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



Time to Get Your Rub On...and Your Paste as Well

Summer grilling has always been a fun time for me and I am a huge fan of marinating a piece of meat, chicken or seafood. Giving it an extra charge of flavor that just makes my whole mouth water thinking of that finished product, placed on a plate and waiting for me to stick a fork into it. This summer though, I started to explore the world of Dry Marinades, Rubs and Pastes. These blends of spices and herbs have brought out new ideas and flavors that before I have never really given much thought to. I was always a marinade kind of Chef.

So let's take a look at what a Dry Marinade or Rub actually is. A blend of spices and herbs are the key ingredients to a rub. Herbs can be added while dried and spices should be ground fresh. A small coffee grinder is an excellent and cost efficient way of being able to grind spices. You can go out and grab an old fashioned mortar and pestle if you prefer. When using a grinder remember that it is not necessary to grind down to a fine powder. Often times the heat of the motor will cause the oils to come out and ruin the blend, changing the flavor or turning it into a paste. Another rule to live by would be this: 'a little goes a long way'. A quarter of a cup can cover an entire side of ribs. The good part in knowing the strength of your rub, is that you can add as much as you want depending on the flavor. Spicy might be just what you want, if so then load up that pork loin or steak and have a good time!! When you are looking for spices, try to find a market that sells them in bulk. This way you can see, smell and sometimes taste before buying. A stale spice will have a medicinal scent or taste which will alert you to how fresh it really is. Whole Foods Market is an excellent place to shop for spices and will even help grind it for you as well. You also don't have to worry about spending an excessive amount of money...because like I said before, a little goes a long way!

Now a Paste is different then a rub. Pastes can be made with spices along with the addition of fresh herbs, onions, garlic, wine, oils and even juices from certain fruits. Pastes contain moisture and have a shorter shelf life then a rub. All the ingredients can be combined in the same manner. Bring them together in a blender and then apply to the item you plan on cooking. Rubs and Pastes can be used on beef, chicken, seafood or vegetables. Be prepared to use what you make without having leftovers. Have fun and don't be scared to try out flavors that normally wouldn't work together...I make a Pan Seared Duck Breast With Cinnamon Sugar that is simply amazing. Although it may not seem like a good combination, it in fact tastes great. Here are a pair of rubs and pastes that will help get you going.

Rosemary Rub

4 Tbs Fresh Rosemary

2 tsp Kosher Salt

1 Tbs Fresh Black Peppercorn

1/4 tsp Cayenne

1 tsp Dry Mustard Powder

1 tsp Dried Oregano

2 tsp Garlic Powder

1 tsp Onion Powder

Combine all of the ingredients into a spice mill or blender. Blend until coarsely chopped and mixed. Use the rub to cover Quartered Chickens, Chicken Legs or even Fresh Swordfish

Cinnamon-Chili Rub

2 Tbs Ground Ancho Chili Powder

2 Tbs Mexican Chili Powder

1 Tbs Ground Cinnamon

2 tsp Ground Cumin

2 tsp Dried Oregano

2 tsp Kosher Salt

1 Dried Chipotle Pepper

2 Tbs Ground Dried Orange Peel

Combine all ingredients into a spice mill and grind into a coarse powder. This is another great idea for chicken on the bone. Seared and left to do a slow cook on the outside edges of a grill.

Charmoula or Moroccan Pesto

This particular rub/paste has many different variations. The addition of the Olive Oil and Lemon Juice are what make it such a nice paste. Try it on chicken breast or shrimp.

1/2 Cup Chopped Fresh Parsley
1/2 Cup Chopped Fresh Cilantro
1 1/2 Tbs Ground Cinnamon
1 Tbs Ground Ginger
1 Tbs Paprika
1 tsp Fresh Ground Black Pepper
1/2 tsp Ground Cumin
1/2 tsp Ground Thyme
1/2 tsp Cayenne Pepper
1/2 tsp Dried Orange Peel
3 Tbs Olive Oil
4 Tbs Fresh Lemon Juice

Combine all of the ingredients into a food processor or blender. Puree until mixture turns into a smooth paste.


Coming up for the end of the week, Sushi along with tips for making some at home!! I will also be showcasing the menu for the first ever Kitchen Time radio appearance, at WMFO 91.5 FM...Join host Danny Martignetti and the crew of The Lounge on August 23rd from 8-10pm. We will be chatting about food while Danny plays some great music. As always, please feel free to contact me with any questions info@teachingyoutocook.com You can also look for Kitchen Time on Facebook.

Lets Get Those Grills Heated Up!!

Here in New England, it seems like everyone has a grill and many of us actually grill all year long. In fact, I personally have a great time grilling right after one of those big ol' Noreasters we get here in MA...The idea of having people shoveling snow and raising their heads to smell some marinated steak tips, chicken or even burgers and dogs...makes me chuckle a little on the inside. Grills are more then a heat and eat kind of item though, they are tools that can turn food into complete masterpieces! All it takes is a little planning, some seasoning, a few good bbq utensils, a healthy appetite and a platterful of soon-to-be great food!


