Marinated and Grilled Flank Steak

Flank Steak with Coffee-Peppercorn Marinade

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Coffee has a remarkable affinity with beef. Here, it is complemented by balsamic vinegar, garlic and crushed peppercorns.

4 servings

Active Time: 20 minutes

Total Time: 1 hour 20 minutes (including 1 hour marinating time)

Ingredients

• 3 tablespoons strong brewed coffee
• 1 tablespoon balsamic vinegar
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon brown sugar
• 2 cloves garlic, minced
• 1 teaspoon whole black peppercorns, crushed
• 1/2 teaspoon salt
• 1 pound flank steak, trimmed of fat

Preparation

1. Whisk coffee, vinegar, oil, sugar, garlic, peppercorns and salt in a glass dish large enough for meat to lie flat. Add steak and turn to coat. Cover and refrigerate for at least 1 hour or up to 8 hours.
2. Heat grill to high. Clean grill with a grill brush.
3. Lightly oil grill rack  by pouring a small amount of oil on a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill. )
4. Remove steak from marinade and place it on the hot grill(discard marinade).
5. Cook for 4 to 5 minutes per side, turning only once, for medium-rare.
6. Transfer steak to a cutting board and let rest for 5 minutes. Slice thinly across the grain and serve.

From Eating Well Magazine, 2002

Salmon Kebabs for the Grill

Herbed Grilled Salmon Kebabs

If you can find (or grow) them, use sturdy rosemary branches, stripped of leaves, as skewers for these salmon kebabs; they'll add a subtle, smoky flavor with hints of pine. Oil your grill well to prevent sticking, don't move the kebabs around unnecessarily and keep a close eye on the fire to avoid flare-ups.  You may also want try halibut or sea bass with this marinade.

Ingredients

• 2 tsp fresh rosemary, finely minced
• 2 tsp fresh basil, minced
• 1  Tbsp extra-virgin olive oil
• 2 cloves garlic, minced
• 2 tsp freshly grated lemon zest
• 2 tsp fresh lemon juice
• 1/4 teaspoon kosher salt
• 1/8 teaspoon freshly ground pepper (about 4 grinds)
• 1 pound center-cut (thickest part) WILD salmon fillet, skin removed and cut into cubes
• 1 pint cherry tomatoes, washed
• 1-2 zucchini squash, washed and cut into 1/2 inch thick rounds

*Special Equipment: 8 metal or wooden skewers at least 12 inches in length.

Preparation

1. Preheat grill to medium-high.
2. Combine rosemary, basil, olive oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl. Add salmon cubes; toss gently to coat.
3. Divide the salmon, tomatoes and zucchini among eight 12-inch skewers - "order" them salmon, tomato, zucchini as you put them on.
4. Oil the grill rack by pouring some oil on a folded paper towel, hold it with grill tongs and rub it over the grill rack.  (Never use cooking spray on a hot grill!)
5. Grill the kebabs, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total. Serve immediately.

Tips

·         If you'd like to make the kebabs ahead of time...prepare the skewers, cover and refrigerate for up to 8 hours. Proceed with grilling when ready.

·         If you are using wooden skewers, be sure to soak them in water about 30 minutes prior to skewering the salmon and veggies.

Adapted from a recipe from Eating Well Magazine

Mustard Roasted Fish

Thank you to Sherri Erickson for sharing this recipe that she found on Food Network - in honor of our Greek Yogurt class yesterday! (Recipe has been altered to meet Healthy Edge guidelines)

Mustard Roasted Fish

Prep: 10 minutes
Cook time: 15 minutes

Makes 4 servings

INGREDIENTS:

•   4 (6 ounce) fish fillets (salmon, red snapper)
•   kosher salt and freshly ground black pepper
•   8 ounces GREEK STYLE yogurt, plain (2%)
•   3 Tbsp Dijon mustard
•   1 Tbsp whole grain mustard
•   2 Tbsp minced shallots
•   2 tsp capers, drained of liquid

DIRECTIONS:
1. Preheat your oven to 425 degrees
2. Line a baking sheet with parchment paper (or tin foil)
3. Place the fish filets skin side down on the sheet pan.
4. Sprinkle fish generously with salt and pepper
5. Combine the Greek style yogurt, mustards, shallots and capers in a small bowl. Add a little more salt and pepper if you wish - keep in mind that capers are very salty.
6. Spoon the sauce evenly over the fish filets, making sure to cover the surface of the fish completely.
7. Bake for 10-15 minutes, depending on the thickness of the filets. - it should flake easily with touched with the tines of a fork. DO NOT OVERCOOK or your fish will be dry.
8. Serve hot or a room temp with the pan drippings spooned over top.

This would be delicious with a side of veggie quinoa and a big salad!

Choosing a Heart Healthy Eating Plan

Do you "live to eat" or "eat to live"?  If you relate to the former, you likely have somewhat of an unhealthy diet and perhaps an unhealthy relationship with food.  This USED to be ME!  In order to try and win back my health, I have had to change my thinking about FOOD itself and how I look at it - certainly NOT an easy change, but a necessary one if I want to live longer and feel better both physically and mentally....

