Grilled Sea Bass with Asian Vinaigrette

Dear Reader,

The other day I was at Whole Foods and I saw fresh sea bass. I knew instantly that I wanted to make this lean protein. Fish is a great way to incorporate a lean protein into your diet. Steam or grill some vegetables along with a whole grain and you have a well balanced meal. Sea bass is low in calories 125 calories per one fillet (101g). It is a good source of vitamin B6, Magnesium, Phosphorus, and a great source of Selenium. You are also getting 24g protein within a serving and it has 3g total fat. Here is my recipe for Grilled Sea Bass with Asian Vinaigrette

Ingredients:

-Asian Vinaigrette:
1 tablespoon Hoisin sauce
1/2 teaspoon soy sauce
1/2 teaspoon teriyaki sauce
1/4 teaspoon sesame oil
1/2 teaspoon fresh ginger
1 tablespoon finely chopped cilantro
1/2 fresh lime juice

Grilled Sea Bass:
1 sea bass fillet (1 lb cut in 3 pieces)
2 tablespoons olive oil
2 teaspoons kosher salt
2 teaspoons freshly ground black pepper

Directions:
Add all the Asian vinaigrette into a bowl and mix until all ingredients are well blended. Set aside.

Heat grill to medium-high heat. Brush both sides of the fish with the oil and season each with 1 teaspoon of the salt and the pepper. Also, brush a small amount of the vinaigrette on the fish. Grill each side of fish about 6 to 7 minutes per side. Remove from the grill and immediately drizzle each fish with 2 tablespoons of vinaigrette.

The Best Chocolate Chip Brownie-Cherrybrook Kitchens

Dear Readers,

For years I have been trying to find a brownie mix that is egg and dairy free. Many pre-made brownies that meet this criteria are dry, gritty, and pretty much lifeless. I could never consume the traditional brownies due to their high content of dairy and fat. Most of all I didn't want to because of the high calories attached to it. I knew there had to be something that tasted great and I didn't have to feel guilty eating it. I found this company called Cherrybrook Kitchens. There website is http://cherrybrookkitchen.com or I have found their products at Stop and Shop in the health section. The brownie mix is egg, nut, and dairy free. All I do is add 3/4 cup water, 2.5 tsp canola oil, 1/3 cup applesauce (instead of margarine). The box calls for margarine. So choose which ever ingredient you like.

After I cooked the brownie mixture for 16 minutes I have the most moist and tender brownie you will ever taste. It has a nice crunch from the small chocolate chips that hold their shape. Also, a sweet but not over powering chocolate decadence that melts in your mouth. It's satisfying at only 220 calories. You can accompany this treat with some fresh berries and a sprig of mint. Enjoy!

Grass Fed Meat..Where to Buy It?

Dear Readers,

Have you ever wondered where your meat comes from? We all love hamburgers, fajitas, meatballs, chili, and baked ziti. My mouth waters just thinking about these dishes, however I have aways wondered where does my meat come from? Yes, we go to the local grocery store and pick up a pack of meat. It's even a bonus if the meat is on sale. So think again where does this meat come from? I am always on a food journey trying to find the best quality food that tastes fresh and has the most nutritional value for my money.

While I was in graduate school I did a lot of research on food and their relationship to our health. The concept that whatever the animal ingests does get absorbed into our bodies when we consume it. Many animals are given antibiotics through their food which helps them grow faster and bigger. However when we consume these animals we too get traces of antibiotics and pesticides into our bodies. Also these animals have more fat around the muscles and organs.

You may be thinking.."What is the hype on grass fed animals..or what does this mean?? To make it simple..many animals especially cows are given corn as their main course of food. Odd right?? Cows are supposed to eat grass. Many aren't given grass because it's expensive and corn is cheaper. However, corn isn't natural to cows and this is why the meat has more fat and the rise of e. coli becomes more predominate.
Grass fed meat has less fat, less cholestrol, and fewer calories.

I found a website for a local nj farm that raises there own cows. Here is some information on their website:(Beechtree farms- Hopewell, NJ)

Grassfed beef has two to four times more omega-3s, the “good fat” and conjugated linoleic acid CLA’s. Omega-3’s are an important building block in every cell of your body. People who eat food with more omega-3 and CLA’s are less likely to have heart problems, develop cancer, arthritis and high blood pressure. They are also less likely to suffer from depression, attention deficit disorder and Alzheimer’s disease. Grass-fed beef is loaded with vitamins A, D and E as well as beta-carotene.

When you are buying meat look for the labels:
-Grass fed
-Local
-Antibiotic free
-Pesticide free

I buy a lot of my meat the following stores:
-Whole Foods
-Kings (they have the brand Bell & Evans organic- they sell poultry)
http://www.bellandevans.com/index.cfm?act=www.bellandevans.com_organic
-Cherry Grove Farm (http://www.cherrygrovefarm.com/)
-Abma Farm (http://www.abmasfarm.com/market.php)

The price of buying higher quality food does come at a premium. However, when it comes to health the food you eat more frequently I would put the extra money towards. One day when you have free time write up a list of all the food you eat in a week. Usually we tend to make the same 6 meals and rotate. If you consume meat or poultry lets say 3 of those days..try to purchase them organic and local. You can always mix up the other days with plant based dishes.

I am going to go these farms and report back to you my opinion and the taste of their products.

Cornbread with Soy

Dear Readers,

I love eating turkey chili with a piece of cornbread. However, it is usually very high in fat due to all the butter, oil, and milk. I had to come up with a solution to make Lisa's version of cornbread . I wanted to substitute the milk with regular soy milk and not add any oil or butter. It is easier to get a dry cornbread mix and then add the necessary ingredients. Many brands add dairy products already which makes it challenging. I went on the scavenger hunt at the store and found the classic Jiffy cornbread mix. It did not contain any dairy in the dry mix. To prepare all I did was add soy milk and 1 egg to the dry mix.

