SALT AND PEPPER, take a break.
Goya® Adobo All Purpose Seasoning is a staple in Latino cooking. So why not make the most of the growing Latino ﬂavor trend by stocking our entire line of Adobo products? Give your customers a choice in authentic taste and quality with just the right kick that will boost their dishes and of course, your sales.
© 2009 Goya Foods, Inc.
Contact your Goya sales representative or call us at (201) 348-4900 and get ready to say...
endless summer number
Flavours of India
Flavours of Mexico
Color your diet, fresh fruit 10 ways
7 8 9
and further in... number
Every day Choose the best oil Eat this now: Fresh plums Color your diet: Fresh fruits 10 ways
Exotic kitchen Flavours of India Flavours of Mexico
Cooking together 6 reasons to eat more beans BBQ
33 35 38
Party time Winning combiantions: Food & Wine pairings Happy hour Energy drinks 7 Easy appetizers
40 42 43 44 45
Health Appetizers under 100 calories Cooking tips Broccoli may undo diabetes damage Incredible shrinking snacks 9 foods that reduce stress
Dinner time Tasty meals, recipes Fresh ways to dress up a table
52 54 55 56 58 59
Beauty Foods to give you gorgeous hair Shampoos Face wash DIY at home spa tricks Getting the most out of your mascara Beauty info
Tasty meals, recipes
Publisher flavoursmedianv Contributing Editor Joanna Hopkins Holly Meyer Photographers Luis Mejia Sancho Labon Nicole Kelly Creative Director Sally Blanchard Sales Manager Nicole Kelly T: 297 5622301 / 5831278
A Sprinkle of Salt May Brighten Your Mood But Too Much Can Lead to High Blood Pressure
A study by the University of Iowa suggests that perhaps you shouldn’t feel guilty about shaking a little salt onto your fries or flank steak.The researchers say salt acts as a natural anti-depressant, which may explain why we crave it in spite of the health risks with consuming too much of it. While too much can lead to high blood pressure and heart disease, a lack of it could cause “psychological depressions,” the study said. The University of Iowa researchers discovered that rats began to behave erratically and shun foods and activities they normally enjoyed when they were deprived of salt. Psychologist Kim Johnson, who led the team, told the journal Physiology and Behaviour: “Things that normally would be pleasurable for rats didn’t elicit the same degree of relish. This leads us to believe that a salt deficit and the craving associated with it can induce one of the key symptoms associated with depression.” Johnson went on to say, “This suggests that salt need and cravings may be linked to the same brain pathways as those related to drug addiction and abuse.” Have you had your “fix” of salt today?
Q:Do Eggs Need to Be Refrigerated?
Some people store them on the counter First, the extra-safe rules from the people who cover all the bases: Raw eggs should be refrigerated at 40 degrees Fahrenheit or lower when you’re not using them. “[Eggs] should not be left at room temperature for more than two hours, including the time used to prepare and serve them. Allow no more than 30 minutes to one hour when it’s 85 degrees Fahrenheit or hotter [out].” “The main safety concern with shell eggs is Salmonella enteritidis [SE] bacteria inside the egg”. “Occasionally, hens become infected with SE and deposit the bacteria in the egg as it is being formed in the reproductive tract. Eggs look, taste, and smell completely normal.” One egg in 20,000 may contain salmonella, which is a contamination rate of 0.005 percent. Storing eggs below 40 degrees Fahrenheit “keeps bacteria from growing to large enough numbers to cause illness.”
Does drinking water during or after a meal disturb digestion?
No. There’s no concern that water will dilute the digestive juices or interfere with digestion. In fact, drinking water during or after a meal can actually improve digestion. Water and other liquids help break down the food in your stomach and keep your digestive system on track. Looking for other ways to promote good digestion? Focus on a healthy lifestyle. Eat plenty of fruits, vegetables and whole grains. Maintain a healthy weight. Include physical activity in your daily routine.
Choose the Best
Cooking Oil Walk down the crowded cooking oil aisle in the supermarket and it’s downright overwhelming. To choose the best of the bunch, consider nutrition, flavor, and heat tolerance (some oils smoke and burn if heated too high). Most oils have a shelf life of one year, unopened. Once opened, most stay fresh for about six months. Keep your cooking oils tightly covered and away from light and heat. When it comes to total fat and calories, all cooking oils pro-
vide about the same 14 grams of total fat and 120 calories per tablespoon. The difference lies in the proportions of saturated, monounsaturated, and polyunsaturated fatty acids that the oil brings to the table. Remember that saturated fats tend to raise LDL (bad) cholesterol levels, so it’s best to limit intake. Monounsaturated fats decrease risk of heart disease and may also help keep blood sugar in check. Omega-3 fats are thought to protect the heart and enhance cognitive and behavioral development in children.
Nutritionally, canola oil is a great choice. It’s the lowest in saturated fat and is high in heart-healthy monounsaturated and omega-3 polyunsaturated fats. It has a smoke point similar to peanut oil and can therefore tolerate high heat. Canola oil is mild in flavor so it’s ideal for making salad dressings. It’s also great for wok cooking and baking. You can substitute ¾ cup of canola oil for 1 cup of a solid fat such as butter or shortening in most baked goods.
Extra virgin olive oil has a distinctive flavor and it’s also high in heart-healthy monounsaturated fat. We love to dip our bread in it and to drizzle it over steamed vegetables to add flavor.
.................................................................................................................................................................................... Canola Oil: Sesame Oil: Peanut Oil: Olive Oil: .................................................................................................................................................................................... This is great for Asian cooking and marinades. It has a very strong flavor so a little bit goes a long way.
