Grabbing a Slice of The Pie...Some Cookbook Perspective

In the last week I have had the chance to visit a BUNCH of different markets here in MA and I have had the pleasure to see some amazing farms as well as meeting bunches of great people who prepare some of the finest foods around. Whether it is real maple syrup, fresh made organic spices, just picked peaches or garden fresh green beans...I have seen more than I ever could have hoped!! Now with summer hitting somewhat of a halfway point I am branching out with my thinking in terms of my books structure and development.

My focus was originally on the menus and recipes that I have had floating around my head for well over 20 years. When you decide to choose being a Chef as a career, it isn't something that just happens. Food is something that everyone eats and for a few of us...food is part of our very existence, we live and breathe every aspect of it!! I remember how it felt growing up and discovering my love of all that is food. My grandmother would take me to lunch every chance she got and sometimes I would end up 'sick', not being able go to off to school. I would then end up healthy and active twenty minutes later, which was timed perfectly to when she would show up at the house. On these days we would head out and visit any number of different restaurants. I learned about what tastes could be paired together and what good service was all about. I made my first menu by the time I was finished with the 6th grade!

My years at college only made me appreciate food even more. I was exposed to all sorts of things that before I only dreamed of. I would write recipes down on index cards for classes and sometimes would draw little pictures on them because I had this goal of creating a special book with all these cards for quick and easy access. Now that I am all grown up, my vision for a cookbook was straight forward and direct. It would have recipes, fully tested and ready to go...which would have made a pretty boring book!!

So here we are with pieces of my dream falling into place and a cookbook that seems to have a life all its own. This is the part I love the most, not only are the foods and recipes designed around real food and real people...but now the book is following its own path of creative fun. The outline is still straight forward and I will make sure that all of those recipes I learned sitting beside my grandmother are included. The book will also include stories of farms and farmers, wine, micro breweries, photos
and I am sure by the time I finish even more!!

Here is what I see as a narration of my vision broken down into a more manageable form. I will often times talk about what I see inside my head and that vision doesn't always translate well from the brain to the mouth. Perhaps typing it out will allow me to better explain where I am at.

How We Grow It, Cook It, Eat It

By

Sean Pike

18 Seperate Menus- Each menu featuring flavors and ingredients that are tied into the New England seasons. These will be grouped together and each selection will also be searchable through a recipe index as well.

4 Additional Menus- Based on holidays and special/party events.

Wine and Food Pairings-  Based on each of the 22 menus, each one is paired with a wine. This will feature an extensive list with several pairings geared towards area wineries. This will also feature complete winery profiles for readers.

Kitchen Terms-  A section of terms and definitions along with measurement conversions for easy access

Table Extras-  A collection of recipes designed to be part of a meal, but not a centerpiece of the plate. This will include breads. rolls, oils, special beverages and other items that can be added to a menu

Photos-  One picture can speak a thousand words...then what does a collection of more say? The middle of the book will contain photos of the food, farms, people and ideas that helped to shape and inspire the book. Each photo will have a caption and will only be used in this unique section.

Stories-  Each visit to a Farmers Market and each person I meet has a story that makes them unique and special. I have made some great friends during this and rather then giving someone just a few lines inside of the recipes, I have decided that I want to tell a more complete story...from the beginning and share that experience with everyone.

That's what I see inside of my head....recipes combined with stories and photos. A book which can show someone how to cook and show them how we are as a community. REAL Food and REAL People!!

Thanks for stopping by and I'll see you around The Kitchen!!

Makes sure to stop by the Facebook Page to check out more great book ideas and even some of the tempting recipes that are part of my dream!!

Want to help out with making the book more than just a dream? I have a Kickstarter Project that is being used to help raise money for the book. People can pledge as little or as much as they want and then I only receive the funds if the project reaches its full goal. If we don't hit the goal, then nobody has to actually pay!! So please click that link above and check it out.

-Chef Sean Pike

Some Wine, Some Bread, Some Corn and More...A Market Review For The Ages!

Many things go into shaping who we are as people and sometimes life brings you 'full circle' without even realizing that it happened. Right now is a perfect example of that inside of my life. I grew up in NH...Hopkinton to be exact and lived on a few acres of land, surrounded by trees. We had a barn where we raised some animals and a field which used to have a bunch of apple trees scattered around. For a few years we even had a massive garden along with a pretty big patch of blackberries and raspberries. Summer time was spent picking those berries with my grandmother and then selling them down at the local market. Later on that same day it was off to the pond for a swim. Each fall, we could have a feast with all the local apples and foods from the nearby orchards. The winters were spent by the fire, shoveling HUGE mounds of snow and getting ready for the spring season. Years went by and college was my escape from all of those things that I couldn't wait to leave behind. Fast forward to where I am right now...41 years old, accomplished Chef, and hopefully soon a full fledged author with my first cookbook. What is it that I am writing about? Obviously we have fantastic food and great recipes, but the real meaning behind the book comes from the stories behind the food. I have now looked at my circle and my return to a much more simple view of food. Funny how that works...Couldn't wait to get away from all that berry picking and hard work all those many years ago...now I can't wait to get back to the farms, looking at those same berries in a whole new way. My grandmother would be proud of me, she would smile and tell me it all happens for a reason and that all I needed was to watch and wait. She was right!!

This weeks visit to the market comes from the town of Braintree where I discovered even more great people and equally amazing food! For all those interested, please visit the Braintree Farmers Market website by clicking here. You can reach them over at Facebook by clicking here. Over the last few

weeks I have visited many different places and talked with all sorts of people, my biggest regret is that I wish I could have spoken at length with each and every person at the markets!! It never seems like there is enough time and again I find myself looking forward to heading back and visiting with everyone for longer. I sampled some amazing spreadable fruits and relishes, grabbed some of the first corn of the season, bought a loaf of artisan bread along with a pasture raised flank steak for the grill and lastly I discovered a true hidden gem inside a bottle of wine from  a local winery here in MA!

A good fresh baked loaf of bread goes quite a long way into making a meal memorable. The aroma, the sound of a crust breaking open and that first bite are truly things that need to be enjoyed. When I was designing the layout for the book, I decided to add in a section for extras...those little things that go with meals but are not going to be part of a typical menu. Bread making is going onto that list after my visit with Kyle from Hearth, Artisan Bread. Unlike the typical supermarket style bread, these guys make bread that is delicious and healthy, using unprocessed ingredients. I had the chance to speak with Kyle who had a bunch of samples and was attentive to each of my questions on ingredients and quality. It was a tough choice in the end...each one tasted amazing and if I had the extra money and room under the babies carriage I would have bought one of each! I ended up playing it kind of safe and grabbed a 4 Cheese Loaf. The crust was perfect and the flavor was consistent all the way through. I was so happy that I made a batch of my favorite salsa and tore off chunks to use as a spoon for lunch! Other flavors from the bakery include...French Country, Rustic Rosemary, Three Chili Cheese, Sourdough, Cranberry Orange Candied Ginger and many more. Fresh bread direct from the market which was baked that day before the sun even came up...yeah, that's what real food is all about!! Please visit them at the Braintree Market and check out their website by clicking on this link

YES!! Check the recipe for Crab Cakes that was
 posted last weekend over on Facebook!