The cornbread just came out of the oven and I did a taste test. You may be thinking well..."Does it taste any different?" It actually tastes just like cornbread..there were no hidden flavors from the soymilk. Trust me if you cannot consume milk due to health or nutritional reasons, soy milk is a great alternative. If you get the original type it really doesn't have a flavor at all.

The cornbread was moist, tender, and had that sweet/toasted corn flavor that we all love. Dip your bread in the chili and you don't have to slab butter on it.

Next time I make cornbread I am going to really dress it up. I will make cornbread with cilantro, roasted onions, garlic, corne, and ham/prosciutto. I will post this sometime soon. So stay tuned...

Turkey Chili

Dear Readers,

At the beginning of the week I like to make a meal that will last a few days. My focus is on something that is nutritious, budget friendly, and satisfying. One of my favorite dishes is chili, however I like to change the traditional way of making it to cut down on fat and calories.At the same time I make sure I still get the same great flavors that we love in chili (smokey, earthy, and savory). A good way to do this is by switching the meat to ground turkey breast and adding vegetables. Also, I serve this with reduced fat cheese and brown rice. I also rely on a big flavor boost from fresh herbs such as cilantro and spices.

Estimated Cook Time: 30 minutes

Ingredients:

1 tbsp olive oil
1 large onion, finely chopped
1 red bell pepper, seeded and chopped
2 garlic cloves, minced
3/4 pound 99% fat-free ground turkey
2 tbsp chili powder
2 tsp ground cumin
1/2 tsp oregano
1 14 1/2-ounce can crushed tomatoes
4 fresh tomatoes diced
1 15-ounce can kidney, rinsed and drained
1/2 ounce reduced fat shredded cheddar cheese
4 tbsp fresh chopped cilantro (optional)


Preparation:
Heat oil in a large Dutch oven. Add onion, chopped pepper and garlic. Cook for 5 minutes or until onions are translucent. Crumble the turkey into the pan, breaking it apart with a wooden spoon. Cook for about 5 minutes or until no longer pink. Stir in chili powder, cumin, and oregano. Add in crushed tomatoes and fresh tomatoes, and simmer for 10 minutes, stirring occasionally. Add beans, mix well and cook on low heat for a further 5-10 minutes.

Ladle into bowls. Add alittle reduced fat shredded cheese, plus some fresh chopped cilantro if you have it.

Serves 4.

Calories: 300

Is Ground Turkey Better than Ground Beef?

Dear Reader,

I found this great article on ground turkey vs. ground beef. I have been doing some research because I want to make chili this week. I believe I am going to go for ground turkey breast. Since it is very low in fat I will need to add enough liquid and flavor from herbs and spices to get that desirable chili flavor and consistency.

Please read article below: (from at Home Food, March 3, 2006)


You might be tempted to use ground turkey for a low-fat substitute for ground beef, but check the label before you assume too much. Not all ground turkey has the fat and calorie savings you might believe.

If a package is labeled "ground turkey," what it means is that it can be any combination of breast and leg meat, and even skin. A 3-ounce cooked portion of this kind of ground turkey has about 200 calories and 11 grams of fat. A 3-ounce cooked portion of extra-lean ground beef contains 218 calories and 13 grams of fat, so you aren't really getting reduced calories and fat from using this type of ground turkey.


What you want to look for is a label on ground turkey that says "ground turkey breast." This type has 100 calories and 1.5 grams of fat for the same cooked 3-ounce portion.
Of course if you use the lean ground turkey, you will lose some moistness and flavor. If you are making turkey burgers, for example, they won't be as tasty as the combination ground turkey. But if you're making chili or something else with a lot of flavor and spices, you probably won't notice a difference.

Filet Mignon with Mushrooms and Pinot Noir Sauce

Dear Reader,

Here is a simple way to make filet mignon. If made correctly the meat will melt in your mouth. The fresh herbs and wine help to bring out the flavors of the meat. The original recipe is from Food Network prepared by Tyler Florence. I adjusted the recipe to my liking and cutting out any additional fat. I did not add butter or bacon to the recipe. My adjusted recipe is below:

Ingredients
2 (8-ounce) filet mignon steaks
Kosher salt and freshly ground black pepper
2 bacon strips
2 tablespoons extra-virgin olive oil
1 pound baby portabella mushrooms,
1 tablespoon finely chopped garlic
2 sprigs fresh rosemary
2 cups Pinot Noir
2 tablespoons prepared demi-glace

Directions
Preheat oven to 375 degrees F.

Season both sides of the filet mignon generously with salt and pepper. In a large heavy, ovenproof skillet, heat the olive oil over medium-high heat until almost smoking. Place the steaks in the hot pan and cook until well seared on 1 side, about 3 minutes. Turn the steaks over, there should be a nice crust on top. Add the mushrooms, garlic, and rosemary; give everything a good stir. Transfer the pan to the oven. Roast for 10 to 12 minutes or until the steaks are cooked medium-rare.

Remove the steaks, mushrooms, and rosemary to a platter; cover to keep warm. Return the pan to the stove over medium-high heat. Deglaze with the wine, scraping up all the yummy bits in the bottom of the pan. Mix in the demi-glace, stirring to combine. Put the steaks and mushrooms back in the pan and coat in the pan sauce. Put the steak and mushrooms on 2 serving plates. Pour the wine sauce on top and garnish each plate with a roasted rosemary sprig.