A flavorful culinary oil, peanut oil is high in hearthealthy monounsaturated fats. It does well under high heat so you’ll see it in places like Chinese restaurants where there’s a lot of wok cooking going on. It has a nice nutty flavor too.
Mixed Fruit & Vegetable Salad
Today’s vegetable recipe: An unusual and refreshing salad, a bright mix of chopped fruits and vegetables tossed with no more than salt and pepper and a little cinnamon. Low carb. Weight Watchers 1 point. Vegan. No added fat. So why is it that ‘vegetables’ are usually served as a side dish and ‘fruit’ as dessert? This salad really surprised me. Not only is it pretty -- isn’t it pretty?! -- but instead of being a ‘savory’ salad, as expected, it’s a ‘sweet’ salad, despite having no added sugar. The fruit alone adds so much sweetness to the crunch of the vegetables -- it made for a wonderful light dessert two nights in a row, and I can’t wait to make it again. The salad’s texture was best shortly after it was mixed but the flavors melded beautifully after resting a few hours that I’m happy to say that it can be made in advance a few hours or even overnight. You could use any vegetables, I suppose, but the cantaloupe and apple, the cucumber and peppers, all mixed with the citrus, well, they were just perfect, just perfect. MIXED FRUIT & VEGETABLE SALAD Hands-on time: 25 minutes Time to table: 25 minutes Makes about 4 cups
Ingredients 1 apple, skin on 1 cup cantaloupe 2 tomatoes 1/2 an English cucumber, skin on 2 bell peppers (I used 1 green and 1 yellow, red would have added color contrast) 1 orange Zest and juice of a lime Fresh basil, cut into ribbons Cinnamon to taste Salt & pepper to taste Directions Cut the apple, cantaloupe, cucumber and peppers into a small neat dice. Zest the orange, then slice off the skin, cut the flesh into a small neat dice. Stir the orange zest, orange flesh and remaining ingredients into the fruit and vegetable mixture. Transfer to a serving bowl, garnish with a sprinkle of additional cinnamon and a piece of fresh basil.
NUTRITION ESTIMATE Per Cup: 79Cal; 0g Tot Fat; 0g Sat Fat; 0mg Cholesterol; 10mg Sodium; 20g Carb; 4g Fiber; 15g Sugar; 2g Protein; Weight Watchers 1 point
Eat This Now: Fresh Plums “The darker, the better” has been the mantra with antioxidant-rich fruits. But new research out of Texas A&M University suggests that yellow-fleshed plums may be just as packed with free-radical-fighting powers as redfleshed varieties. In fact, all plums (which are in season now) are as antioxidant-dense as blueberries, which means they’re impressive allies in heart-disease and cancer prevention. What’s more, in vitro tests suggest that they may also reduce the prospect of clogged arteries and inhibit the proliferation of certain breast-cancer cells. For an extra antioxidant boost, slice and sprinkle with cinnamon.
Color your diet Fresh fruit 10 ways With little effort, you can transform fresh fruit into interesting and delicious creations. Here are 10 ways to reinvent these sweet options. Nature offers many sweet choices for eating well: juicy red cherries, plump purple plums and luscious tangerines — just to name a few. In fact, all fruits fit into a colorful and healthy diet. You can enjoy fresh fruits as they come: whole or perhaps sliced. But with minimal work, you can transform fresh fruit into lively snacks, side dishes, desserts and meals. Here are 10 ways to reinvent and rediscover these sweet options. Grilled fruit slices. Cut apples, pears or peaches into chunks, brush lightly with canola oil and sprinkle with cinnamon. Place on skewers or wrap in foil. Grill on low heat for 3 to 5 minutes. Peach honey spread. In a bowl, add 1 sliced peach, 2 tablespoons honey and 1/2 teaspoon cinnamon. Mash with a fork until the mixture is the consistency of chunky applesauce. Serve as a topping for pancakes or French toast, or serve it over roast chicken or pork. Lemon-lime fruit dip. Mix together 1/2 cup low-fat, sugar-free lemon yogurt, 1 teaspoon fresh lime juice and 1 teaspoon lime zest. Serve with pineapple chunks, strawberries, diced kiwi, sliced bananas and grapes. Frozen fruity pops. In a blender, add sliced strawberries and bananas, 1/4 cup orange juice, and 3/4 cup low-fat strawberry yogurt. Blend until smooth. Pour into 2- to 3-ounce molds or paper cups with sticks placed in the centers. Freeze for 3 hours or until completely frozen. Romaine and fresh strawberry salad. Combine 2 cups romaine lettuce and 1/2 cup sliced strawberries in a bowl. Drizzle with 1 1/2 tablespoons raspberry vinaigrette dressing and toss well. Sprinkle with 1 tablespoon cashews.
“Truth is a fruit which should not be plucked until it is ripe.” Blueberry-banana smoothie. In a blender, add 2 fresh or frozen bananas, 1/2 cup fresh or frozen blueberries, and 1 cup low-fat vanilla yogurt. Blend until smooth. Plum salsa. Mix together 1 cup chopped plum, 1 teaspoon dried cilantro, 2 tablespoons chopped onion, 2 teaspoons cider vinegar, 1/4 teaspoon hot sauce and 1/8 teaspoon salt. Serve with roasted or grilled chicken breasts. Broiled fruit kebabs. Thread cubed fruit, such as cantaloupe, pineapple, mango or honeydew, onto skewers. Place skewers on a baking sheet and sprinkle with brown sugar. Broil until slightly bubbly, about 2 minutes on each side. Berries a la mode. Place 2 cup berries, such as raspberries, blueberries or strawberries, in a baking dish. Sprinkle with 1/8 teaspoon cinnamon and 1/3 cup low-fat granola. Bake at 350 F until fruit is bubbling, about 30 minutes. Top each serving with 1/2 cup fat-free vanilla ice cream. Mango salsa pizza. Mix together 1 cup chopped red or green bell peppers, 1/2 cup chopped onion, 1/2 cup chopped mango, 1/2 cup chopped pineapple, 1 tablespoon lime juice, and 1/2 cup fresh cilantro. Spread over a 12-inch prepared pizza crust. Bake at 425 F until the toppings are hot and the crust is browned, about 5 to 10 minutes.