A little further down, while grabbing a quick bite of my bread, I came across a guilty pleasure of mine. I love making fruit relish and each fall I always make a batch of my favorite which is a Cranberry Orange Relish that I pair up with Baked Cinnamon Pita Chips. I should have taken a picture or two, but as I have said in the past...my stomach sometimes controls the brain. Deborah's Kitchen, home of "Low Sugar Spreadable Fruit and Relish, All Natural and No Preservatives". So what's a guy supposed to do when faced with a HUGE spread of samples along with a basket of little plastic tasting spoons? Yup, I went to town and had  myself a sample fiesta of flavors. Not only were the flavors amazing, but the possibilities were endless especially when you look at the all the different fruit combo's. Who wouldn't want to glaze some grilled chicken with the Fig Ginger or maybe the Sweet Red Pepper Relish on the side of a pair of Crab Cakes. The list of different products is a collection of flavors that are fun, fresh and full of WOW. Visit the website for a complete list of these tasty combos by  clicking here.

By the way, speaking of those Crab Cakes, check out the Kitchen Time page on Facebook for the recipe. It is just one of many that are going to be a part of the book!

The journey through the Braintree Market was far from over and my next stop was for some REAL Flank Steak which I was able to get from Joseph Beaulieu Jr. from J.H. Beaulieu Livestock. This is what meat is supposed to be!! Pasture raised and free from hormones and antibiotics. I grilled this up with just some light seasoning and it was FANTASTIC!! Joe does thing old school, which is how meat should be handled and packaged. You can find his amazing cuts at the market each Saturday, but make sure to get there a little on the early side because he sells out quick. If your not in the mood for beef, ask  about the pork and chicken!!

Next I moved over to visit the fine folks at C.N. Smith Farm!! I had the pleasure of speaking with John Thrasher who is part of this incredible family who have been farming for over 80 years. Far from content with merely growing crops...oh no!! This group has 90 plus acres of land and has fun things for the whole family including a Farm Animal Zoo, Green Houses, Apple Picking, Hay Rides, and they cover Halloween, Fathers Day and Easter as well. The best part is that you can pick your own EVERYTHING!! Apples, Strawberries, Peaches, Raspberries, Blueberries and even Pumpkins. I grabbed a couple of ears of corn and some raspberries for the weekend. The corn was grilled along with the flank steak after soaking the husks for a little while and the raspberries were delicious with just the right amount of tartness...the pint lasted only seconds after arriving home. I want to encourage people to check out the website and even take some time to visit the farm to see firsthand what REAL food is all about. I will say right here and now that I am looking forward to taking some time to visit, learn and hopefully photograph some of this amazing and captivating story of how good food really comes to pass. If I am lucky enough, you will see a special blog update based on C.N. Smith Farm in the near future!! All of the produce from the farm is grown right there and sold on-site or at several Farmers Markets around MA. You can also check them out on Facebook by clicking on the link!

As my morning began to wind down, I made one final stop to grab what I hoped to be a fantastic bottle of wine. Coastal Vineyards, located down in South Dartmouth MA and is the home of some great varietals including Pinot Gris, Merlot, Cab Franc, Chardonnay, Riesling and several others! I took home a bottle of Ocean Breeze which was a blend of a few different white grape types. I enjoyed a couple of glasses along with my Roasted Red Pepper Salsa and Four Cheese Bread (same bread I picked up earlier in the morning). It was a really nice and a pleasant surprise coming from a local vineyard. The fruit flavors were well balanced and refreshing. A short finish and overall the kind of wine I prefer when sitting down relaxing at home. When I was first looking at the cookbook and trying to decide on whether or not to include wine, it was a struggle. Some people have different tastes, others don't drink and trying to fit that into the menu seemed a bit of a stretch. When I visited the booth at the Market, I spoke to Trish who reminded me that we can always choose to drink what we want and I agree with her. I have now decided to add in an appendix to the book, which will list all of the different menus and then add a wine selection to accompany each one. Coastal Vineyards offers tours and tastings of their 8 plus acres April through November on weekends from 12:00 to 5:00. You can visit the vineyards website by following this link or over on Facebook if you are more inclined!

So much to see and do, so many people to talk with, so many great vegetables to enjoy over dinner!! Time isn't always on my side when working on a book which focuses on all of these things. I really enjoy telling people that this book is REAL food and REAL people!! I placed the idea of this whole project over on Kickstarter, hoping to raise the needed funds to pull off an extraordinary book...which is full of tested recipes and great stories!! We are far from our goal but I am hoping that by the middle of August we will have reached that magic number and I can thank EVERYONE who has stepped up to make a dream come true!! Please take the time to visit and pledge, each dollar brings us closer to the goal.

-Chef Sean

A New Beginning and A New Direction

A warm welcome to all of my returning friends and to all my hopeful new readers. Over a year ago, I began an amazing journey, which enabled me to pursue my dream as a Chef, a teacher and a writer. Dreams have a tremendous ability to shift and force us to change along with them. Thinking and seeing clearly can enable ALL of us to see the future and not just dream about it; to reach out and take hold of what we want and desire.

As I began writing, I noticed a trend in my own thinking going towards being healthier, not just with food but with all the aspects of my life. As I explored this thinking and did some research, I discovered some things that had a fairly big impact on where I was in life.

 I wasn't even close to eating healthy and most people I know were in the same place
 

 Many of the items that I thought of as healthy were in fact full of chemicals that are anything but healthy
 

 I was missing a spiritual connection in my world, for me though, this did not mean any sort of organized religion
 

 I had forgotten the simple pleasure of taking a deep breath in the morning and focusing on who I was as a person
 

The stresses in my life had a signifigant impact on everyone around me, which in turn caused them more stress and anxiety
 

...and there were even more of these discoveries!!

 

While this was happening, I took a step back and looked at where I had started and began to think on where I wanted to be as I moved forward. As I often do when I feel a little perplexed as to my own thinking I did two things. First I went and bugged Amy who was patient enough to point out that what I wanted was to express these feelings through my writing and food. Then I went over to my handy laptop and started to browse around, looking for some sort of sign. Imagine my surprise when I found the answers I was looking for!! An old friend from high school, Sandra Keros had a link on her Facebook page to a school out of New York, the Institute for Integrative Nutrition or as it known IIN (a quick note here, I would place that pesky 'tm' next to the name of the school, but can not find a button to do so as I type, sorry IIN). While all this was happening, I had another group of friends step up and really show me some positive support right from my first thoughts of going back to school. Christina, Danny, Peggy, Shannon and Amanda all said that it would be a great step for me and wished me luck. I hadn't even officially signed up for school and even more people were offering support. All of this led me to begin my new studies at the end of the October.
 