Before I even start with recipes and ideas for grilling, let's get something straight right away...I use a gas grill and have for many years. A grilling 'purist' will almost always use a charcoal based grill. Some say it has better heat while others say it has better flavor. Having used both, the convenience and ease of a gas grill wins me over every time. I have learned to grill over the space of many years, trying out a few new ideas here and there along with some new flavors. At times it has not worked out so well, case in point, the day my grill went up in flames...literally, up in flames. The sausages, which were grilling nicely only moments before became lava rocks before my eyes. Flip that around though and you get some amazing stories of food that had everyone on the back deck at home staring and eating without making a noise. Applewood Bacon Scallops or the Garlic Butter Top Loin Steaks always come to mind as success stories. Here are some tips and tools for getting the job done the next time you are in the mood to fire up some good eats!!

If you plan on doing any type of grilling, get some good quality grill tools. I have seen many people try and use everyday kitchen items while cooking over open flames. That plastic spatula that is great at making scrambled eggs isn't going to work real well when trying to flip burgers! Start with the basics and you can do almost anything. A good long handled steel spatula for starters, followed by a pair of tongs and a good wire brush. The tongs should be long handled so you can carefully turn items like vegetables, salmon or steak tips. A wire brush will help keep the grates on any grill surface clean. The grates on the grill can be cleaned at any time, but it is easiest when heated. Grill masters also recommend that you oil the grates after each use and cleaning. This can be done with some regular cooking oil, brushed on with a papertowel.


What good though is having some useful grilling tips if you dont have any new or fresh ideas? That's where I come in...see I love to grill and in fact, would prefer to grill year round and never use the stove!! While that is not really a feasible and logical idea...it is lots of fun.

Try this one on for a summer afternoon...

Korean Barbecued Beef with Grilled Baby Leeks and Ginger Dipping Sauce

I came across this recipe during a thunderstorm and it drew me in. Mostly because of the fact that it is different. The short ribs used for the recipe are actually cut crosswise, leaving almost bite-sized chunks of the beef around a 1/4 inch thick. In order to find these ribs though, you will have to ask your butcher or store meat cutter to help on the cut. Most places will have no problem helping out, espicially when you tell them what you are going to be doing. The sauce is easy to make and the baby leeks are available at most supermarkets. If you have trouble finding them, use full sized leeks which are trimmed down to a managable size. Cut the tops down and trim the bottom ends.

3 to 4 pounds, Short Ribs cut crosswise

1/2 Cup Peanut Oil

1/4 Cup Soy Sauce

1 tsp Sesame Seed

1 tsp Sesame Oil

2 Green Onions, Chopped

3 Tbs Chopped Garlic

2 tsp Chili Paste

1 1/2 Tbs Brown Sugar

1/2 Cup Rice Wine Vinegar

3 Bunches Leeks, rinsed and trimmed. Cut lengthwise and coat with olive oil for grilling.

Ginger Dipping Sauce

1 Cup Rice Wine Vinegar

2 Tbs Fresh Cilantro, Chopped

2 tsp Fresh Ground Ginger

Place the short ribs into a non-aluminum pan. In a bowl, combine all marinade ingredients and pour over the ribs. Allow it to sit for 2 hours at room temperature or allow them to marinate overnight. Turn the ribs 3 or 4 times if you allow them to sit overnight. Do not leave the ribs out longer then 2 hours at room temperature, place them into the refrigerator. If you use a gas grill, fire it up to a medium/high temperature. Wait until the grates are just turning hot and add the leeks. Allow them to char slightly, about 3 minutes on each side. All grills are different, so please keep an eye on them. Now that the grill is good and hot, place the marinated ribs around the center of the grates. The ribs should be good at 3 to 4 minutes on each side. Transfer the meat and leeks onto a large platter. Combine the sauce ingredients together and serve along with the meat in small bowls or dipping ramekins.

Spice Crusted Pork Tenderloins

Cooking this nice piece of meat on the grill is actually pretty easy. Sear this over a high heat until it is golden brown and then slide it over to the cooler side of the grill, along the edges. Make sure to turn it occasionally for the final 10 to 12 minutes.

3  12 to 14 oz Pork Tenderloins
1  tsp Salt, or to taste
1  tsp Pepper, or to taste
3  Tbs Olive Oil
2  Tbs Chopped Garlic
3  Tbs Fennel Seed
3  Tbs Ground Cumin
1  Tbs Ground Cinnamon
1  Tbs Brown Sugar




Sprinkle the tenderloins with salt and pepper. In a small bowl combine the olive oil, garlic, fennel, cumin, cinnamon and sugar. Mix well and then coat the tenderloins generously. Grill over the center of a hot fire, turning once or twice for about 5 minutes. Follow the directions from above to finish the tenderloins. Check for doneness by cutting itno the thickest part of the tenderloin, it should be just a slight pink in the center. Remove the pork from the grill and allow it to rest for about 5 minutes before slicing and serving.

It has been a fantastic summer so far and I want to say thanks to everyone who has been following me on this incredible journey called Kitchen Time. I am always trying to learn new things, present those same ideas and make myself a better Chef. After taking a couple of weeks off to concentrate on my duties as a husband and father, it is back to the computer for some overdue writing. Coming up over the next several days...I promise to update everyone on my diet with some more healthy living tips, work some magic as we talk about dry rubs and marinades and the week is going to finish off with an amazing piece on Sushi!!

Thanks again and don't forget to check out the Kitchen Time Facebook page

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!