Fruit Salad with Ginger Syrup For ginger syrup 3 cups water 2 cups sugar 2 cups thinly sliced fresh ginger (1/2 lb; from a 10-inch piece), left unpeeled For fruit salad 4 cups (1-inch pieces) summer fruit (such as mixed berries, melons, peaches, and/or nectarines) 3 tablespoons small mint leaves Make syrup: Bring water, sugar, and ginger to a boil in a 2-quart saucepan, then stir until sugar is dissolved. Simmer 10 minutes, stirring occasionally, then remove from heat and let steep 15 minutes. Pour ginger syrup through a sieve into a bowl, discarding ginger. Chill, covered, at least 2 hours. Make fruit salad: Toss fruit and mint with 1/4 cup syrup, or to taste.
Pepia Yellow Tail
[ yellow tail ]
Heads up, drink responsibly
[ yellow tail ] is a registered trademark of Casella Wines Pty Ltd. ÂŠ 2007 W.J.Deutsch & Sons, Ltd. Imported by W.J.Deutsch & Sons, Ltd.
tails, you win.
gourmet home cooking
flavours of india colorful & spicy Aromatic ingredients and fresh spices, that is the Indian cuisine. Prepare an extensive, authentic three course dinner at home, cooking pleasure guaranteed!
Flour: 2 cups Salt: Half Tsp Water: Four Tbs Oil: Three Tbs
Ingredients for samosa stuffing:
Potatoes: Five (boiled) Onion: One (finely chopped) Oil: One Tbs Peas: One cup (shelled) Ginger: One Tbs (grated) Coriander: Three Tbs (green, finely chopped) Green Chili: One (finely chopped) Coriander seeds: One Tsp (powder) Water: As required Lemon Juice: Two Tbs Cumin seeds: One Tsp Cayenne pepper: 1/4 tsp Garam masala: One Tsp Oil
Method of preparation for Samosa pastry:
First mix the flour and salt. Add four tbs of oil to it and mix it well. Add water and make stiff dough out of it. Add water slowly or you might ruin whole thing. Knead the dough till it becomes smooth. Keep the ball for minimum 30 minutes untouched in a plastic bag.
Method of preparation for Samosa stuffing:
First, peel the potatoes and cut it into small pieces. Keep it aside. Take a frying pan and add four tbs of oil to it. Heat it at medium flame. Add onion to it when oil is hot and fry it well till it turns brown. Add coriander, ginger, peas, green chili, and water to it. Cover it up and lower the heat. Keep it in this condition for few minutes till the peas are coked. Add more water if required. Now add garam masala, potatoes, salt, cumin, cayenne, coriander seeds and lemon juice to it. Stir it till it is cooked. Method of preparation for Samosa: You will have to knead the dough again for a minute. Now make small
balls out of it. Roll the ball into round shape. Cut it into two halves. Now make cone out of it overlapping the seams. Fill the cone with stuffing and close it after applying little water at the edges. Heat the oil in a frying pan. Oil should be deep enough to fry the samosa completely. Now fry the samosa in medium flame. Turn the samosa and fry it fully till golden brown. Enjoy it with sauce or chutney.
Paneer Tikka Ingredients:
250 gms Paneer Pinch tandoori color 1/2 cup Curd (tied in cloth for 2 hours) 1 tbsp ginger-garlic paste 1 tsp red Chilli Powder 1/2 tsp tandoori Masala 1/2 tsp Chaat Masala 1/2 tsp garam masala 1/2 tsp Cumin Seeds, crushed 1 tbsp each Capsicum, Onion, Tomato, Carrots, sliced in long stripes Coriander leaves, finely chopped 1 tbsp Butter
1. Add red chili powder, garam masala powder, ginger garlic paste, tandoori color, tandoori masala, coriander leaves, salt to curd and mix well. 2. Add chopped paneer pieces. Keep it aside for about an hour. 3. Heat oil and some butter in a pan. Fry the paneer masala till paneer turns golden brown. The tikka is ready. 4. Add remaining butter to pan, heat. 5. Add sliced vegetables, chaat masala and salt to taste. 6. Pour over the paneer tikka. Serve hot with sauce.
Chicken Curry with yogurt 2 cloves garlic, minced 1 onion, chopped
1 tbsp. olive oil 2 boneless chicken breasts, skinned, halved and cubed 1 1/2 tsp. ground coriander 1 tsp. ground ginger 3/4 tsp. ground cumin 1/2 tsp. ground cardamom 1/8 tsp. ground cayenne or more to taste 1/2 c. golden raisins 1/4 c. apricot preserves 2 c. low-fat or nonfat yogurt 2 tbsp. cornstarch Salt and pepper
In a large skillet, saute garlic and onion in oil until golden. Add chicken and saute until browned. Add 1/4 cup water, coriander, ginger, cumin, cardamom, cayenne, raisins and apricot preserves. Simmer uncovered for 15 to 20 minutes, stirring occasionally until chicken is cooked. The liquid will be mostly absorbed. Gradually stir yogurt into cornstarch until dissolved. Stir mixture into skillet. Simmer gently, until sauce thickens and no taste of cornstarch remains. Season with salt and pepper.