It was during the first couple of weeks that I discovered all the thoughts in my head were not actually bad, they were my bodies' way of telling me that I needed to make changes and open myself up to a more natural and healthy way of living. We, meaning myself, other students and fellow Health Coaches believe and practice Primary Foods. The focus is on the development of a healthy person from the inside and the outside. Relationships, Physical Activity, Career and Spirituality are all part of the Primary Foods that make us who we are. We include teaching on healthy food choices as well, along with a philosophy that not every diet is good for every person. Just like everyone is different from the people around us, the practice of being a Health Coach is about treating people as individuals and working towards goals that are designed for that person.
 

Since joining IIN as a student, I have strengthened my thinking about being and living healthier while discovering so much about who I am and now look at food and where it comes from much differently. I took a more focused look at what I perceived as my problems and this is what I came away with.
 

I was not a coffee drinker but I did drink a pretty high amount of soda, full of refined sugars, caffeine and chemicals that my body didn't need. Since cutting back on the intake of soda, I have noticed that I have more energy, think clearer, have become less irritable. All of this is much to the liking of my family and I have been able to lose weight as a result.

I began to read the labels of the food I was pulling off the shelf and was surpised by the volume of chemicals and ingredients that I could not begin to pronounce. Since this started, I now cook with more of a 'from scratch' style and foods are left whole to allow the natural taste to come through.
 

Spirituality can be defined in many ways, for me it was best stated as 'An inner path enabling a person to discover the essence of his/her being'. For me this turned out to be a two step process. First I discovered my inner path through just watching the trees and nature in all its different forms, a rainy day to sun shining on the water as I walk along the ocean. Secondly, this appreciation for something as simple as nature has led me to stop my day for even just a few minutes to breathe. Each morning I climb out of bed and spend a few minutes outside on the deck, I close my eyes and take slow deep breaths focusing on my own energy. At different times in the day, I pause and take the time to center myself by doing the same exercise all over. I have found this to be great stress therapy and it allows me to then go back to what I am doing with more energy and focus. I feel that it is important for people to realize that finding your own spirituality can come in many forms and it doesn't need to be the traditional form of going to church. It needs to be about what you feel and which path you want to find.
 

Stress -  when you think about it...we all have some in one form or another. It can come at us anytime of the day and has the ability to throw us completely off our planned day. Through the changes I have already made which include the stuff I just mentioned, the levels of stress seem to grow less and less each day. I don't know when it will come get me again, but through understanding myself better I can now manage my stress and still be productive throughout my day.
 

I would invite everyone who reads this to take a few seconds and give some thought towards your own goals, hopes and dreams. Listen to what your body is saying and more than anything...stop, breathe and enjoy life along with some good food!
 

Speaking of food, I am a Chef and my world does revolve around good eating. I did some research on finding out ways to make things that were gluten free over the summer and came across some ideas that have been combined many times and in many different forms. This Asian Chicken Salad is colorful, and easy to make. The best part of this, add in as many vegetables as you want. Part of learning to eat healthier is combining foods and adding a new twist into the mix. As an example, remove the snow peas and add in broccoli, or you could change the seseame seeds into pumpkin seeds and chicken to shrimp!!
 

Snow Peas are not only rich in fiber, they are aslo
low calorie and thanks to Vitamin K...They
also promote bone health!

Asian Chicken Salad

3 Cups Chicken Breast, cooked and shredded

1/4 Cup Snow Peas, remove strings

1/2 Cup Red Peppers, thinly sliced

1/4 Cup Red Onion, thinly sliced

1/4 Cup Carrots, peeled and thinly sliced

1/4 Cup Figs, chopped into small pieces

1 Cup Tahini Dressing

(Tahini is a paste made from sesame seeds and is gluten free)



Tahini Dressing

 

1/2 Cup Tahini

1/2 Cup Olive Oil, you can substitute sesame oil if you would like

1/4 Cup Tamari, make sure to read the label and verify that it is indeed wheat free. Soy sauce contains wheat products. Tamari may also be labeled as Gluten Free Soy Sauce

1/2 Tbs Fresh Ground Ginger

3 Tbs Fresh Lemon Juice

1/2 Tbs, Chopped Garlic

Sea Salt as needed

Did you know that Ginger soothes the stomach
and it also aides in the digestion of the food we eat

 Take the Snow Peas and dip them into hot water for 30 to 45 seconds and then quickly shock them with ice water to stop the cooking. For the Carrots, dip them into boiling water for about 3 minutes and repeat the cooling procedure. The idea is that the carrots become softer but still maintain that satisfying crunch. Combine all the ingredients into a large bowl and toss together. Pour half of the dressing over the top and again toss together. Add more dressing according to your own taste preferences. When ready to serve, top the salad with a tablespoon of black sesame seeds.



Thats all I have for today!! I hope that everyone will join me as I begin my journey towards being a healthier person. I am always available to anyone who has questions or if you feel that a one on one coaching session might help you out. Remember to take those few moments for yourself and read those labels. Have a fantastic day!! Also don't forget to see my page over at Facebook, which can be found by clicking this link Kitchen Time With Chef Sean

-Chef Sean Pike



Let's get busy with what Organic really means!

Some of the best produce around can be found at the local
farmers market. Here where I live it begins in June and goes
all summer!!
 

Organic. It is a word that for some conjures up images of hefty price tags and for others it is a way of life that is full of benefits without the use of chemicals. The best place to start when the discussion about being "organic" begins to start is to understand what it actually means to be organic. Simply put, being organic means that produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms (GMO's) or ionizing radiation. Animals that produce meat, poultry, eggs and dairy products do not take antibiotics or growth hormones. I like to say that food is grown the way it is supposed to be...which is naturally. The way good old mother nature made it originally.

In the past year we have all heard about GMO's being in the food we eat. I am against any form of modification of food through the use of chemicals. In most of the world where food is being produced the governments and growers have all banned this process. Here in the United States, the debate is still going strong as to whether or not this form of alteration does any harm to the people eating the food. You will be the final judge of what goes into your body, but before you do I want to let you know what a GMO actually is. As both a Chef and Health/Nutrition Coach, I feel that everyone should know that a GMO is a plant or animal that has had its overall DNA changed or altered. Altering any food item on the level of its DNA, without clearly knowing the possible side effects on the people eating it is irresponsible for everyone involved. Please be aware of what you are eating and what you are feeding your family. Now let's get back on track to our original post about being organic!

Before a product can be listed as organic, it must be inspected and approved by an inspector which has been approved by the USDA. This includes farms where food is grown and companies that handle or process the food before it reaches the market place. So the first question on most peoples' minds is this, "What are the rules for being called organic?"

Well this is where the educated consumer really comes into play. The USDA has essentially 3 distinct categories for an item being called organic.

