Woman’s Day Healthy Slow Cooking by Editors of Woman’s Day – ISBN: 1936297027

  • Full Title: Woman’s Day Healthy Slow Cooking: More Flavor, Fewer Calories
  • Autor: Editors of Woman’s Day
  • Print Length: 96 pages
  • Publisher: Filipacchi Publishing; 1 edition
  • Publication Date: September 15, 2010
  • Language: English
  • ISBN-10: 1936297027
  • ISBN-13: 978-1936297023
  • Download File Format | Size: epub | 6,87 Mb
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Directions
There’s nothing cozier than coming home from a busy day to the mouthwatering smells of dinner simmering on the stove and nothing more convenient than a meal that takes minutes to put together and then cooks itself. Slow cookers make sharing home-cooked family meals every night easier than ordering pizza and this healthy recipe collection from the experts at Woman’s Day will ensure those dishes are not only appealing and fuss-free but wholesome and nutritious as well.

Slow cooking is not only convenient, easy and versatile but economical as well and novices and expert cooks will love these yummy dishes without worrying about the calories. This collection of over 50 recipes that have been triple tested by Woman’s Day will ensure that your meals are not only nutritious and low-fat but flavorful and tasty too.

Perfect for the busy cook who’s short on time but values healthy home-cooked meals, all the slow cooker recipes in the book are organized by ingredient and include a variety of dishes using beef, pork, lamb, chicken, turkey and vegetables. Much more than just stews and soups, all of the recipes are healthy and low in fat and include cooking time, serving size and nutritional information.


Try dishes like:

-Chinese Orange Beef

-Jamaican Jerk BBQ Chicken

-Italian Lentil & Vegetable Stew

-Jambalaya


All you’ll have to do is set the table and serve!

 

Editorial Reviews

 

Keywords

eal Family Food

Delicious Recipes for Everyday Occasions

dedication

For Gordon. Thank you for being you.

