaves a bunch of brown caramelize bits of “stuff”in the pan. You look at this “stuff” in the pan and say to yourself, “Now how am I going to clean this ‘stuff’ off the pan? What a mess! I wish I had used a non stick pan.”

The “stuff” has a name, it’s called “fond” and you want that “fond” stuck to your pan because it is packed with incredible flavors. It’s also easy to remove by adding a little liquid to the pan and using a wooden spoon to dissolve it. This is called deglazing and can be done with wine, brandy, fortified wines, stock, cider, fruit juices or most typically a combination of two. Just be careful if you use wine to remove the pan from the heat so the alcohol doesn’t ignite and blow up in your face. I’ve spoken with chefs who have seen this happen.

The next steps are to continue to cook the liquid in the pan until it is reduced by half and finish by adding several pats of butter to thicken and enhance the flavor of the sauce. If you ever knew how much butter professional chefs use in restaurants to “enhance” flavor, you would be amazed. I sometimes think they make their dishes too rich because I get that uncomfortable “too full” feeling later on, but then again, it’s so good while you’re dining. Now those are just the basics.

To create more complexity to the sauce you’ll want to add some aromatics like garlic or shallots for a subtle but additional layer of flavor. Then you might want to add some additional ingredients such as mushrooms, mustards, chutneys, herbs and/or spices to give even more complexity and flavor.

For more information on making classic and quick pan sauces at home including what kind of pan to use, how much deglazingliquid to use and two example recipes for the same sauce, one classic and the other quick, go to http://www.reluctantgourmet.com/pan_sauces.htm

About the author: G. Stephen Jones, The Reluctant Gourmet, created a web site back in 1997 as a hobby to assist other novice cooks who may find the art of cooking a little daunting. As an ex-Wall Street broker and Stay-at-Home Dad, I try to explore cooking from a different perspective. Visithttp://www.reluctantgourmet.com/ for more tips, techniques and recipes.

Smoked Turkey and Other Turkey Tips

Pre-Smoked Turkey is an Easy Holiday Entree

My Thanksgiving meal is always a very traditional meal, just like my mother always made. My only concession to convenience is my smoked turkey. I purchase a pre-smoked turkey at the grocery store. The turkey is pre-cooked, and requires only thawing and reheating. It is tender and moist, with wonderful smoked turkey flavor. It is so easy, and my family likes it so much, that we occasionally cook one for parties or busy weeks and freeze the leftovers. Without the long cooking time of a raw bird, turkey can be enjoyed anytime.  The downside of this is that you don’t get the giblets, so you have to settle for regular turkey gravy. To cook, simply follow the reheating instructions on the package.

Other Turkey Tips

Did you know that you can get the butcher to cut your turkey in half? If you have a small family and don’t need a lot of leftovers, have the butcher cut the (frozen) turkey in half lengthwise. Place one half in the freezer for a future meal and use half for your holiday meal.

You can also have the turkey sliced in 3/4 inch slices crosswise for easy turkey nuggets. Thaw a slice, remove the bones, batter and fry for cheap and easy turkey nuggets. Even easier is to slice a turkey breast for boneless nuggets and turkey tenders. Stock up while prices are low.

Thinking about Turducken for this Thanksgiving

By: Amanda Jade

Turducken: a chicken, stuffed inside a duck, stuffed inside a turkey, often with stuffing placed between each layer.

Sounds like a monster, huh? In truth, I was hesitant when I first tried one. I was at an Orphan Thanksgiving celebration at a friend’s place and she mentioned she had purchased one. “Blasphemy” I cried, pointing at her viciously. Why would anyone do this? I was so very wrong. That meal was one of the most delicious, albeit strange, that I’ve ever eaten.

Centuries ago, the Romans did something very similar with pigs, goats, sheep, cows and other land animals, as well as waterfowl like ducks and geese. In the 1800s, the French had a meal called Roti Sans Pareil, or the Roast without Equal. It featured up to 17 birds, each being stuffed inside another, larger bird. They ranged in size from a Warbler at its smallest to a Turkey and Bustard at the larger end. Truly an aristocratic meal.