100% Organic,  must be made with all organic ingredients

~

Organic,  allows a product to be made with at least 95% organic ingredients

~

Made With Organic Materials,  allows a product to be made with at least 70% organic ingredients
 

The USDA goes a little further to say that a product which has less then the 70% minimum ingredients, to label a package as having organic ingredients. These ingredients must be listed on the side of a package, they can be separate from the base list, and the product cannot make any organic claims on the front of the packaging. Under the guidelines set by the USDA, becoming organic certified is a long process that takes 3 years. During the time span, farms must allow the soil to become fertile once again. These same farms are inspected annually and have a system in place which details the records of all products grown. For farmers and producers of livestock, which includes poultry and pork the organic certification product is just as strict. All animals must have access to the outdoors, given organic feed, they cannot be given any antibiotics, growth hormones or animal by-products.

Lets take a look at a list of the benefits from buying organic products and the ripple effects that it causes...

You have to worry about chemicals such as herbicides and insecticides. These sort of items are widely used on commercial farms and even when washed they will still remain on and in the food you eat. Food produced without these chemicals are healthier for our bodies.

Organic food is fresher. Preservatives are added into and onto different foods to make it last longer. Food not treated in this fashion not only tastes better but because of the decrease in shelf life it is coming from more local sources. This helps stimulate the local economy and the lack of chemicals is always a good thing for our bodies.

 

Organic farming is great for the environment. By not using the harsh chemicals to treat products, we are not causing issues with native plants or animals which eat the different produce located on farms. The soil is healthier and the danger of chemical run-off into water sources is eliminated.

 

Animals not treated with growth hormones or antibiotics promote total body health. By treating animals with such a vast range of antibiotics, we are constantly building an immunity to certain strains of bacteria. What this means in the long run is that when we get sick, the chance of antibiotics working are lessened.

 

That grown local idea for foods being fresher, here is another quick way in which it helps the environment. We use quite a bit of fuel in those trucks delivering products hundreds of miles each day. By cutting down on the use of fossil fuels we are helping to keep the air cleaner, reducing the need to spend extra on food because of fuel cost concerns and the food is still fresher because it is local.

 

 

Here is a list of some of the more harmful fruits and vegetables on the market, in terms of the amounts of pesticides and other chemicals being used. Products on this list are MUCH better off being purchased as being organic...

Apples

~

Carrots

~

Celery

~

Peaches

~

Pears

~

Lettuce

~

Strawberries

So now that we have a basic understanding of what it means to be 'ORGANIC', lets look at some other terms that are fairly commonplace in the market.

Natural, this term gets tossed around more than it should and it is VERY important to understand that natural doesn't mean organic. Calling something natural is something anyone can do because it is a non-regulated term for food producers.

Natural, not a typo or a repeat because this time the word natural concerns meat and dairy. In this description the product is minimally processed. Meat cannot have any artificial colors, flavors or preservatives. It can however contain growth hormones and antibiotics.

Grass Fed, this term describes animals that have been fed a diet of grass or hay exclusively and that they have access to the outdoors. Some studies have shown that beef which is on  a grass fed diet actually contain higher amounts of Omega-3 fatty acids which are good for the body.

Free Range, a few short years ago there was quite a buzz about meat being labeled as this way. What it means is that the animal was not confined to a cage or pen. The downside of this however is that we as consumers don't have a way of knowing if the animals are packed into a small space or even how long they are allowed outside. It also doesn't exclude the use of any types of hormones or antibiotics.

No Hormones Added, As the name suggests, animals receive no type of growth hormone. Beef and dairy products benefit from this label. When you see it on pork and poultry however it has less meaning due to the fact that in the USA, it is against the law to inject poultry or pork with hormones.

Nothing is better then fresh herbs when cooking!!
Did you know that farmers markets sell
fresh herbs? Just like this Rosemary!!

After the day is over a couple of questions still come up on a regular basis when it comes to foods being organic. Nutritionally, organic food is still in the infant stages of testing and at this point there are no definitive tests which can state without a doubt that organic fruit is more nutritious then conventional. Given the conditions in which food must be tested it is difficult to isolate the various factors of soil samples, density of chemicals, climate and variety. We do know that the use of certain chemicals does have an adverse effect on the human body and can cause any number of side effects including certain types of cancer. When it comes to taste, it is a matter for each consumer to judge. As a Chef, I have cooked with both conventional and organic products and given a choice I would choose organic each time. The quality of the product and flavor always seems fresher and more desirable. The best way to determine if eating organic is right for you and your family is to try it out for yourself. Today supermarkets and specialty food stores all have a wide variety of local, fresh and organic products to try out. During the warmer months, go out and visit a local farmers market or if you are able to, pay a visit direct to the farm...and remember...happy eating!!


 

 



 



In every life a little water can go a long way

Water, seems simple enough on the surface and when you take the time to view the world, it is literally everywhere you look. About 70% of the earth is made up of water and the remaining 30% has water bottled up, flavored and sitting on a shelf at every store you come across. Our friends, families, doctors, co-workers and even that person sitting near you on the bus are all talking about drinking more water. When we ask the obvious question of why, the answer is pretty much the same..."because it's good for you". Which then will lead you to ask the next set of questions, which sound something like "why is it good for me" or "which water should I drink" and my favorite "how much do I drink"

All good questions and depending on who you ask and when, the answers will all be different. As it is with the theory that not every diet works for every person, water is the same way. So lets take a look at some water facts and how it helps improve the way we live, how we lose weight and what it does for us.

Tap water or bottled water is a good place to start for all of us who need to drink more. Most people live with the idea that tap water is not as clean or healthy as bottled water. What may come as a surprise is that for years tap water has lived with strict guidelines set forth by the FDA. Whereas, bottled water does not have to do anything close to the same level of regulating or reporting. No matter where you live it is easy to access your towns water quality reports. Tap water does go through a strict filtering process and does have levels of minerals in the water. Bottled water also has the same filtering processes and also contains minerals. If you are against tap water, because of the taste or the idea of something being added into it you can purchase several in-home filters which will make you feel better when drinking. There are even home delivery options available from companies which supply office style water filtration systems. Here in my home we have a Brita Filter attached to the sink in the kitchen and perhaps it is all in my head, but I think that the water tastes fresher when I use it. If you are going to buy bottled water take the time to do some research. Environmental Working Group (EWG), a non-profit research and advocacy group based in Washington DC published a report last year on the condition of bottled water from over 150 different labels and the results were not as clean as you would have suspected. One group though has stood out for years on several reports for the quality of their water, Nestle Pure Life Purified Water has been receiving top grades from multiple sources for many years now. You can grab the full report by clicking here

So what does water actually do for you when you drink it? Water plays a huge role in how our bodies function, it helps lubricate the joints, improves our skin, aides the bodies organs, transports vital nutrients and helps remove waste. The recommendation on consuming water is 8 cups per day or 64 ounces. For most people drinking that much water can be difficult, try adding in lemon to a glass of water to add flavor if it helps. Another way to look at how much to drink is substituting water in place of another beverage. The national average for coffee consumers in the United States equals about 3 cups per day and the standard size coffee is 14 ounces. By reducing or substituting water in place of coffee you can not only eliminate harmful chemicals and sugars from your diet, such as caffeine, you also can easily consume almost half of your needed water intake!!