contents

Cover

Title Page

Dedication

Introduction

Breakfasts and Brunches

yoghurt and berry crunch

porridge with almond-roasted peaches

oat and blueberry muffins

pecan and bran banana muffins

bacon and egg muffins

grilled mackerel on toast

avocado, bacon and roasted tomato sandwich

cinnamon eggy bread soldiers with yoghurt, raisins and honey

salmon and dill frittata

smoked haddock pots

croque madame

smoked salmon, cream cheese and scrambled egg bagels

homemade bagels

Light Lunches

hearty winter soup

chilled cucumber and mint gazpacho

chicken skewers with sweet and sour sauce

red onion tarte tatin

ham and cheese roll-ups

salmon fishcakes

lamb samosas

mackerel salad with beetroot and horseradish dressing

warm potato, chorizo and parsley salad

Picnics and Treats

iced tomato soup

tarragon chicken

crab cakes

red rice salad with prawns and sun-dried tomatoes

chicken and mango salad

honey and mustard sticky chicken

broad bean, pancetta and goats’ cheese salad

mango fruit crisps

rhubarb tarts

mini party cakes

cinnamon apple turnovers

fruit salad tubs

fresh raspberry ice lollies

toffee apples

nutty chocolate balls

Food in a Flash

chicken escalopes with green pepper salad

asparagus and prawn risotto

pasta with mushrooms and bacon

salmon and vegetables en papillote

veal parmesan

grandma’s bones

nectarines marinated in honey and ginger

raspberries with orange

Try Something Different

calamari fritti

roasted garlic and lime aioli

crab and sweetcorn soup

sesame prawn toast

bang bang chicken

chinese chicken wings

chilli beef stir-fry

sweet and sour pork

thai-ish chicken soup

butter chicken

sausages with lentils

minced lamb curry

Laid-back Suppers

chicken and chickpeas

tuna steaks with roasted little gem lettuces, new potatoes and tomatoes

toad-in-the-hole with roasted shallots

lamb cutlets and minted potato salad

black bean chilli with chunky guacamole and soured cream

baked sea bass

roasted butternut squash spaghetti lasagne

orange chicken bake

russian fish pie

stuffed marrow

Vegetable Temptations

carrot and parsnip mash

roasted cauliflower and broccoli with fennel seeds

green beans with almonds

red cabbage with balsamic vinegar

puy lentils

garden peas with pancetta

spinach with cream

sweet red onions

carrots with star anise and orange zest

pan-fried courgettes with garlic and parmesan

steamed sugar snap peas with soy sauce

roasted butternut squash with red peppers and black olives

Big Family Lunches

marinated topside with jerusalem artichoke and potato mash

mini trout fillets with cucumber dressing

pumpkin soup

summer gammon with roasted pineapple and red onion and coriander salsa

slow-cooked moroccan leg of lamb with lemon couscous

baked sea trout

beef wellington

roast pork with fennel stuffing and simple apple sauce

Baking Adventures

tomato and basil focaccia

spelt bread

coconut ‘naan’ bread

marmite focaccia

chelsea buns

apricot and walnut bread

bakewell slice

double chocolate brownies

orange polenta cake

fruit cake

rock cakes

jam tarts

anzac biscuits

lamington cakes

Devilish Desserts

cheats’ summer pudding

tom’s bomb

lemon golden syrup steam puddings

raspberry ripple ice cream

cinnamon and nutmeg ice cream

children’s chocolate mousse

mango tart

lemon and vanilla cheesecake

lemon cake with roasted figs

rhubarb fool

strawberry meringue cake

profiterole mountain

Index

Acknowledgements

Copyright

About the Publisher

This book includes reference to nuts and recipes including nuts, nut derivatives and nut oils. Avoid if you have a known allergic reaction. Pregnant and nursing mothers, invalids, the elderly, children and babies may be potentially vulnerable to nut allergies and should therefore avoid nuts, nut derivatives and nut oils.

introduction

This year we celebrated Megan’s ninth birthday and, like many parents, Gordon and I couldn’t help wondering how so much time could feel like so little. Even our youngest, Tilly, is five now and she’s meant to be the baby of the family!

With the children getting older, I’ve noticed that what I cook for them has become more grown up too. Although I still add very little salt to my cooking and hold back on hot spices, what I cook the children for tea will nearly always work later as dinner for Gordon and me. This is why I’ve tried to make the recipes in Real Family Food as tempting for adults as they are for children. It also has the added bonus of only having to think about one dinner in the evenings, not two (I call i
b and q barbecue, no bake desserts, hypnosis for weight loss, wine of the month club, christmas cake,
aurant portion, celebrity chefs Tom Schaudel and Mike Ross helped to shape the cuisine around local sustainable foods with a wine list of more than one hundred wines. At least 60% of the bottles were Long Island wines. Working with these brilliant chefs and learning about the wine industry on Long Island gave me a deeper appreciation for wine/food pairings and local sustainable agriculture. These experiences continued to shape my life. I attended an MA History program in New York City after that and few years thereafter, I went back home and worked for a home produce delivery, which was essentially a type of CSA (Community Supported Agriculture) in Chautauqua County. Around this time is when I began working as a freelance writer.

As a freelance writer, I wrote dozens of articles about food and drink. After starting a career as a bartender in San Francisco and working in mostly high-end restaurants from coast to coast for a decade, I have continued to enjoy wine and increase my knowledge of wine and the wine industry. This is something that I still enjoy as I develop my palate and passion. Freelance writing offered a new way for me to enjoy and explore wine.

While working as a freelance writer, I started writing for an online Chinese travel blog and learning about the Chinese wine industry. I became completely fascinated with the subject. It was amazing to see Chinese history and culture through the prism of wine, and from that viewpoint something emerged that became a life-changing obsession. I read everything possible about Chinese wine and wrote about it for a couple different outlets. This was the seed of the book that you’re about to read. I was motivated because I noticed that although there are some great books about certain aspects of the industry, there is no full comprehensive overview, in the English language, of the Chinese wine industry that not only takes into account its unique history, but also looks at where it is today, and how it’s changing so dynamically. It was something that started to get me thinking about the future of Chinese wine and the ramifications of its growth because China is a sleeping dragon that has awoken to shake the wine-drinking world.