In more modern days, there are several companies that provide them for varying prices, often including different flavors of stuffing or even replacing it entirely with pork. I would not recommended attempting to make one at home the first time, as each of the birds needs to be almost entirely deboned for ease of cooking and carving, but if you have a butcher that is local and easily bribed, I would highly advise embarking on such an adventure.

Turduckens are shipped on dry ice in their own small coolers. They cannot be fried and this warning is apparent on every one I’ve ever purchased. Fire up that oven, make sure the birds are completely thawed and pop it in the oven. Follow the directions that are included with your bird. That’s really about all there is to it. Once completely cooked, remove it from the oven and let it sit for about 20 minutes or so. Being completely boneless makes them extremely easy to carve. Just slice it as you would a pork loin. Each slice will give you all three birds and the stuffing of your choice.

My household orders one every couple of years or so and we always make sure to invite new people over to try it. The expression on their faces when we explain what it is we intend to feed them is priceless. Everyone has gone home a convert to the Turducken ways. It is a truly unique experience that I think everyone should have. It certainly illustrates the creativity and fun that can be had with simple combinations of food. If we can’t have fun, what’s the point, right? Find your fun!

How to Make Good Cornbread with Recipes

Canning Tomatoes

Canning Tomatoes

Because of the high acidity, tomatoes are among the easiest of foods to can successfully. Tomatoes for canning should be fully ripe, but firm. Peel by dipping them into boiling water for 20-30 seconds, then into cold water. The skin should be loose and will slip off easily. [Read the rest of this entry…]

How to Make Incredible Pan Sauces

How to Make Incredible Pan Sauces

By: The Reluctant Gourmet

If you want to elevate your cooking skills to a new level and add a whole lot more to your gastronomy repertoire, learn how to make a simple pan sauce. With this technique in your cooking bag of tricks, you can turn a simple pan-fried steak into a mouth-watering meal, a plain boneless chicken breast into a delicious feast, or a modest pork chop into a scrumptious banquet. Ok, maybe I’m stretching a bit but check this out.

Restaurants chefs use this technique all the time. Basically, they cook something in a sauté pan over pretty high heat until it’s done and leaves a bunch of brown caramelize bits of “stuff”in the pan. You look at this “stuff” in the pan and say to yourself, “Now how am I going to clean this ‘stuff’ off the pan? What a mess! I wish I had used a non stick pan.”

The “stuff” has a name, it’s called “fond” and you want that “fond” stuck to your pan because it is packed with incredible flavors. It’s also easy to remove by adding a little liquid to the pan and using a wooden spoon to dissolve it. This is called deglazing and can be done with wine, brandy, fortified wines, stock, cider, fruit juices or most typically a combination of two. Just be careful if you use wine to remove the pan from the heat so the alcohol doesn’t ignite and blow up in your face. I’ve spoken with chefs who have seen this happen.

The next steps are to continue to cook the liquid in the pan until it is reduced by half and finish by adding several pats of butter to thicken and enhance the flavor of the sauce. If you ever knew how much butter professional chefs use in restaurants to “enhance” flavor, you would be amazed. I sometimes think they make their dishes too rich because I get that uncomfortable “too full” feeling later on, but then again, it’s so good while you’re dining. Now those are just the basics.

To create more complexity to the sauce you’ll want to add some aromatics like garlic or shallots for a subtle but additional layer of flavor. Then you might want to add some additional ingredients such as mushrooms, mustards, chutneys, herbs and/or spices to give even more complexity and flavor.

For more information on making classic and quick pan sauces at home including what kind of pan to use, how much deglazing liquid to use and two example recipes for the same sauce, one classic and the other quick, go to http://www.reluctantgourmet.com/pan_sauces.htm

About the author: G. Stephen Jones, The Reluctant Gourmet, created a web site back in 1997 as a hobby to assist other novice cooks who may find the art of cooking a little daunting. As an ex-Wall Street broker and Stay-at-Home Dad, I try to explore cooking from a different perspective. Visit http://www.reluctantgourmet.com/ for more tips, techniques and recipes.

Discover How To Turn Any Meal Into A Gourmet Treat

Is your family tired of the same old meals? Are you looking for an easy way to turn your old favorites into something special? Lucky for you there is one secret and easy to use ingredient that can help give some class to almost anything you serve.