So if you drink water does it mean you lose weight overnight? NO! Drinking water is a great step in the right direction in losing weight though. When we drink water the body gets more than the benefits I spoke about before.  We tend to feel full when we drink water and that eliminates the desire by our bodies to keep on eating. We eliminate certain cravings simply because the body has a calorie free way of feeling full. Drinking water during the day and especially during meals helps maintain that feeling of being full. If you combine the drinking of water with regular exercise, the body will begin to reduce the levels of fat through the exercise while the water levels help cleanse our systems. In order to lose weight effectively you will need to combine the water with exercise and diet.

So here is my bottom line water advice. Yes, water will help you in many ways but it is only one piece of the puzzle when it comes to losing weight. Start with drinking what feels comfortable for you and don't just stand at the sink and drink 64 ounces of water in one big gulp. Smaller glasses/bottles throughout the day will work best and again only drink what you can and increase your intake gradually.

I have said in many of my posts that following my own advice isn't always easy. I began this journey almost a year ago as a Chef and now as the calendar changes to 2013, I am taking this journey as a Health Coach and a Chef. To this day, I am still not getting enough exercise and I am not always consistent on how much water I drink. What stands out the most to me is the fact that I was 267 pounds at one point and my clothes kept getting bigger and bigger. I began to get a small amount of exercise and began substituting water in place of high sugar soda. When I noticed that the clothes were getting loose and that I felt better, I dismissed it as my own imagination. Now I am down to 235 pounds and I plan on losing even more as time moves forward. This isn't a sprint but more of a marathon and life style change. Support is always needed and as you begin your own journey, don't hesitate to reach out to family, friends, or me!!

Coming up next week is an interesting look at SUPER FOODS!! (along with recipes) See everyone then!

-Sean Pike, Health Coach and Chef for Kitchen Time

For The Love of Sushi...Pt 2

Welcome back to the Makisu (the rolling mat for those who may have forgotten) for Sushi Part 2!!  I have known for many years how to make Sushi and only recently have I tried to really learn about the history, the ingredients and artistry that goes into it. I can say now without any hesitation that not only do I have much to learn, I have also just begun to actually understand what it takes to truly master this incredible art form. The best part of learning about Sushi, at least for me is the appreciation I now have for just how complex its world really is.

A Sushi Chef must train for years to become a true master and an apprentice can begin training at the age of 15. This same apprentice may spend up to 2 years in the beginning of their training learning how to make Sushi Rice!! The art of Sushi has evolved considerably over time and was originally used as a way to actually preserve fish. Layers of Carp, a native fish, were placed in layers inside of a jar along with rice. A lid was placed on top and it was left to ferment for up to a year at a time. The fish would then be eaten while the rice was discarded. As time continued to move forward, newer methods of preservation were discovered that allowed the fish and rice to both be eaten.

In the 1800's a man, Yohei Hanaya began what might be described as the beginnings of modern day Sushi. Hanaya would serve Sashimi along with Sushi Rice out of a Yattai or street stall. The fish was packed in ice and customers would select the different types of fish they wanted to eat. This custom of choosing fish and watching it prepared is still evident with modern Sushi restaurants today. A second tradition of dipping fingers into the large cup of tea at the end of a meal is still practiced as well. These days, we use a finger bowl of warm water or hot towels at the end of a meal. The same Yattai's which were around during the time of Hanaya, all had curtains hanging from the counters or shelf tops where customers would gather around.The busiest vendors always had the dirtiest curtains. The thinking was that the a stall with dirty curtains meant more customers and therefor better food. After eating, patrons would dip their fingers and then wipe them on the curtain.

Cleaner by far now than it used to be, the traditions of Sushi still endure. In order for you to become the best at-home Sushi Chef possible, you will need the tools I spoke about in part one, which if you need a refresher can be found here (just click the link). As I continue writing, the assumption is that you have a rolling mat and the ingredients/products along side of you in the kitchen. I was able to locate what I think is a pretty good photo of someone rolling Sushi with what appears to be the recipe I have for you. Typing the steps has proven to be a little tricky, so as always...if you have a question or need help just give me a call or drop me a note over at info@teachingyoutocook.com.

So, are you ready to give it a roll?

California Roll

(Futomaki Sushi)

4 Rolls, which will make 32 pieces

As the name implies, this particular Sushi was indeed invented in California

4 Sheets of Nori

3 Cups Sushi Rice, click the link here for the rice recipe

1 or 2 Cucumbers, Cut into long thin strips. Try for about 2 inches long and around 1/4 inch in thickness

8 Jumbo Shrimp, Cooked and with all tails and shells removed

1 or 2 Avocados, Peeled and pitted. Cut into strips slightly thicker then the cucumbers

~ Steps ~

1.  Lay out a sheet of Nori onto your Makisu

2.  Place 3/4 cup of rice onto the Nori, spread it evenly towards both sides. In the back, leave about 3/4 of an inch bare. Allow the rice to form a ledge/mound at the back end of the Nori. This mound should run the width of the Nori sheet.

3.  Lay 2 of the shrimp across the center of the rice. They can be cut if needed lengthwise. When laying them down be sure to go from right/left and not up/down. 

4.  Lay the strips of cucumber down along the center as well. Next to the shrimp.

5.  Lay the strips of avocado down in the same manner as the shrimp and cucumber

6.  Roll the mat over once, pressing as you go with both hands to keep it firm. The roll needs to go all the way back to the edge of the rice. Leaving the small strip of rice free Nori out. See the second picture to judge how far back you are rolling.

7. While keeping the firm pressure on the mat, gently allow it to be peeled back just enough to so that when you roll it forward the small strip of Nori connects to the roll. Use your fingers to ensure the roll is tightly packed and in the shape desired. Allow the mat to unroll.

8. Each roll should be handled carefully. Cut the roll in half with a very sharp knife. Try not to pressure the knife through the roll as that will make it collapse. Each half should the be cut in half again. Each quarter piece can be cut in half. Arrange on a plate with your choice of condiments, like Soy Sauce or Wasabi.

Remember, practice makes perfect and if you don't succeed on the first attempt it's OK...even now I still have trouble rolling the Sushi and getting it perfect sometimes.

Well that does it for Sushi. While I know that the choices for ingredients is vast, making your own choices for flavor is what makes it fun. Any ingredient can be used and don't hesitate to try out different combinations. If you want some ideas on what might work, please let me know. I can put a page up with a dozen or so recipes or I can email you back with ideas.

Coming up later this week...Free Form Wednesday, where we visit a bunch of recipes from Mexico minus all the chatter of me typing/talking and on Friday I want to take a trip along the Mediterranean for some more exotic flavors. Have a great day everyone and enjoy the read. As always please feel free to comment.