CHAPTER I

Introduction

Few things signal civilization and sophistication more than enjoying a fine wine with an excellent meal. It may be asserted that China is the world’s oldest continuous civilization. One of the features of its culture is that Chinese cuisine serves up superb meals. Until recently, however, fine wines have been absent there, at least wine made from the noble grape.

In many ways, we live in a golden age for wine. The wine world has many exciting new wrinkles from fancy new mobile applications to devices that allow us to extract a glass of wine from a bottle and then return it to the cellar to rest for a couple of years without changing the character of the wine. With all the current trends and innovations, it is the best time to enjoy wine. This is certainly a special age, in the words of renowned wine critic Jancis Robinson: “The irony is that just as the difference in price between the best and worst wines is greater than it has ever been, the difference in quality is narrower than ever before.”1 Perhaps one of the most pervasive reasons for this truism, which Robinson so eloquently captured, is the globalization of the wine industry. One cannot fully understand the global wine industry of today without developing a deeper understanding of its largest and fastest growing player: China.

Though starting relatively late historically with grape wine production and consumption, China has been catching up quickly. China’s role in the global wine industry continues to grow at an astonishing pace. Wine consumption in China doubled between 2008 and 2013 when China became the fifth largest consumer of wine in the world. At the end of 2013, China became the world’s largest market for red wine, and China is projected to become the second most valuable market for wine in the world by 2020 (behind the U.S.), which will have a profound impact on various aspects of the global wine industry.2 These are significant statistics for anyone who has a serious interest in the global wine industry.

To feed the rapidly rising consumption, the domestic production in China has also increased at an amazing rate. China now has more than seven hundred vineyards, compared to 240 in 1995.3 As of 2018, China is projected to have the second largest area of wine grapes planted in the world and to be the seventh largest producer of wine.4

While wine has deep roots in Western culture, China has a rich history of wine production which dates back to millennia before Christ. However, it must be stressed that this tradition is almost exclusively rice wine. The production and mass consumption of grape wine is a recent phenomenon in China. A 2015 poll
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dditional content at any time if subsequent rights restrictions require it.

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Recipes

vii

Thai Pickled Cucumbers 101

Endive Leaves with Herbed Cheese Spread 133

Maître d’Hôtel Butter 102

Sardine Spread 133

Gorgonzola-Scallion Compound Butter 102

Curried Egg Spread 134

Garlic-Horseradish Compound Butter 103

Cilantro Pistachio Pesto 134

Garlic-Mustard Compound Butter 103

Brandade de Morue 135

Lemon Dill Butter 104

Greek Skordalia 135

Oven-Dried Tomatoes in Olive Oil 104

Roasted Eggplant-Hummus Dip 136

Sage Bourbon Jelly

Potted Black Bean Dip

105

137

Sweet Onion Marmalade

Guacamole

105

137

Tamarind Fig Jam

Cucumber Raita

106

138

Gingered Tomato Confi ture

Vegetable Chips 138

106

Aussie Kanga Stuffi ng

Vichyssoise 139

107

Brazilian Stuffi ng

Cold Snail Pernod Almond Soup 140

107

Cold Cream of Tomato Soup with Fresh Tomato

Chinese Stuffi ng 108

Concasse 141

Greek Feta Stuffi ng 108

Ginger Peach Soup 142

Spicy Candied Pecans 109

Cantaloupe-Rum Soup 143

Salty Spiced Almonds 110

Avocado-Crabmeat Soup 144

Oaxacan Peanuts 110

Chilled Gazpacho Sips 144

Chef Richard Sturgeon’s Marinated Salmon 112

Apple Ginger Carrot Broccoli Juice 146

Açaí Berry Beetroot Pear Jalapeño Juice 147

C H A P T E R 5

Rosemary Cantaloupe Sweet Potato Banana Smoothie

with Freshly Toasted Cinnamon 147

Cold Sauces, Dips, Soups, and

Spinach Grapefruit Peach Smoothie 148

Nutritional Beverages

Lime Yogurt Mango Mint Smoothie 148

Chilled Gingered Butternut Squash Soup

Italian Pesto 118

with Cranberry Sauce 149

Tartar Sauce 118

Chef Andrew Farrugia’s Maltese Octopus and Snail Tian

Sauce Rémoulade 119

Served with Warm Dorado Fillet and Prickly Pear

Greek Tzatziki

Sauce 151

119

Tapenade 120

Thai Peanut Sauce 120

C H A P T E R 6

Chinese Duck Sauce 121

Sweet and Sour Sauce 121

Pasta, Dumplings, and Dough

Nam Pla Sauce 122

Accompaniments

Soy Chile Dipping Sauce 122

Chinese Black Bean Sauce

Basic Pasta Dough (can be used for all pastas, including

123

stuffed pasta)