You might think this magical secret ingredient would be hard to find or cost a lot of money, but it isn’t. In fact it can be found right in your local grocery store for under $5.00.

So what is this wonderful food that will transform your meals?

Frozen puff pastry. You know, that stuff that you probably never bother to use because it thought it was only reserved for Greek desserts and looks to delicate and difficult. Well it’s not, in fact, puff pastry is quite easy to use and very versatile and it’s a wonder why it is one of the most overlooked foods you can use to cook with.

Frozen puff pastry is easy and economical, it handles beautifully and needs no additional prep. It can be used to give a gourmet flair to a variety of staple meals and it works great every time.

From your Friday night family pizza to that Sunday roast lamb, puff pastry can add a bit of class to any meal and make you look like a gourmet chef.

Of course, you might be most familiar with puff pastry when used for desserts. It can be used with a variety of fillings for a light, delicious dessert. When you server a puff pastry dessert your guests will think you spent hours baking when you can whip up something like this fruit tart in about 20 minutes.

Fruit Tart

1. Thaw 1 sheet of puff pastry and cut into 4 pieces
2. Put 1 tablespoon of fruit into the middle of each of the 4 pieces
3. Fold the opposite corners of the pastry into the center and pinch together with your fingers.
4. Glaze the tart with a milk and beaten egg mixture
5. Sprinkle the top with sugar
6. Bake at 400 for 15 minutes

For variations you can add different fillings or make a while pie using one whole puff pastry sheet for the bottom and another one for the top – either in a pie dish or just flat on a cookie sheet.

There’s no limit to what you can do with puff pastry. Use cookie cutters to cut the pastry into interesting shapes – glaze and bake then use to garnish almost any dish. Put them on top of soups and stews or casseroles. Use them on chops or with eggs. The only limits are your imagination!

One great use for puff pastry that even the kids will love is to make little mini pizzas by cutting the pastry into rounds and cover each round with grated cheese, sauce and veggies. You an also use them to make little appetizers – use different shapes and top them with chili sauce, crab mix or anything you want.

Cooking with puff pastry is quite easy but there are a few things you need to be careful of in order to get them perfect every time. One of these things is to make sure you cook them at the right temperature. You should, of course, follow the directions on the package but most ready made puff pastry “puffs” at around 400 degrees F. Also, you must only give it a light glaze since if you add too much on it will cause the pastry to become soggy and not rise successfully. A light brushing of the egg wash with a pastry brush is all that is needed for perfect puff pastry.

So now that the secret is out, you better rush to the supermarket and stock up on puff pastry before it’s all gone!

Lee Dobbins writes for Online Gourmet Foods where you can read more articles about gourmet foods and fine cooking.

Cooking with Tomatoes

Oh, the joy of summer: a vine ripe tomato. Roasting or grilling tomatoes concentrates their flavor for a rich taste. Try these tips when cooking with tomatoes

• To peel: Immerse tomatoes about 30 seconds in boiling water; remove and place immediately in cold water. Remove the stem, and the skin will slip right off.
• To seed: Cut tomatoes in half crosswise. Gently squeeze each half, using your fingers to remove seeds.
• Tomato Shells: Cut a 1/2 inch slice off the stem end of each tomato. Using a spoon, scoop out the seeds and pulp being careful not to pierce the shell.
• Roast: Preheat oven to 450° F. Halve tomatoes crosswise. Place halves, cut side down, on a shallow baking pan; brush with oil. Roast until lightly browned, about 20 minutes; cool.
• Grill: Cut tomatoes in half. Brush cut surfaces with Oil or dressing made with oil and balsamic vinegar. Sprinkle with salt, fresh ground pepper and basil. Place cut side up on aluminum foil or greased grill over hot coals about 10 minutes. Do not turn.

Menu Planning for Busy Families

Many families never plan menus. They go to the grocery store with no idea in mind of what they want to buy. Is it any wonder that there is often nothing in the house to eat? When I go to the store with no menus and no list, I return home with $50 worth of chips and snacks and little else. The next day I am back in the store again, trying to decide what to have for dinner. [Read the rest of this entry…]

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