Going Gluten Free With Your Diet

In a world where everyone is trying to be healthier, people will do almost anything to lose weight. We follow fad style diets, cheat at counting calories, engage in extreme aerobics and will even go as far as trying the cookie eating plan for weight loss. These will all work, at least for a short time and until our bodies rebel against what we are doing. Very few diets will ever get us to that all important goal which we set while standing on the scale in the bathroom. The better or more practical way to achieve true success is not a 'diet' but more aptly put, as a change in lifestyle, which includes eating better. A gluten free diet is primarily used for people with Celiac Disease, an autoimmune disorder that can cause extremely painful stomach and digestive problems.


Pizza is not off the menu entirely...you will just have to make
your own crust using rice flour

Going gluten-free is something that has been gaining a true following for the last few years. Many Hollywood A-Listers actively push people to be gluten-free. This is in fact not some new age fad diet.Cutting gluten out of the diet is practiced by thousands of people everyday and has been going strong for years! Eliminating gluten from your diet isn't all that easy, despite the numerous health benefits of doing so. To begin with you will need to understand what gluten is. Gluten is a protein found mainly in wheat, barley and rye. It is also used as an additive in processed foods in the form of flavoring, as a thickening agent, and as a modified food starch. This means that some of the most common foods are off limits with a gluten free diet. Foods like...

Breads

Pasta

Pizza

Beer



Did you know that there are a few beers on the market
which are now gluten free?

For an item to be labeled as gluten-free, we get into a somewhat gray area. Back in 2007 the FDA established guidelines on what is considered an acceptable level of gluten for a product to contain, while still being labeled as being gluten-free. This resulted in a conclusion that less then 20ppm(parts per million) was an acceptable level. As a consumer however, we don't have a full- fledged lab to be able to test our food. We have to learn what foods are acceptable and how to read labels in different ways. If a product does not state on the label that it is gluten-free and you are not sure...look for items that are gluten based such as the elusive and mysterious 'modified food starch'. Gluten is hidden in many foods which you may not suspect of having it...Ice Cream, Salad Dressings and even candy!! Taking the steps to eliminate Gluten from your diet is not an easy undertaking and is a commitment to a complete change in lifestyle which I mentioned earlier. While initially difficult because of the cravings for processed products, a gluten-free diet has an almost endless amount of benefits...

Increased Energy, cutting out the processed foods in a diet greatly reduces the levels of harmful chemicals inside of the body which we don't need. The addition of all fresh ingredients gives the body positive elements which fuel our cells and allow us to do more.

Weight Loss, the change towards a diet rich in those healthy foods allows the body to lose weight which was gained through processed foods that included sugars, chemicals and fat. It also eliminates un-needed carbohydrates.

Gluten free diets have been shown to have positive effects on other diseases/disorders including Thyroid Disease, Cystic Fibrosis, Autism and Multiple Sclerosis. Studies for some of these are not conclusive in their findings and should not be considered as a universal cure. Although the idea of having a gluten-free diet, which could help with the rapidly growing increase in autism amongst children, would be a check in the win column for everyone.

Being on a gluten-free diet does have some drawbacks. Many of the products that are available on the market as gluten free can be expensive and most are not fortified or enriched with certain nutrients and vitamins. Folate, Iron, Calcium, and Fiber are just some of the things which can be lost by eating gluten-free. To replace those elements in your diet it is recommended to eat foods which compensate for this loss.

Quinoa

Brown Rice

Fresh Meats, Poultry and Seafood (not breaded, batter coated or marinated)

Fruits and Vegetables

Rice Flour and Xantham Gum, for making really good and simple gluten-free bread



Like I said earlier in the article, going gluten-free is not an easy task and before making this choice I would recommend doing some more research and even talking to your doctor. Foods in this area are all made fresh and sometimes the simplest things like cold cuts from the deli are now off-limits!! It can be done and is being done by thousands everyday. Remember it is not a diet, but a change in lifestyle. Give it some thought and in the meantime try out this pair of recipes that might help with your decision. If you have more questions or need recipe ideas and advice on what to eat or how to find out if your favorite foods are gluten free...drop me an email at info@teachingyoutocook.com

 Gluten Free Bread

~ Dry Ingredients ~

2 1/2 Cups of Brown Rice Flour

2/3 Cup Cornstarch

2/3 Cup Dry Milk Powder

1 Tbs Xantham Gum

1 tsp Salt

~ Wet Ingredients ~

1 3/4 Cup Warm Water

1 Packet Active Dry Yeast

2 Tbs Vegetable Oil

2 Tbs Melted Butter

2 Eggs 

In order to make this bread, it requires a stand mixer. Using a hand mixer is not the easiest way to make bread, as the dough will always slide up on the beaters. Using the stand mixer will give great results every time. The other rule I break when making any baked item, nothing gets weighed. I use measuring cups for all my baking. I have found that not only myself, but most people don't have a small digital scale at home for baking and the ones that do...well they probably don't need me to show them how to bake!!

Start off with the wet ingredients first. Combine in a small bowl the water and the yeast. Stir it well to combine and allow the yeast to dissolve before using.

While you are waiting on the yeast, combine your dry ingredients together in a bowl, whisking them together. Add in the yeast mixture followed by the vegetable oil, butter and eggs. Using the flat paddle attachment on the mixer, allow to run on medium to high speed for about 5 minutes. The dough should be soft, thick and sticky. It will not form a perfect ball, but will be slightly loose.

Lightly grease a bread pan, for most bread recipes use a pan that measures 9x5 inches. Spread the dough evenly into the pan. Cover the dough with a piece of greased plastic wrap. Cover loosely as a tight wrap will not allow the dough to rise. Allow the dough to rise for about an hour. Check to see that it has risen slightly over the top of the pan. If so, then it's ready to go. Keeping the dough covered, pre-heat the oven to 350 degrees. Remove the plastic wrap and bake in the oven for about one hour, checking around 45 minutes. The bread temperature should read around 205 degrees internally. If the crust begins to brown to early, remove and cover with foil. this will allow the bread to continue baking, while not allowing the crust to burn. Remove the bread when done and flip it out onto a wire rack to cool. Allow the loaf to cool completely and slice to enjoy!!

Quinoa and Vegetable Salad

This next gluten free recipe relies on the use of a super food known as Quinoa. With a nutty taste and a chewy texture this was once prized as a sacred seed by the ancient Incas. Quinoa is packed with proteins, high in fiber, full of calcium and best of all it is a complex carbohydrate that contains zero gluten. The recipe below also requires you to read labels carefully and select products that are listed as gluten free. In some supermarkets, you will find aisles now dedicated to providing gluten free, organic and natural products. Read all of the labels carefully and if you are unsure ask someone at the store. While trying not to endorse any particular company, I will say that WholeFoods Market has some of the highest trained employees anywhere and they are always willing to help and share their knowledge of products. The Quinoa in the recipe is also not cooked. It is prepared similar in style to rice, just follow the manufacturers recommended cooking times which will vary due to the size of the bag you purchase.