Chile-Lime Sauce

157

123

Italian Salsa Verde

Firm Pasta Dough (can be used for all pasta) 158

124

American Seafood Cocktail Sauce

Yellow Saffron Pasta 159

124

Vinegar-Based Barbecue Sauce

Tomato Pasta

125

160

Southern Barbecue Sauce

Spinach-Cheese Basil Filling

126

163

Spicy Texas Pit Barbecue Sauce 126

Salmon Filling (for pasta) 164

Citrus Barbecue Sauce 127

Meat Filling (for pasta) 164

Asian Barbecue Sauce 127

Quiche Lorraine Tarts 168

Peach Tomato Cherry Salsa 130

Southwestern Quiche Cups 168

Blackened Jalapeño Salsa 131

Smoked Salmon with Mushrooms Barquettes 169

Mexican Salsa Cruda 131

Spanakopita 175

Copyright 2011 Cengage Learning. All Rights Reserved. May not be copied, scanned, or duplicated, in whole or in part. Due to electronic rights, some third party content may be suppressed from the eBook and/or eChapter(s).

Editorial review has deemed that any suppressed content does not materially affect the overall learning experience. Cengage Learning reserves the right to remove additional content at any time if subsequent rights restrictions require it.

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viii

Recipes

Sausage and Cabbage Strudel 176

Stuffed Avocado with Scallops, Razor Clams, and

Sweetwater Prawns with Prosciutto 177

Artichoke 220

Bourek with Ground Beef 179

Classic Shrimp Cocktail 221

Spring Roll or Wonton Wrapper

Champagne-Poached Mussels with Fennel, Heirloom

179

Tomatoes, and Fresh Goats Cheese

Spring Roll Filling

222

180

Smoked Trout Mousse with Horseradish Cream

Wonton Filling

223

180

Lobster Spring Rolls with Asian Barbeque Sauce 224

Dim Sum Dough 181

Seared Cardamom Duck with Poached Tangerine

Dim Sum Filling 181

Relish 225

Steamed Pleated Dumplings 182

Spice Scented Roast Lamb Rack with Yogurt Lemon

Shiu Mai 183

Sauce 226

Samosa Pastry 184

Blue Crab Roasted Corn Tian with Apple Salad and Feta

Samosa Singaras Filling 184

Sauce 227

Tiropitakia 185

Five Spice Beef Cube with Wasabi Dip and Green Onion

Pirogi Filling

Salad 228

186

Pirogi Dough

Seared Tuna Loin with Sweet Chili Sauce 229

186

Prawn Cocktail

Cornish Pasty Dough

230

187

Mushrooms Portuguese

Cornish Pasty Filling

231

187

Artichokes Barigoule

Empanada Dough

232

188

Grilled and Roasted Vegetable Mélange with Balsamic

Empanada Filling 188

Reduction 233

Vegetable Cracker 190

Scallop Taco 234

Pecan Cracker 190

Brandade de Morue with Olive Salsa 235

Roasted Jalapeño Cheese Cracker 191

Chilled Angels on Horseback w
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nts on the label. And it never hurts to stir a tablespoon of butter into your jarred sauce when it’s simmering on the stove to add a little richness and to round out the acidity.

Regular all-purpose flour is what fills my giant glass jar on the counter. I purchase special flour like cake flour or bread flour only when I need it for a particular recipe. And here’s a tip: Before you reach in to scoop and measure out your flour, use a whisk to stir it up and loosen it a little. You’ll get a more accurate measurement with light, loose flour.

