What The F*ck Can I Eat?

When it comes to our health and our cooking not all salts are created equal. The great news is the tastier salts just so happen to be the better for you salts.  There is so much controversy surrounding salt, but it's not the naturally occurring mineral that should be getting the bad rap. Let's compare...

Table Salt  95 %"Chemically Cleaned" Sodium Chloride-

 Raw Salt is mined then dried at 1,200 degrees Fahrenheit. This heating process kills the 74 minerals, ions and other compounds that make salt beneficial to begin with. The dried salt then has anti-caking agents(aluminum hydroxide), synthetic iodine, and other chemicals added to it.

This snowy white salt is what we are all accustomed to seeing and eating. It is used in 90% of all processed foods. Refined Sodium Chloride is generally what causes high levels of sodium in the body. 

 

Sea Salt  90%Sodium Chloride-

Sea Salt is collected when sea water evaporates and leaves behind salt crystals. All minerals still intact.  Maldon,Celtic Salt and Fleur de Sel are all examples of sea salts. 

 

Himalayan Salt  85% Sodium Chloride- 

Mined from deep in the Himalayan Mountains this salt is the "creme de le creme" of salts. It does not undergo any processing and boasts 84 essential minerals.  Himalayan Salt regulates the water content throughout your body; promotes a healthy pH balance in your cells, particularly your brain cells; promotes blood sugar health and helps to reduce the signs of aging; just to name a few. This is exactly how salt should be used in the body!

 

I am going to have to go with number 3 as the winner for this one.  Keep in mind Sea Salt is waaaay better than Table Salt so don't think you're doing yourself a disservice by picking Sea Salt.

Some Salty Tips!

1. Salt should never be white. It should have an off white, pink, or grey hue.

2. Less is more. Better quality salts have bigger salt crystals and therefore take longer to dissolve when added to food. You might not taste the salt at first. Give it a chance to bloom. You can always add but never subtract!

3.If your salt comes in a grinder make sure the blade is ceramic NOT metal. Salt will absorb the heavy metals from the blade!! TOXIC

**BONUS**

One of my favorite DIY flavored salt recipes

 

Citrus Spice Salt

 Zest from 3-4 lemons

1/2 cup of Maldon Salt flakes

2 tsp dried chili flakes, ground

1 1/2 Tbsp fennel seeds, toasted then ground

Special equipment: sterilized air-tight jar, coffee grinder or blender.

1. Preheat oven to 300F (150C)
2. Zest lemons and spread out zest on a baking tray. Bake in the oven for 10-12 minutes to dry out. Shake the tray half way through to ensure even drying.
3. Remove tray from oven and allow zest to cool on tray. Air dry for a further 30 minutes.
4. While zest is drying toast fennel seeds in dry skillet until fragrant. 
5. Toss fennel seeds in coffee grinder with chili flakes. Pulse until coarsely ground.
   
6. Combine salt, lemon zest, fennel seeds and dried chili together in a mixing bowl. Mix well.
7. Store flavored salt in a clean, dry and airtight jar.

 

Sources: Salt. www.mercola.com

flavoredsalt. www.about.com

MIA

Slacking!! I have a legitimate excuse. 2nd concussion in the last three months. Good one right? New recipes being tested..hold tight!

Here is something to wet that whistle while you wait! 

Look Mom No BUNS!

  It's a burger sans beef and bun. Scoff if you must but this burger can stand alone and still deliver that hot juicy burger experience. I present to you THE ONLY turkey burger I will eat! No dry, bland patty here. This baby is moist, succulent and flavorful.

Asian Inspired Turkey Burgers

 

3 1/2 Tbs coconut oil, divided

1 medium onion, diced small

3 cloves garlic, minced

2 Tbs ginger minced

2 Tbs tamari

1 Tbs toasted sesame oil

3 scallions, minced

1/2 cup fresh cilantro, minced

1 1/2 lbs. ground turkey, dark meat 

1 large egg white, lightly beaten

 

1 carrot, ribbons made with veg peeler

1/2 cucumber, ribbons made with veg peeler

2 cups any type of sprouts, I used broccoli sprouts

 

 

1. Heat 2 tablespoons coconut oil in a medium skillet. Add onion, garlic, and ginger. Saute over medium heat until onions are tender and translucent. 

2. Remove onion mixture from heat and add tamari and sesame oil. Stir to combine. Set mixture aside to cool. 

3. In a large bowl add cilantro, scallions, egg white and turkey. Then add the cooled onion mixture. Use hands to mix all ingredients together. The mixture may seem loose but it will hold together!

4. Place cast iron skillet over medium high heat. Add remaining coconut oil. When the oil just begins to shimmer, add turkey patties and cook for about 4 minutes on each side. 

5. To check if the patties are done insert the tip of a knife into the center of one of the patties. The juices should run clear. The patties should also be firm to the touch. 