Here are some Heart Healthy tips for transforming your way of eating...

• Choose reduced fat products (non-fat products are NOT better for you - they have to replace that fat with something and that something is typically NOT good for you) and don't overuse them!
• Replace mayonnaise or sour cream in recipes with plain Greek style yogurt - it is thick enough to hold up and doesn't change the flavor of the dish.
• Use reduced fat (1% or 2%) milk instead of whole milk. Going organic (reduced fat) is even better!
• Forget margarine and butter substitutes - would you melt plastic and eat it? Then you don't want to use these products.  Good old fashioned butter is your best bet - consider cutting the measurement of butter in half or try using a light butter or substituting olive oil whenever possible. Use butter sparingly!
• Choose Olive Oil as your fat of choice - your body DOES need fats to function properly - you may as well give it a healthier fat to use!  Olive Oil has lots of mono-unsaturated fats (good fats) and a little bit can go a long way. I use it quite a bit instead of butter.
• Substitute egg whites for whole eggs. Skip the egg substitute products - too many preservatives and other "junk" in them that your body doesn't need!
• Use whole grain pasta instead of pasta made with white flour - make sure to read the label - it should say "Whole grain wheat" or "sprouted grain" - if the word "flour" is within the first 3 ingredients, skip it.  You may have to search for these products, but they are worth the health benefits!  Brown rice and quinoa pastas are great too!
• Choose whole grain breads - the ones with flax seed and whole cracked wheat are a good choice.
• Cut your red meat consumption to once a week or less - if you do eat it more often choose lean cuts like filet mignon or flank steak - buy lean ground beef 96/4 whenever possible or mix fattier ground beef with ground turkey breast.
• Eat more fish!  Most fish is abundant with Omega 3 fatty acids - these are GREAT for your heart and your overall health.  This is really good fat! (example: salmon has a higher fat content than beef, but the fat in salmon is good for you, the fat in beef is not.)
• Fresh is best!  Buy fresh, locally grown produce and eat a lot of it.  Think organic veggies and fruits if you are going to be eating the outer layer; apples, pears, peaches, grapes, berries, lettuce, bell peppers, mushrooms, etc...
• Be aware of your sodium intake!  Your recommended daily allowance is 2400mg - many processed foods contain that much or more!!  It is really alarming when you start looking at the sodium content of foods!  Be aware of sodium content in restaurant food too - ASK for a nutrition profile of the menu - more and more regulations are appearing forcing restaurants to disclose this information.
• Be a wise consumer....READ the food labels!  Skip the fat and calorie content area and go to the ingredients - avoid foods that contain MSG (mono sodium glutamate), sugar and sugar substitutes like Splenda, glucose, sucrose, aspartame, and high fructose corn syrup, partially hydrogenated oils, casein, BHT, food colorings, GMO's (genetically modified).

LOVE YOUR HEART and YOUR BODY and they'll LOVE YOU BACK!!! 
For more information on Living a Healthier Lifestyle check out
www.getthehealthyedge.com

Making over Comfort Foods - some hints for eating healthier in 2010

I was raised on the traditional comfort foods; spaghetti and meatballs, pot roast and mashed potatoes, meatloaf, mac-n-cheese.  Don't get me wrong, I still love and crave these childhood favorites, but this year I am committed to cooking more healthy meals for my family - perhaps we should call it "Comfort Foods Redefined".  How do you make these traditionally high calorie, high fat meals fit?  Here are a couple of tips!

Spaghetti and Meatballs
     Instead of the regular "white" spaghetti made with enriched white flour, switch to whole wheat, brown rice or quinoa pasta - your local Trader Joe's has a nice selection!
     MAKE YOUR OWN MEATBALLS!!! We have NO idea where the meat in those frozen meatballs came from.  I suggest organic, grass fed beef - 85/15 is fine - Costco now carries organic beef - 3-1 lb. packages for $12.99. And NO frying the meatballs - broil them in your oven, then immediately move them onto a paper towel to drain off the fat.  You won't have that nasty liquid fat layer on top of your sauce!
     Don't want to take the time to make your own tomato sauce?  Try an organic tomato sauce - most grocery stores have a good selection in their organic section!

Pot Roast and Mashed Potatoes
     Once again, look for organic, grass fed beef - it may be a little more expensive, but you won't believe the difference in the tenderness and the taste - it's worth it if you're a beef lover!  A local butcher can direct you on where to find organic beef.  A leaner cut of pot roast is the eye of round roast or the chuck roast.  Trim the fat BEFORE cooking.
     Always pull a roast out of the refrigerator at least 30 minutes prior to cooking it - if you put cold beef in a hot pot it will cease up on you and be tough - it is a muscle after all!  Dry the meat with paper towels and generously sprinkle it with salt and pepper BEFORE searing it in olive oil - about 3 minutes per side or until it has a nice brown crust on the outside - remove the beef and add aromatics to the pot - onion, garlic, carrot, celery - cook til softened - add the roast back in and add LOW SODIUM beef broth or stock to cover the roast - now BRAISE slowly - medium-low heat for 3-4 hours depending on the size of your roast.  The roast should shred easily when done!
     As for the mashed potatoes - why not try some steamed and mashed cauliflower instead - no starch, just great taste with a little salt and pepper and a little butter for flavor!