Baking soda and baking powder can both expire, which means that they won’t add the necessary rise and texture to your baked goods. To test baking soda, stir a teaspoon into a little cup of white vinegar. It will fizz and bubble if it’s still fresh. To test baking powder, stir a teaspoon into boiling water and it should vigorously fizz, too. If they don’t bubble up, then it’s time to replace them!

For all my baking, I use Baker’s Joy baking spray because it has flour in it. There’s nothing more heartbreaking than turning out half of a Bundt cake with the other half stuck in the pan. A good coating of Baker’s Joy will do the trick every time.

Vanilla extract is absolutely one of my favorite ingredients. I almost always give the bottle a long, slow whiff before I pour it into the mixer or bowl. Spend a little extra on good vanilla like Nielsen-Massey, or make your own with lots and lots of beans.

You’re gonna have to search for it, but look high and low to find ground Vietnamese cinnamon. It is so much sweeter and more flavorful than regular cinnamon. I use cinnamon in so much of my baking, and even in a few dry rubs for meat. Vietnamese cinnamon will change everything about your cinnamon rolls, taking them from good to Oh my word!

A WELL-EQUIPPED KITCHEN

My kitchen equipment gets a serious workout, between cooking for my family and friends and testing and making recipes for my blog and cooking show. There are a few things I simply cannot live without. They are my high-performing workhorses. Some of these must-haves aren’t pricey one bit, while others are more of an investment. I encourage you to invest in the good stuff if you can. Or put it on your Christmas wish list. But do get a few pieces of high-quality cookware and at least one premium knife in your life. You’ll be so glad you did! Here are what I consider the essentials for a well-equipped kitchen:

a good skillet with a nonstick coating

a hard-working cast iron skillet

a heavy-duty Dutch oven, like Le Creuset or Staub

several restaurant-quality sheet pans in various sizes

an Epicurean cutting board (It feels like wood but goes in the dishwasher!)

a pretty wooden cutting board that doubles as a server

functional prep bowls and pretty mixing bowls that can be used for prep and presentation

a stand mixer like KitchenAid or Smeg

a food processor

wooden spoons and utensils

serving platters

oven-to-table ceramics

several sets of measuring cups and spoons

lots of flour sack towels

four knives: paring, utility, chef’s, serrated bread (My go-to knife is the 7-inch Zwilling J. A. Henckels Pro Rocking Santoku.)

plenty of storage containers and mason jars with lids

one quality, non-stick bundt pan like Nordic Ware

plenty of take-out containers and aluminum foil pans to make sharing food a breeze

A WELL-STOCKED PANTRY

A well-stocked pantry is at the ready to make and share food! I do a lot of grocery shopping—sometimes I’m at the grocery twice a day, God’s honest truth. On the one hand, there are ingredients that I buy specifically for recipes on my weekly menu or for recipes that I’m testing. But then there are the staples that I always have on hand. Always. These groceries, pantry items, and frozen goods can be easily tossed together to make a quick brunch, comforting pasta dish, hearty soup, or yummy salad. They’ve proven reliable and trustworthy when I’ve needed them, so they’re always on my list and in my pantry!

PASTAS AND GRAINS

dried pasta

rice and quinoa

CANS AND BOXES

canned tomatoes (whole, diced, crushed, paste)

chicken stock and beef stock

canned beans

jarred tomato sauce/marinara

canned diced green chiles

jarred roasted red peppers

nuts

olives

jarred marinated artichokes

BAKING INGREDIENTS

all-purpose flour

baking powder and baking soda (Yes, you need both!)

chocolate chips

sugars: white, brown, and powdered

vanilla extract

unsweetened cocoa powder

boxed brownie and cake mixes for emergencies and quick-start desserts

CONDIMENTS AND SAUCES

jams and jellies

vinegars (Apple cider vinegar and champagne vinegar are my faves!)

BBQ sauce

honey

several mustards: yellow, whole-grain, and Dijon

olive oil

canola oil or other neutral vegetable oil

Worcestershire sauce

IN THE FR
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xt day at snack time, thinly slice one handful of radishes, top each with a sizable lump of grass-fed, full-fat butter, sprinkle on a little sea salt, and enjoy. Again, take note of how long you remain satisfied. Spoiler alert: the butter will likely win by a confident margin. This exercise reveals a very simple truth: fat makes us feel satisfied! And better still, despite what you may have heard, true, unadulterated fats don’t actually make us fat—carbohydrates do.