Garnish with ribbons of carrot and cumber. Top with sprouts. 

Serves 6

**Of course you can eat these burgers on a bun, I would recommend a brioche or sprouted whole wheat bun

**Sliced avocado would be a great addition

** The spread on my burger is a ginger almond sauce

Other knock out spreads would be a teriyaki mustard or a sriracha aioli ( fancy word for mayo)

ENJOY!




 

It's Hip To Be A Square

   The drama kids of the produce department. I'm talking about all of the misunderstood and sometimes strange looking vegetables you pass by when you are b-lining it for the jock and cheerleader veg like broccoli, green beans, potatoes, carrots, and celery (so predictable). Sticking to the standard fare you are missing out on some of the planets more flavorful and nutritious foods. For most people its because they don't know how to cook or prepare these delicious oddities. Here are my some of my favorite unappreciated veggies and how I like to enjoy them.

 

 TURNIP

 

 

Turnips can be used  just like a potato mashed, roasted, fried, baked. Make sure to cook for at least 30 minutes. If not cooked long enough turnips will have a bitter after taste. If you're boiling them to make a mash add a potato to the pot it will absorb the bitterness of the turnip. Try a roasted garlic and turnip mash. PERFECTION!

FENNEL

Fennel has a strong licorice/anise flavor especially when eaten raw. It delicious as a way to add crunch in a salad. If the flavor is to pungent raw trying using it in a sautee instead of onion. Roasting it  creates a complex flavor of sweet and savory. It is important to remove the core as it can be tough and unappetizing. The gorgeous fronds can be used like an herb and added to soups, dressings or sauces.  Dynamite with roasted beets and a citrus like orange in a simple green salad.

 

 

SUNCHOKE 

A knobby looking veg with a sweet and nutty taste. Often used with other root vegetables like potatoes and parsnips. But, it can definitely stand on its own when sauteed or pureed. Pairs well with mint, mustard, nut oils, onion, nutmeg, butter, cloves, cinnamon, and roasted meats. 

BRUSSELS SPROUTS

My absolute favorite!! I recommend peeling of the first layer of leaves to ensure a really clean sprout. Number one way to enjoy brussels sprouts is roasted. They develop a sublime caramelization. Steaming brussels and then throwing them in a pan to sautee also produces a tasty result. They take incredibly well to sauces and dressings. Brussels Sprouts are best friends with brown butter, bacon, and apple.

Warning** if your brussels sprouts start to smell you have over cooked them.

 

 I encourage you to pick up a vegetable you have never tried and give it a go the next time you cook. I bet you will be pleasantly surprised with how wonderful they truely are.

A One Knife Stand

   Every time I cook and the experience starts off with a dull knife  I swear things go very, very badly. A sharp knife is the building block of all you do in the kitchen. Is there anything worse than cutting into a beautifully lush tomato only to have it get smooshed and rendered pretty much useless by a  blunt blade?

 

  Buying the right knife. Ask yourself how often are you going to be butchering ,fileting, or carving?  Was the answer not that often or never? For the average person all you need is a quality chef's knife and maybe a paring knife, if your not comfortable using a big blade to do small jobs. That is it. Two knives, not six, not eight. So next time your in Williams and Sonoma tell the sales girl to step off.

Knives 101

WHERE?

The best quality knives come from either Germany or Japan.

WHAT?

 

Full Tang:

This means that the blade extends all the way through the handle as one solid piece of steel. These kind of  knives are virtually indestructible, and the handle will never separate from the blade.

 

 Forged Steel:

 Meaning the blade was "forged" out of one big piece of steel. These types of knives are a bit more pricey, but stay sharper longer. Avoid a cut or stamped blade.

 

 High Carbon Stainless Steel:

The best cutting edge is actually made with carbon steel, but this type of blade does rust and discolor. Making it a not so popular choice. High carbon stainless steel is a good second choice, will hold an edge very well, and will require virtually no maintenance.

Balance:

Now, this is individual. A good knife should be balanced in your hand. Meaning the blade and handle should weigh the same. To test this hold the knife by the knife palm ( the section after the blade and before the handle) using your pointer finger. If it feels right to you BUY that knife!

like this guy is doing!!

HOW MUCH!?

 

Prices can range anywhere from $100- $7,000. I am by no means saying you need to spend thousands of dollars. A good quality knife will probably run you around $120. I know it seems like a lot. But keep in mind the knife is the work horse of the kitchen and the one tool you use everyday. Here is a list of reputable brands 

1. Global 8-inch Chef's Knife, Japanese

2. Wusthof Classic 9-inch Chef's Knife Le Cordon Bleu, German

3. Kershaw Shun Classic 8-inch Chef's Knife, Japanese

4. Henckels Five Star 8-inch Chef's Knife, German

 

5. MAC Mighty Chef 8 1/2-in Standard French Knife, American

 

6. Misono UX10 Gyutou 8.2-inches, Japanese