Chicken Tandori Ingredients
3 to 3 1/2 pounds chicken, cut into 8 pieces and skin removed 3 tablespoons lemon juice 1 1/2 tablespoons water & salt 1/4 teaspoon ground turmeric 1/2 cup plain yogurt 2 large garlic cloves, chopped 1 tablespoon fresh ginger 1 1/4 teaspoons ground coriander 3/4 teaspoon ground cumin 1/8 teaspoon cayenne 3 tablespoons cooking oil
1. Light the grill. Using a sharp knife, cut shallow incisions in the chicken pieces at about 1/2-inch intervals. In a large, glass dish, combine the lemon juice, water,
salt, and turmeric. Add the chicken pieces. Let the chicken pieces marinate for 5 minutes. 2. In a small bowl, combine the yogurt, garlic, ginger, coriander, cumin, and cayenne. Add to the chicken and lemon mixture. Let marinate for 10 minutes. 3. Grill the chicken over moderately high heat, basting with oil, for 10 minutes. Turn and cook, basting with the remaining oil, until just done.
Red Fish Curry
This signature dish of Kerala features firm chunks of kingfish in a deliciously spicy and tangy sauce flavored with tamarind. As a substitute for kingfish, look for other firm-fleshed fish, like the tilapia here.
1/2 cup vegetable oil 1/2 cup fresh curry leaves 15 garlic cloves, smashed 4 medium shallots, thinly sliced 1/4 cup of ginger, peeled and julienned 4 long hot green chiles, seeded and thinly sliced crosswise 1 tablespoon ground coriander 1/2 teaspoon turmeric & cayenne 2 tablespoons tamarind puree 1 cup tomato puree or one 14ounce can of whole tomatoes with juice, pureed in a food processor 6-ounce skinless tilapia fillets Salt and ground black pepper Cilantro leaves, for garnish
1. In a very large, deep skillet, heat the oil. Add the curry leaves and cook over moderately low heat until fragrant, +/- 2 minutes. Add the garlic and cook until softened, +/- 3 minutes. Add the shallots, ginger and chiles and cook for 5 minutes. Add the coriander, turmeric and cayenne and cook, stirring, until fragrant, about 2 minutes. Add the tamarind and tomato purees and simmer over
minutes. Add the tamarind and tomato purees and simmer over low heat until thickened, about 10 minutes. 2. Season the tilapia fillets with salt and black pepper and nestle them in the sauce. Cover and simmer over moderately low heat, turning once, until the fish is just cooked through, about 4 minutes per side. Transfer the fish to plates and spoon the sauce on top. Garnish with the cilantro leaves and serve.
Punjab has an abundance of milk and therefore milk products are an important part of daily diet. No meal is complete without large glassfuls of butter milk or lassi (yoghurt drink). Lassi is primarily a sweet drink that is a regular feature in North Indian homes. The drink is taken cold and is a good way to beat the scorching heat and get refreshed. In addition it is considered to be a healthy drink as it is made of curd and is devoid of any artificial additives. The flavor of lassi can be further enhanced by blending fresh fruits like mango or strawberry and one can enjoy a glassful of your healthy beverage.
1 cup of yogurt Â˝ a cup of water Â˝ a cup of ice cubes 3 to 5 teaspoons of sugar A pinch of salt A dollop of plain yogurt for garnishing Blend all the ingredients at high speed till frothy.
Add a dollop of fresh yogurt on top.
1 tsp cumin seeds 1 cup plain yogurt 1 cup chilled milk 2 teaspoons lemon juice 1/2 to 1 tsp salt 1/2 cup of ice cubes
alcium for Kids
Help your kids learn to love milk
The recommended calcium intake for children ages 4 to 8 years is 800 mg per day (about three 8-oz glasses of milk) and for ages 9 to 18 is 1300 mg per day. A survey, however, found that there is a serious deficiency in the amount of calcium most children are getting. Don’t want your kid to fall into that category? Try these 10 tips and they’ll learn to love milk in no time. 1. Make your milk chocolate While the sugar in chocolate or strawberry syrups and powders must be accounted for in a child’s daily diet, adding flavor to the mix doesn’t detract from milk’s vitamins and minerals. 2. Eat your dessert Many of their favorite snacks are made from milk — think pudding, fruit yogurts or ice cream — and can add to the daily intake. Check out the assortment of low-fat varieties of sweet treats now available. 3. Start with cereal Cereal is not only a hearty way to start off the day, but a healthy one, too. Consider using milk in place of water when preparing hot cereals. 4. Combine it with cheese Adding cheese to sandwiches and salads provides extra zing — and additional calcium — to meals. Try goat cheese, feta and blue cheese in addition to the more traditional ones. 5. Eat green Remember nondairy sources of calcium: Stir-fry up some broccoli or make a spinach quiche in a pre-made crust for a calcium fix — in addition to many other vitamins those meals provide that are critical to your child’s diet. 6. Opt for orange juice For picky drinkers who push away glasses of milk, try orange
juice. Many brands are fortified with extra calcium, making it as full of the mineral as its counterpart. 7. Do the salmon swap A 3-oz can of salmon with bones packs in 200 mg of calcium, so swap a tuna sandwich for one made with canned salmon. Kids may not notice any difference beside the color. 8. Try tofu One-half cup of raw, regular tofu prepared with calcium offers a whopping 434 mg of calcium — and takes on the flavor of whatever you cook it with. Try it stir-fried in your favorite Chinese marinade. 9. Consider supplements Whenever possible, calcium should come from food sources. However, if you think your children are not getting adequate calcium from their diets, talk to your pediatrician about a calcium supplement. To ensure the best absorption, no more than 500 mg of calcium should be taken at one time. 10. Be a role model Drink milk and eat calcium-rich snacks and meals. Explain to your children that it’s no accident that these types of foods find their way into your diet; you’re planning for a future with strong bones and good health.