Let’s try another exercise. For two weeks, focus on raising the level of healthy fats in your diet, such as the ones we discuss in detail later in this section. Sauté all your vegetables in real butter, eat plain whole-milk, full-fat yogurt, and try bacon for breakfast with a side of eggs scrambled in the bacon drippings. But avoid grains and sugar. No bread. No dessert. No bagels. At the end of the week, check your belt notches. Feel a difference? You probably will. Now imagine doing the diet in reverse, forgetting about fat and instead focusing on raising the amount of grains and sugars in your diet. Doughnuts for breakfast, burritos for lunch, cake for dessert—you get the picture. Chances are, at the end of two weeks, you wouldn’t need to check your belt because you’ll already feel like a stuffed tick. Lesson learned: Healthy fats don’t make us fat. Excess grains and sugars do.

But what about fried foods? If fats don’t make us fat, why do we get fat when we eat too much fast food? Because … not all fats are created equal. Fats have something called a smoke point, which is a temperature at which the oil will literally smoke, burn, and turn rancid—and rancid oils are toxic to our bodies. Animal lard, for example, has a high smoke point, making it an ideal fat for the high temperature required for deep frying. Up until the late 1980s, a typical burger joint fried their onion rings and fries in beef lard (tallow). Nowadays, however, refined vegetable oil is used. The key word here is refined. Vegetable oils have a low smoke point, making them a terrible choice for frying. Therefore, low-smoke-point oils such as corn oil must be refined (processed) in order to handle that excess heat. But why go through all that trouble when tallow works perfectly fine without alteration? Because refined vegetable oils are dirt cheap, and therein lies the problem.

The substitution of refined vegetable oils doesn’t seem to be making our society any healthier. As you can see, the goal of Team Non-Fat Yogurt might be health, but completely removing all fat (and flavor) from the diet isn’t the answer. And while the goal of Team Fast Food might be flavor, we believe flavor can be achieved without sacrificing health.

Fat isn’t to be feared. Fat is to be understood. Responsibility rests on the shoulders of each of us not only to step into the kitchen but also to form a basic understanding of real food, including fats. Because much of this information has been cast aside over the past several generations, let’s examine each of the healthy, unrefined fats used in the Traditional Foods diet (and this cookbook) more closely.

FATS: THE BIG PICTURE

We must first gain a big-picture understanding of fats so that we can learn to properly use them in the kitchen. Two main categories of fats exist: saturated and unsaturated. To understand the difference between these two, think of a sponge. If water were slowly poured into a sponge until it couldn’t possibly bear another drop, the sponge would be saturated. In the case of saturated fat, the fat molecule is the sponge, and it is filled up with hydrogen instead of water. Why does it matter whether a fat molecule is saturated with hydrogen? Because that’s what makes it stable! In other words, saturated fat is like a party where everyone shows up with a date. No one is playing the field, and the party stays pretty tame. Unsaturated fat, on the other hand, is like a party where a couple of extra guys, a.k.a. dried-up sponges/molecules desperate for a bit of hydrogen, arrive solo. Unfortunately, now the numbers are no longer even—too many sponges and too little hydrogen. And when things heat up (literally) and there’s not enough hydrogen to go around, this party’s gonna get messy!

The stability or instability of the molecular structure of these two types of fats is in fact altered when temperatures rise. Stable saturated fats remain undisturbed by high heat, while the unstable molecular structure of unsaturated fat causes it to burn and break down quickly under relatively moderate temperatures. And as we’ve learned, burnt oil is rancid and unsafe for consumption. Although refinement can make rancid oil palatable, no amount of refinement can make it wholesome to consume. As such, unadulterated saturated fats are best for cooking, while unsaturated fats are best for low- to no-heat applications (such as salad dressings). Every fat has its place. We just need to know how to use t
ally soapy, maybe because many North Americans associate rose with soaps and perfumes. Find it in the ethnic section of supermarkets, in health food stores and in Asian and Middle Eastern grocery stores.