1 Cup Quinoa, not cooked

2 Tbs Fresh Lemon Juice

2 Tbs Olive Oil

2 Tbs Chopped Fresh Basil

1 Can, Garbanzo Beans, whole and gluten free also drained and rinsed

1 Can, Whole Sweet Corn Kernel, gluten free also drained and rinsed

1 Can, Diced Tomatoes, gluten free also drained and rinsed

1 Cup Fresh Chopped Red Pepper

1/3 Cup Pitted Kalamata Olives, cut into quarters

1/2 Cup Feta Cheese, gluten free and crumbled

Follow the directions on cooking the Quinoa, allow to cool completely. In a small glass bowl combine the lemon juice, olive oil and basil. Mix well and set aside as the dressing. In a separate larger bowl combine all of the ingredients, tossing gently. Pour dressing over the top and toss gently again to mix. Before serving, sprinkle salad with the feta cheese.

Well another article is in the bag and the week is just getting started!! Thursday, I have a smaller piece on the benefits of Honey and then this Friday brings out Part 2 of Sushi...hope everyone is enjoying the read so far. Please feel free to comment, offer suggestions or just say hello!!

A Lesson in Sushi

Sushi is one of the culinary worlds most exciting items. It is beautiful in artistry as well as craftmanship, exciting with flavors that delight all the senses. Sushi is healthy for both the mind and body, all of this is combined with a history that spans centuries.
Modern day Sushi is an exercise in patience for the consumer. It can be served with meat, seafood or vegetables in hundreds of combinations. All of the ingredients can be cooked or can be served raw. The list below will give you some idea of the more common Sushi terms...

Sushi gives us some of the most beautiful presentations!

Sushi, is a term which describes a cooked rice that has been flavored with vinegar and served cold

Maki, a long roll covered in seaweed, filled with rice and other ingredients. Made by using a bamboo mat and then sliced into thin or thick pieces.

Futomaki, thick slices of Maki Sushi

Hosomaki, thin slices of Maki Sushi

Nigiri, hand formed sushi which is typically served with fish or other seafood on top of a finger shaped bed of rice

Temaki, hand rolled Sushi inside of a cone shaped piece of Nori

Donbiri, seafood or meat along with vegetables served over rice inside of a bowl

Sashimi Platter with soy dipping sauce and
wasabi

Sashimi, a term meaning 'raw' and used to describe the fish or seafood that is served on plates or platters with various dipping sauces

California Roll, a non-traditional Maki where it's made in an inside-out style with the rice on the outside. The Nori is combined with avocado, cucumber and crabmeat in the middle

Nori, the word for the seaweed wrap used in making Maki Sushi


With the list of possible ingredients for Sushi being so vast, the health benefits are also just as long. Fish and seafood is highly nutritious and low in calories. Vitamin B12 is essential for building and maintaining healthy cells and iodine helps support the thyroid gland. All of this amounts to a big boost in health for your body. When you look at two of the biggest components of Sushi, Tuna and Salmon, you gain the benefit of adding a pair of foods rich in omega-3 fatty acids which are helpful in the prevention of heart disease and stroke. Rice, one of the main foods for more than half the world is a good source of protein and carbohydrates. Digested slowly it will release energy on a gradual basis and it has the added benefit of being gluten free, so it can be eaten by people who can't eat wheat based products. Ginger and Wasabi are a pair of seasonings rich in antibacterial properties, rich in Vitamin C while aiding the body's defense against the common cold and flu. People who need gluten free products should ask about gluten free Soy Sauce when ordering Sushi, many restaurants now carry a gluten free product to better take care of guests. For use at home, most supermarkets carry Tamari which is a gluten free Soy Sauce.

Ingredients and flavors are what make Sushi so popular. Take a look at this small group of common items on a Sushi menu...

Wasabi shaped into a leaf along with Gari and a
Parsley garnish

Shake, the term used for Salmon

Maguro, the term used for White Tuna

Hamaci, the term for Yellowfin Tuna

Tai, the word used for snapper

Saba, the term used for Mackerel

Hotate, the word used for Scallop

Ebi, the term for Shrimp

Wasabi, spicy and aromatic Japanese plant which is served as a paste alongside of the sushi to be used in small amounts. Sometimes called Japanese Mustard or Horseradish

Gari, pickled ginger slices with a delicate pink color. While not used in the Sushi itself, the Gari is served as a palate cleanser between bites or plates

The rice used in making sushi is different then normal household varieties people are used to. Always choose a short or medium grain rice. Some people will have automatic rice cookers at home and if so then always use the device, simply put it will cook the rice correctly everytime. If you are making rice on the stove follow this simple recipe and instructions.

Sushi Rice

3 Cups Rice, uncooked short grain

3 1/4 Cups Water

Sushi Vinegar

8 Tbs Rice Vinegar

4 Tbs Sugar

1/2 tsp Salt

Stir the sugar and salt into the vinegar until sugar is completely dissolved

Place the rice in bowl and fill the bowl with cold water, mix gently with your hands. Drain and then repeat the process 2 to 3 times or until the water being poured over the rice becomes clear. Leave the rice under cold running water for 2 minutes longer. Allow the rice to drain for 20 to 30 minutes. Transfer the rice and measured water into the sauce pan and let it stand for an additional 30 minutes. Bring the rice and water to a boil. Reduce the heat immediately and cover. Allow to simmer until all the water is absorbed. Remove from the heat and let it stand with the lid on to complete the cooking process, which is an additional 10 to 15 minutes. Spread the rice out in a flat bottomed non-metallic container.Using a spatula or wooden spoon slice through the rice to remove clumps. While slicing into the rice, turning gently, pour in the vingar mix. Turn rice occasionally for about 5 to 8 minutes. Allowing it to cool will add flavor and texture. To avoid drying out the rice while preparing Sushi, cover with a damp cloth.

To make Sushi at home, you need a few things to get started with. Most department stores or specialty home stores will have the needed equipment and all of it is not overly expensive, plus it is easy to use.



Just a few of the many Sushi
making tools available

Bamboo Rolling Mat, also known as a Makisu. This is a simple rolling mat that is used in making Sushi. It is made of thin strips of bamboo that have been woven together. After it is used, wash it well and allow it to dry thoroughly to avoid any build-up of mold or bacterias.

Mixing Bowls, if you can get non-metal bowls with lids, that would be perfect. A few varying sizes would also help with the preparation of sides, sauces and rice production.

Knives, in order to cut the items as thin as possible when making Sushi you will need a very sharp knife. A long non-serrated blade is fantastic for not only cutting the ingredients, but also for cutting the sushi once it is rolled.

Cutting Board, this should be at least double the size of your bamboo mat. It allows a work surface for chopping and slicing as well as a level surface for rolling the Sushi.