colorful & tasty
flavours of Mexico Mexican food assimilates well into any kitchen because of its versatility. The beauty of cooking Mexican food comes from the ability to substitute ingredients when authentic products are not readily available. A simple overview of the basic palate of this Hispanic cuisine allows the chef to develop flavors that mimic authentic Mexican food even if you are miles from chilis and Panela cheese. Mexican spices are many and vary dependent on the parts of Mexico where they originate. Some of the universal components are corn, beans, peppers, tomatoes, and cheese. Although meat appears to be a staple in most Mexican dishes, many meals in the country sides of Mexico are vegetarian. Authentic Mexican food is relatively healthy. If you have access to fresh vegetables, you can make some authentic Mexican dishes. Even a lack of Mexican cheese can be remedied with similar tasting cheeses or by whipping up a batch of farmerâ€™s cheese.
Spices are an important ingredient, that give dishes their authentic character. Cumin and Oregano are the big guys in Mexican cuisine. Cilantro is also a favorite, as well as Bay leaves and powdered chilis. These are the basics that can get any kitchen into Mexican mode.
Guacamole, a dip made from avocados, is originally from Mexico. The name is derived from two Aztec Nahuatl words - ahuacatl (avocado) and molli (sauce). The trick to perfect guacamole is using good, ripe avocados. Check for ripeness by gently pressing the outside of the avocado. If there is no give, the avocado is not ripe yet and will not taste good. If there is a little give, the avocado is ripe. If there is a lot of give, the avocado may be past ripe and not good. In this case, taste test first before using. Ingredients 2 ripe avocados 1/2 red onion, minced 1-2 serrano chiles, stems and seeds removed, minced 2 tablespoons cilantro leaves, finely chopped 1 tablespoon of fresh lime juice 1/2 teaspoon coarse salt A dash of grated black pepper 1/2 ripe tomato, seeds and pulp removed, chopped Garnish with red radishes or jicama. Serve with tortilla chips.
Guacamole and Salsa
1. Cut avocados in half. Remove seed. Scoop out avacado from the peel, put in a mixing bowl. 2. Using a fork, mash the avocado. Add the chopped onion, cilantro, lime or lemon, salt and pepper and mash some more. Chili peppers vary individually in their hotness. So, start with a half of one chili pepper and add to the guacamole to your desired degree of hotness. Be careful handling the peppers; wash your hands thoroughly after handling and do not touch your eyes or the area near your eyes with your hands for several hours. Keep the tomatoes separate until ready to serve. Remember that much of this is done to taste because of the variability in the fresh ingredients. Start with this recipe and adjust
to your taste. 3. Cover with plastic wrap directly on the surface of the guacamole to prevent oxidation from the air reaching it. Refrigerate until ready. 4. Just before serving, add the chopped tomato to the guacamole and mix. Variations For a very quick “guac” just take a 1/4 cup of salsa and mix it in with your mashed avocados.
Chili con Carne
You don’t need to have tomatoes in your guacamole. To extend a limited supply of avocados, add either sour cream or cottage cheese to your guacamole dip. Purists may be horrified, but so what? It tastes great. In fact, guac with some cottage cheese added to it is my favorite.
Pico de Gallo (salsa) Although the Spanish word salsa translates into English simply as “sauce” (sals is an obsolete form of the English sauce), we understand the term to mean a mildly to intensely spicy uncooked condiment most often, though increasingly less so, associated with Mexican and other Latin American cuisines. Chips-and-salsa sit on the tables of most Mexican restaurants, and market shelves are lined with scores of variations of the increasingly popular relish. Traditional salsas—and many innovative versions—begin with tomatoes, fresh ripe ones in season and canned tomatoes the rest of the year, or tomatillos—but the concept has been stretched to incorporate everything from watermelon, cherries, mangos, and bananas to pumpkin seeds, green olives, black beans and minced clams. Made with good ingredients and the proper
Burritos balance of heat, acid, and salt, nearly any mixture, however unusual, can be wonderful, though I prefer not to deviate too far from the original tradition. There’s a point at which a salsa should be called something else. Salsas are most often rough textured, with the ingredients cut into small to medium dice, but there are also several traditional salsas from Mexico that are smooth or nearly so. In Mexico and beyond, salsas are used as condiments with egg, fish, poultry, meat, cheese, and rice dishes and, of course, on tacos. You find similar condiments, dif-
ferently named of course, in Africa, India, the Middle East, and the Mediterranean, anywhere that peasant foods are flavorful and robust and where there are plenty of fresh vegetables available.
Salsa Mexicana (Pico de Gallo)
This is the simplest and one of the most common of the traditional Mexican salsas and its coarse texture really makes it more of a relish. But made with ripe tomatoes it is as good with tortilla chips as it is with tacos, grilled meats and onions, and rice, anywhere at all that you want a bright, tart,
savory accompaniment. If the only tomatoes you have at hand are plum tomatoes, you may need to add three or four tablespoons of water to achieve the right consistency. • 3 ripe, red tomatoes, stem end removed & discarded, chopped • 1 small white onion, chopped • 2—3 serrano chili peppers, stemmed and minced • 1/2 cup cilantro leaves, chopped • kosher salt In a medium bowl, toss together the tomatoes, onion, peppers, and cilantro. Add ko
20 sher salt to taste and let the mixture rest at least 30 minutes before serving.