Shirataki tofu noodles. These thin white noodles are made from a blend of konnyaku (a relative of the yam) starch and tofu. Generally purchased dry and rehydrated quickly, this low-carb pasta alternative absorbs the flavour of the soup or sauce it’s added to and is popular in Asian cooking. Find it in the ethnic aisle of major supermarkets or in speciality Asian grocery stores.

Spelt flour. This ancient whole-grain flour is prized for its high nutritional content and nutty flavour. The grain is higher in protein than whole-wheat flour and more easily digestible, which allows its nutrients to be quickly absorbed by our bodies. In addition, it has a relatively low gluten content, so it may be tolerated by certain people with wheat intolerances. Find it in the health section of major supermarkets or in health food stores.

Sustainable seafood. Choosing the right seafood is as important to your cooking as selecting the freshest local vegetables. Sustainability is a major factor with seafood, and I encourage you to always select varieties that have been harvested in a way that is not harmful to the species and the environment. Health is another concern, so you should ensure that the seafood was harvested from a clean, unpolluted environment. Since sustainability is determined on a case-by-case basis depending on species and location of harvest, I recommend you check websites such as www.oceanwise.ca/seafood and www.seachoice.org to find which varieties are best, or find a trustworthy fishmonger that specializes in sustainability. Many grocery stores stock sustainable seafood; look for the symbols or labelling on packages and at the seafood counter.

Tequila. Sourced from the blue agave plant, this traditional Mexican liquor is produced by fermenting and distilling the plant’s sap. Several varieties of tequila are available, but blanco is the one most commonly used in cooking, as it retains its peppery taste even when cooked. This distinctive flavour also makes it the best variety for mixing in drinks such as margaritas. For the best quality, look for brands made with 100% blue agave, which have no added sugar. Find it in stores selling liquor.

Vital wheat gluten. This powdered form of gluten is made by activating the gluten in flour, then isolating the gluten and dehydrating it into a powder. It is widely used to lend an extra fluffy texture to breads and doughs, particularly when the recipe calls for denser whole-wheat products. Find it in the health section of major supermarkets or in gourmet and health food stores.

Xanthan gum. This powdered thickener is used in gluten-free baking to replicate the rising and volumizing properties of gluten. Without gluten, baked goods tend to be dense and flat, but this natural corn-derived ingredient provides the structure needed to produce fluffy, aerated breads, muffins and cakes. Find it in the health section of major supermarkets or in the baking aisle of health food stores.

Jo’s Kitchen Basics

My simple techniques for preparing key ingredients are essential for creating many of the reinvented family favourites in this book. Before you know it, you’ll be baking your bacon and making perfect hard-boiled eggs every time.

Healthy and Delicious Bread Crumbs

Making bread crumbs is so simple, and it’s one of the best things you can do to make your breaded, crusted or stuffed recipes taste that much better. All you need are 4 slices of slightly stale (but not rock hard) whole-wheat or whole-grain bread. Store-bought bread crumbs are awful bins of sawdust … Who wants to add that to their food?

For fresh bread crumbs, tear or cut bread into 1-inch chunks and pulse in food processor until coarse crumbs form.

For toasted dried bread crumbs, preheat oven to 350°F. Transfer fresh bread crumbs to a parchment-lined baking sheet and bake until golden, about 10 minutes. Toss with sea salt to taste, and mist with cooking spray, if desired. Cool and transfer to a resealable container.

Store fresh or dried bread crumbs in a resealable container in the freezer for up to 3 months.

Homemade Croutons

Making your own croutons reduces the calories and fat roughly by half. All you need are 4 slices of whole-grain bread (gluten-free, if desired), 2 tbsp of freshly grated Parmesan cheese, 1 tsp of Italian herb seasoning, and some sea salt and freshly ground black pepper.

Preheat oven to 350°F. Line a large baking sheet with parchment paper. Cut bread into 1-inch chunks, transfer to a bowl and mist with cooking spray, tossing and spraying again to coat evenly. Sprinkle with Parmesan and Italian herbs. Season with salt and pepper. Spread in a single layer on prepared baking sheet and bake, turning once, for abo

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