Rice-Cooling Tub, also known as a Hangiri. This tub, typically made of cypress wood has low sides and is designed specifically to cool Sushi rice.

So now that we know the terms that are used for Sushi, know a few of the ingredients for making Sushi and finally the tools used...it's time to get our Makisu out and have some fun!! Which is going to have to wait until the next entry of the Sushi series coming out early next week. When I started this article I was unsure of just how big it was going to turn out. Rather than trying to force it all into one reading, I decided to break it down over a pair. Enjoy what I have so far and get ready for next week when we get to rolling!!

Ketchup...not just for burgers and dogs anymore!

Each summer I come up with some new ideas when it comes to traditional 'summer' fare. Last year I was all about making a close to perfect burger and before that I was trying to perfect a stuffed chicken recipe. Learning that there wasn't a perfect anything in my kitchen was a bit of a let down. In the process, the one thing I did learn was that a great food needs an equally good sauce to accompany it. A sauce/condiment can add an amzing amount of flavor to a dish, it can bring out different effects and make peoples mouths begin to water. My Apple and Sausage Stuffed Chicken Breast has always tasted very good, but it tastes even better with an Apple Cream Sauce!  This summer I seem to be focusing on the creation of a Turkey Burger...not just any Turkey Burger...but the one and only SUPER TURKEY BURGER!!

See those Grilled Golden Beets?
Coat them in a mix of olive oil, rosemary
garlic and a few splashes of Balsamic
Vinegar. Grill until tender!!

Chances of creating the worlds first SUPER TURKEY BURGER...not all that great, but then again if you don't dream big, maybe you shouldn't be dreaming at all. So far the burger has come out pretty good. I use a lean ground turkey and add bread crumbs, a single egg, onion powder, garlic powder, a cup or more of a shredded cheddar cheese blend and some Carribean style seasoning. Make the patties and grill them for about 4 minutes on each side. They are juicy, big and taste great...but agian they seem to be missing something. Over the July 4th holiday, I was able to spend some time with the family and traveled up to NH for some pool time. I was also thinking non-stop of what to make that would compliment my soon to be masterpiece. Mayonnaise and regular old ketchup just wasnt cutting it for me. It added some flavor, which was nice but I wanted more...craved more...it needed some razzle-dazzle!!

So what's a guy to do when he needs a little something for his burger? You start thinking about all those flavors that make turkey great or what you think will make turkey taste great...like some

Jack Daniels Maple Ketchup, Cranberry & Orange Spread, Mango Banana Ketchup, or Sweet and Spicy Carribbean Spread.

All of these are simple to make and will keep in the fridge for a good couple of weeks. Like most of my recipes and ideas, these can all be modified to fit your own tastes. Feel free to play with them and have some fun.

Jack Daniels Maple Ketchup

2 Tbs Olive Oil

1 Onion, chopped

5 Tbs Garlic, fresh chopped

1 Cup Cola, you can use either Coke or Pepsi

1/2 Cup Apple Cider Vinegar

3/4 Cup Worcestershire Sauce

2 tsp Salt

2 tsp Black Pepper

2 Cans Tomato Paste, 6 ounces each

1 Cup Whole Canned Tomatoes, drain out the juice

1 1/2 Cups Brown Sugar

1/4 Cup Jack Daniels Whiskey

In a saucepan, heat oil over medium heat. Add in the chopped onion and cook for about 9 minutes. Onions should begin to become clear. I prefer to let them cook a little longer. Add garlic into the pot with the onions, about 2 to 3 minutes. Add cola, vinegar, Worcestershire Sauce, salt and pepper. Bring the mixture to a boil. Lower heat and allow to simmer gently until liquid is reduced by half. This should take about 12 minutes. Add tomato paste, tomatoes, brown sugar and whiskey. Return to a boil, stirring often until liquid is slightly thickened. This last part of the cooking process should take around 5 minutes. Remove from heat and allow to cool. Puree in a blender until smooth.

Cranberry & Orange Spread

1 Package Fresh or Frozen Cranberries, 12 ounces

1 Cup Dried Cranberries

1 Cup Orange Juice

2/3 Cup Sugar

1/4 tsp Ground Cinnamon

1/4 tsp Ground Ginger

1/8 tsp Allspice

1/8 tsp Clove

1 Cup Granny Smith or Golden Delicious Apple, peeled and chopped

In a saucepan, combine all of the ingredients except the apples. Cook over a medium/high heat for 8 to 10 minutes, cranberries will begin to pop. Stir in the apples. Cook for an additional 8 to 10 minutes, it should be thickened slightly and all the cranberries should have popped. Remove from the heat and allow to cool slightly. Puree in a blender, don't allow it to become overly smooth. The texture of the tiny pieces adds to the spread.

Mango and Banana Ketchup

2 Mangos, peeled and chopped

1 Banana, peeled and chopped

1/4 Cup Sweet Onion, chopped

1 Tbs Tomato Paste

1 Tbs Garlic, chopped

1 tsp Salt

2 Tbs Brown Sugar

1 Tbs Molasses

1/4 Cup Balsamic Vinegar

1 Tbs Worcestershire

1/2 tsp Ground Chili Powder

1/4 tsp Ground Ginger

1 tsp Ground Cinnamon

1 tsp Ground Allspice

1/4 tsp Ground Nutmeg

1/4 tsp Ground Clove

1/2 Cup Water

Take the first 10 ingredients and using a food processor, pulse the items until pureed. Transfer mixture into a saucepan. Add spices and water into the pan, stirring to combine all the ingredients. Bring mix to a low boil, reduce heat and simmer for 12-15 minutes, stirring often. Remove from heat and allow to cool.

Sweet and Spicy Carribbean Spread

1 Tbs Olive Oil

1 Sweet Onion, chopped

2 Large Bananas, peeled and chopped

1 Cup Chopped Pineapple

1 Cup Pineapple Juice

1/2 Cup Water

2 tsp White Vinegar

1/2 tsp Curry Powder

1 tsp Ground Coriander

1/2 tsp Salt

3 Tbs Lime Juice

1/4 tsp Red Pepper Flakes

In a saucepan, heat the oil over medium/high heat. Cook the onions until soft, add in the bananas, pineapple, pineapple juice, water, vinegar, curry, coriander and salt. Bring mixture to a boil, stirring often. Allow to simmer for about 10 minutes. Transfer mixture into a food processor, pulse until mix is thick with small pieces. Stir in the lime juice and red pepper flakes. Allow to chill and serve.

I didn't have a good picture for this last recipe, but if you need some island
feelings as you get inspired to create it...Here you go!

Thats all for today folks!! Over the weekend I am going to be working on some Kabob Recipes and will be posting some grilling tips to go along with them. As always feel free to comment or drop me an email over at info@teachingyoutocook.com. We are also going to begin a campaign over on Facebook to get our page likes up as well. Thanks for stopping by!