Burritos Ingredients • 6 (8 inch) flour tortillas • Spicy Black Bean Veggie Burgers • 1 (15 ounce) can pinto beans, rinsed and drained* • 1/2 cup sliced green onions • 1 1/3 cups salsa, divided • 1/2 teaspoon chipotle chili powder • 1 cup shredded Cheddar cheese • 3 cups sliced lettuce • 1/3 cup fat-free sour cream • Sliced green onions (optional) Directions 1. Tightly wrap tortillas in foil. Bake at 350 degrees F about 7 minutes or until softened. 2. Meanwhile, cut Spicy Black Bean Veggie Burgers into bite-size pieces. Set aside. 3. Use back of spoon to slightly mash beans. Stir in 1/2 cup onions, 1/3 cup of the salsa and chili powder. Spread bean mixture on each tortilla just below center. Sprinkle veggie burger pieces and cheese on top of bean mixture. Fold bottom edges of tortillas over filling. Fold in sides. Roll up. Secure with toothpicks, if necessary. 4. On baking sheet coated with nonstick cooking spray or lined with parchment paper, place tortilla packages, seam side up. Bake at 350 degrees F about 15 minutes or until heated through and beginning to brown. 5. Arrange lettuce on six serving plates. Top with tortilla packages, removing toothpicks, if used. Spoon remaining 1 cup salsa and sour cream on top. Sprinkle with additional onion if desired. FOOTNOTES * Lower sodium by substituting dried beans for the canned beans. In medium saucepan combine 3 cups water and 3/4 cup dry pinto beans. Bring to boiling. Reduce heat. Simmer, uncovered, for 2 minutes. Remove from heat. Let stand, covered, for 1 hour. Drain. Rinse. Return beans to saucepan. Add 3 cups fresh water. Bring to boiling. Reduce heat. Simmer, covered, for 1 to 1 1/2 hours or until beans are tender. Drain.
Ingredients • 3 1/2 cups shredded cooked rotisserie chicken (from a 2 1/2-lb bird) • 3/4 teaspoon salt • 1/2 teaspoon black pepper • 1 large onion and thinly sliced crosswise • 2 tablespoons vegetable oil • 2 large garlic cloves, thinly sliced • 5 oz coarsely grated Monterey Jack cheese (with or without hot peppers; 2 cups) • 8 (7-inch) flour tortillas Special equipment: a well-seasoned ridged grill pan Accompaniments: sour cream; salsa; fresh cilantro sprigs Garnish: lime wedges Preparation Sprinkle chicken with 1/2 teaspoon salt and 1/4 teaspoon pepper. Cook onion with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper in oil in a 10- to 12-inch skillet over moderate heat, stirring occasionally, until golden, about 6 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute, then transfer to a large bowl. Add chicken to onion mixture along with cheese. Put 1 tortilla on a cutting board and spread 1/2 cup chicken mixture over half of tortilla, then fold other half over to form a halfmoon, pressing firmly on seam. Assemble 7 more quesadillas in same manner. Heat lightly oiled grill pan over high heat until it begins to smoke, then reduce heat to moderate and grill quesadillas, 2 at a time, turning over once, until cheese is melted and golden brown grill marks appear, about 4 minutes total per batch. Transfer with a spatula to cutting board and cut in half.
Tortilla Soup Ingredients • 6 6-inch-diameter corn tortillas • Nonstick vegetable oil spray • 1 teaspoon chili powder • 1 poblano chili* • 1 teaspoon cumin seeds • 2 tablespoons vegetable oil • 1/2 cup finely chopped onion • 2 garlic cloves, minced • 3 14 1/2-ounce cans vegetable broth • 1 14 1/2-ounce can diced tomatoes in juice • 1 tablespoon fresh lime juice
• 1 ripe avocado, pitted, peeled, cubed • 1/4 cup chopped fresh cilantro Preparation Preheat oven to 350°F. Cut 2 tortillas into matchstick-size strips. Arrange strips on baking sheet; spray with nonstick spray. Sprinkle with chili powder; toss. Bake until crisp, about 15 minutes. Set aside. Char poblano chili over gas flame or in broiler until blackened on all sides. Enclose in plastic bag 10 minutes. Peel, seed and finely chop chili. Set aside. Stir cumin seeds in heavy small skillet over medium-low heat until fragrant, about 4 minutes. Transfer to spice grinder; process until finely ground. Set aside. Cut 4 tortillas into 1-inch pieces. Heat oil in large saucepan over medium heat. Add tortilla pieces; cook until crisp and golden, stirring occasionally, about 15 minutes. Add poblano chili, onion and garlic; sauté 2 minutes. Add broth, tomatoes with juices and cumin. Simmer gently over mediumlow heat 20 minutes. Stir in lime juice. Season with salt and pepper.
Chili con Carne Ingredients •2 cans (15 ounces each) red kidney beans or small red beans, drained •1 can (8 ounces) corn •1 tablespoon vegetable oil •1 large onion, quartered, sliced •1 green bell pepper, chopped •1 pound ground round •1 can (14.5 ounces) tomatoes •1 can mild green chile peppers •2 teaspoons finely chopped jalapeno chile pepper, optional •1 can (8 ounces) tomato sauce •1 tablespoon chili powder •1 1/2 teaspoons salt •dash cayenne pepper, or to taste •dash ground cloves •1 small bay leaf Preparation Prepare beans unless using cans. Rinse dry beans, cover with cold water, and let soak overnight. Drain, transfer to a large saucepan, and cover with fresh water. Cover and simmer for about 1 hour, or until tender. Drain. In a large skillet, brown the onion, pepper, and ground beef in oil. Add the tomatoes, tomato sauce, peppers, and seasonings. Cover and simmer for 1 1.2 hours, adding a little water if needed to keep from sticking. Check and stir frequently. Add the cooked or canned beans and heat through.
6 reasons to eat more beans and lentils
Packed with nutrients, legumes are nature’s almost-perfect food. Here are 6 reasons to eat more of them
1 2 3
Control your weight A recent study in the Journal of the American College of Nutrition found that people who eat beans had a 22 percent lower risk of obesity and were more likely to have a smaller waist than people who didn’t eat beans. Beans are high in soluble fibre, which slows digestion and makes you feel full longer. One cup (250 mL) of black beans, for example, provides 60 percent of the daily value (DV)* for fibre. Pump more iron Combining iron-rich beans and lentils with good sources of vitamin C increases the body’s ability to absorb the iron. Lentils are a great source of iron; one cup provides 37 percent of the DV. Lower cancer risk In a review of dietary data from 90,630 women age 26 to 46, scientists at the Harvard School of Public Health found that those who ate beans and lentils
4 5 6
at least twice a week had a 25 percent lower risk of breast cancer than women who ate them just once a month. Boost your enzymes Copper—a trace mineral key to the function of several enzymes —is crucial for making skin pigment and connective tissues. One cup of adzuki beans has 34 percent of copper’s DV. Prevent birth defects Folate is, of course, a must for any woman considering having children, as it helps prevent defects in developing neural tubes. One cup of lentils provides a whopping 90 percent of the DV of folate. Control high blood pressure A recent Australian study found that dietary protein and soluble fibre help prevent hypertension and improve control of it. The researchers suggested legumes as a way to increase both nutrients in your daily diet.
Does your mouth water at the smell of rich smoky ribs cooking over an outdoor open flame? Does the taste of barbeque warm your heart and put a smile on your meat-loving face? Pick your protein of choice, whether it’s beef, pork or lamb, and let this guide help you grill the perfect set of ribs. Barbecue is the world’s oldest cooking method, heck, it may be the world’s second oldest profession, and people have been gnawing on ribs since the beginning of time. Barbecue was probably discovered by some pre-human tribe padding warily through the fragrant ashes of a forest fire following a particularly seductive scent. When they stumble upon the charred carcass of a wild boar they squat and poke their fingers into its side. They sniff their hands, then lick their greasy digits. The magical blend of warm protein, molten fat, and unctuous collagen in roasted meat is a narcotic elixir and it addicts them on first bite. They become focused, obsessed with tugging and scraping the bones clean, moaning and shaking their heads. The aromas make their nostrils smile and the flavors cause their mouths to weep. Today we do it almost the same way all across the world. Our noses lead us into a place of burning wood where we eat without forks or linen. Just pig on a stick, grease and goop on our faces. The meat is ethereal, kissed by smoke, hugged by sauce, and licked by fire. “Don’t play with your food” doesn’t apply when you’re eating barbecue. If you don’t get it on your shirt you’re not doing it right. This is primal, elemental, sensual eating. Pure carnal joy. Just like our ancestors. Since the beginning of time, cooking with fire has always meant a gathering the clan outdoors, and there is no more intimate gathering than hanging around the fire with the sweet smell of smoke and meat in the air, with a beer in hand, and loved ones at our table. If, as I suspect, a nation’s cuisine is at the core of it’s culture,
barbecue is as important to our heritage. To this day, nothing says “party” and “family” like barbecue. That’s the reason for this article. It is not so much about cooking as it is about feeding. There are a lot of step-by-step recipes, but the meat and potatoes of Jaime Boekhoudt is the concepts and techniques that allow us to feed friends and family well. This article is for all the trash-talkers around the world who aspire to make the best barbecue on the block, and then brag about it. It’s not hard. Strap on a bib (or better still, an apron), and dig in! Ingredients • 2 teaspoons sweet paprika • 2 1/2 teaspoons mustard powder • 1 teaspoon celery salt • 1 teaspoon onion powder • 1 teaspoon salt • 3/4 teaspoon crushed red pepper • 1/2 teaspoon garlic powder • 1/4 teaspoon celery seeds • 2 slabs baby back ribs • Vegetable oil, for oiling grates Directions Place chicken breasts, pork tenderloin, and flank steak each in 3 separate large nonreactive shallow platters. Add 1 cup of the marinade to the chicken, 1 cup to the pork, and 2 cups to the flank steak. Turn to coat and refrigerate all three platters for up to 2 hours, turning occasionally. Let return to room temperature for 30 to 45 minutes before grilling. While meat is marinating, assemble accompaniments as desired. Preheat a grill to medium high heat. Place the pork tenderloin on the grill and cook for 10 minutes, turning occasionally. Add the chicken breasts and flank steak to the grill and continue cooking, turning occasionally, until pork reaches an internal temperature of 145 degrees F (usually 20 to 25 minutes total), chicken reaches an internal temperature of 165 degrees F (usually 8 to 10 minutes total), and beef reaches desired degree of doneness, 145-150 degrees F for medium rare (usually 8 to 10 minutes total.) Remove meats from the grill and set aside to cool for 5 minutes before slicing thinly across the grain. Transfer sliced meats to a large
platter for serving and allow guests to assemble their own tacos according to their taste. Wrap the tortillas in foil and return briefly to the grill to heat through if desired. Serve with salsa and lime wedges.
South of the Border Meat Marinade for Grilling Combine all ingredients except the olive oil in a blender and process until smooth, 10 to 15 seconds. While the blender is still running, add the oil in a steady stream until completely incorporated. Yield: 2 cups marinade Chicken Grilling chicken is challenging because it needs to be cooked long enough so that the inside is THOROUGHLY done (ever hear of salmonella?) without the outside being burned. Here’s the recipe: 1. Make sure the chicken is dead. And plucked. 2. Throw the chicken onto a medium-hot grill. 3. Cook for between 30 and 45 minutes. 4. Turn every 10 minutes. 5. If you’re doing thin chicken cutlets, that time can be decreased slightly. 6. Brush the chicken with BBQ sauce (or a sauce of your choice) during the last 10 minutes. 7. To check and see if your bird is done, cut into the thickest part of the meat. It should have turned a white color. If the juices run clear, you’re good to go. Steak The best steaks for grilling are no thicker than 1½ inches, and
have narrow streaks of fat running through them. 1. For optimum flavor, marinate your raw steaks in the refrigerator for approximately 2 hours before grilling (by “marinate,” we mean stick them in a bowl of your favorite sauce or dressing, like teriyaki or red wine). 2. Throw those babies on a hot (setting = high) grill. You should hear a sizzle. 3. Cook for about 5 to 10 minutes for each side.
Vegetables Nearly any vegetable can be prepared on the grill. The biggest problem is that they take kinda long to cook. Speed the process by parboiling your veggies indoors until they are nearly done. Then brush them with a good oil and sprinkle them with seasonings. Now, on to the grilling: 1. Put them on a medium-hot grill. 2. You can thread a variety of vegetables on skewers to make them easier to manage, or you can cut large veggies in half and grill them individually. 3 The best veggies for grilling are tomatoes, eggplants, peppers, squash, and, of course, corn on the cob. 4. Turn the vegetables frequently, as they burn easily. 5. Vegetables should be removed when they can be easily pierced with a fork. MAINTAIN THE GRILL While most people are too lazy to clean their grills after every single meal, you should at least clean it once every couple weeks, especially if you’re using it on a regular basis. Unless you want your grilled corn on the cob to taste like ribs, you should follow these tips: 1. To keep your grill from getting crusty, either spray it with non-stick cooking spray (like Pam) or brush it with vegetable oil before using it. 2. Try lining the cooking grates with heavy-duty aluminium foil to make cleanup easier and extend the life of your grill. 3. Be sure to change your charcoal frequently (if you have a charcoal grill or hibachi, of course), and make sure the grill doesn’t get wet. When leftover, half-burned charcoal gets damp, it forms an acid. And acid is bad. 4. If you have a gas grill, after removing the food, close the cover and place the control knob on the “high” setting for a few minutes. This will allow
any sauce that stuck to the grill to “burn off,” making cleaning the grill easier. 5. Soak the cooking grates in warm, soapy water after use. If the burned-on food is being stubborn, attack it with oven cleaner and a wire grill brush or a steel wool pad (like Brillo). But be sure to read the instructions on the oven cleaner, and don’t overdo it. Grill surfaces can be sensitive. Like most food preparation techniques, grilling is not rocket science. Grill the way you live - with reckless abandon. Getting to know your grill and how various foods taste when prepared on it will make your barbecue experience a pleasant one. And your friends will feel better at the next Fourth of July barbecue knowing an experienced chef is at the helm. Oh, and we’ll take a cheeseburger, medium-well. Rib Grilling Tips 1. Marinate or season ribs overnight for the best flavor. 2. Grill the ribs slowly over low heat. 3. Keep the grill temperature range between 200°F and 225°F. 4. Keep your grill clean and oiled.
“Baste the ribs with barbecue sauce towards the end of the cooking process”.
Chile in a glass
"ROCCOLI AND #ARROT 3OUP 4HIS VEGETABLE RICH SOUP IS EASY TO MAKE AND FULL OF ¾AVOUR 0REP 4IME MINUTES #OOKING 4IME MINUTES -AKES SERVINGS CUPS BROCCOLI ¾ORETS MEDIUM CARROTS PEELED AND SLICED MEDIUM BAKING POTATO PEELED AND SLICED GARLIC CLOVES SLICED CUPS VEGETABLE STOCK TSP DRIED THYME 0INCH NUTMEG CUP MILK OR SOY MILK 3ALT AND FRESHLY CRACKED BLACK PEPPER TO TASTE 0LACE ½RST INGREDIENTS IN A POT "RING
TO A SIMMER AND COOK UNTIL VEGETABLES ARE VERY TENDER ABOUT MINUTES 0URmE SOUP IN A FOOD PROCESSOR OR BLENDER AND THEN RETURN TO THE POT AND HEAT TO A
&IG AND /LIVE 4APENADE ! DELICIOUS SPREAD TO SLATHER ON BAGUETTE SLICES AND SERVE WITH CHEESE SUCH AS BRIE 0REP 4IME MINUTES #OOKING 4IME .ONE
!DD THE REMAINING INGREDIENTS AND PULSE UNTIL ½NELY CHOPPED DO NOT PURmE 4RANSFER TO A SERVING BOWL AND COVER 2EFRIGERATE FOR
HOURS OR OVERNIGHT TO ALLOW THE ¾AVOURS TO
MELD AND THEN SERVE 7ILL KEEP A FEW DAYS IN
CUP DRIED BLACK MISSION ½GS SEE .OTE
NOTE $RIED BLACK MISSION ½GS ARE AVAILABLE
CUP PITTED KALAMATA OLIVES
IN THE AISLE WHERE OTHER DRIED FRUITS ARE SOLD
CUP EXTRA VIRGIN OLIVE OIL
4BSP BALSAMIC VINEGAR MEDIUM CLOVES GARLIC CHOPPED CUP PINE NUTS CUP COARSELY CHOPPED BASIL 0LACE THE ½GS IN A POT COVER WITH COLD WATER AND SET OVER HIGH HEAT "RING TO A BOIL AND THEN REMOVE FROM THE HEAT AND LET THE ½GS
PLUMP UP IN THE WATER FOR MINUTES $RAIN