Meatloaf
 Well, once again I say - organic, grass fed beef - 85/15 is fine.  Use a smaller amount of beef and add some vegetables to your meatloaf mix!  Veggies that work great here are shredded carrots, shredded zucchini, thin sliced strips of bell pepper, finely chopped onion and garlic - get creative!  If you use more veggies than meat and add some fresh herbs like parsley and thyme for flavor you will be amazed.  Also, try forming your meatloaf in a loaf pan that has been lined with plastic wrap, then turn it out onto a well coated (with non-stick spray) baking rack on a baking sheet.  The fat will drain out of the loaf and onto the baking sheet.

Mac-n-cheese
I LOVE mac-n-cheese - I make it at least 10 different ways and they are all good - no Kraft in my house!  How can you lighten it up a bit?  Start by skipping the white flour pasta again - choose a whole wheat or whole grain pasta.  Try the Natural cheeses - soy cheeses - vegetarian cheese, yes, there are some that melt and taste good!  Mozzarella cheese is a good choose too - just choose the part skim ones.  Make a simple mac-n-cheese - no need to whip up a roux...

Grandma's Simple Mac-n-cheese (revamped)

• Preheat the oven to 350 degrees. 
• Cook 1 lb. whole grain pasta, elbows or shells, in boiling, lightly salted water. Cook to al dente (still with a little "bite" to them) - drain but DO NOT RINSE.  
• While pasta drains - in the cooking pot add....1 8oz. package 1/3 less fat cream cheese, 1 cup Natural shredded cheddar cheese, 1 cup shredded part skim mozzarella cheese, 1/2 cup grated Parmesan cheese and 5 Tbsp unsalted butter.
• Add the hot pasta back into the pot and toss with the cheeses - the heat from the pasta will melt the cheeses.
• Taste the mixture and add salt and pepper to taste. (until it tastes good to you)
• Pour the pasta into a baking dish (9X13) that has been sprayed with non-stick cooking spray.
• Bake the pasta for about 1 hour or until it forms a light brown color on top.

Have fun with your food and remember that you CAN eat healthy and still enjoy the foods that comfort you with a little wise shopping and some creativity!

The History of the Christmas Cookie

Tis' the season...for baking cookies!  I don't know about you, but since I was a little girl I have always looked forward to the Christmas baking ritual.  I was wondering where the tradition of baking Christmas cookies came from and when the first Christmas cookie was made; here is what I found...

The term "cookies" first appeared in print in 1703. The history of the Christmas cookies goes back to 10,000 years ago when the Neolithic farmers used to bake food comprising of grain, water paste on hot stones and the cookies are believed to be the descendants of this food. Cookies are said to be the result of a devised plan associated with practicality. 

The origin of the cookies lies in the Medieval European recipes.  Lebkuchen (gingerbread) was probably the first cake/cookie to be traditionally related with Christmas. Cookies spread all over Europe by 1500. Therefore every house made or baked cookies in great amounts, which were either Lebkuchen or buttery spritz cookies. The people of  Sweden preferred Papparkakor (spicy ginger and black-pepper delights), while the Norwegians took to the liking of Krumkake (thin lemon and cardamom scented wafers). So it is seen that the cookies of one place was different in form and shape from another.


The Dutch people brought along with them the earliest Christmas cookies. Thus began the art of making delicious cookies. The word "cookies" which comes from the Dutch word "Koeptje" meaning "small cake", was first used by the people of the Persian empire of the 7th century, AD. The recipe books of the Renaissance period had abundant recipes dealing with cookies. As a result of the industrial revolution cookies began to get manufactured in factories. 

Visit www.christmas carnivals.com 

for more information on the history of the Christmas Cookie!

Next week:  Christmas Cookie Recipes!

A Simple and Delicious Thanksgiving Side Dish

Wondering what to make for a side dish to compliment that Thanksgiving turkey?  Here is one of our family favorites...

Corn Pudding

Ingredients:

1/2 stick unsalted butter

1-15oz. can whole corn, drained of water

1-15oz. can creamed corn

1 box Jiffy corn muffin mix

2 large eggs at room temperature

1 cup sour cream

3/4 cup white sugar

Directions:

1. Preheat your oven to 350 degrees.

2. Spray an 8X8 baking dish with non-stick cooking spray.

3. Mix all ingredients together in a mixing bowl.

4. Pour mixture into the prepared baking dish.

5. Bake for 50 minutes or until the top is set.

6. Remove from oven and serve warm.

Happy Thanksgiving!

 

Have a Successful Turkey Day!

Thanksgiving is upon us once again and thus the preparation for feasting begins!  I remember growing up and going to my grandmother's house each year for Thanksgiving...the smell of the turkey cooking in the oven permeated the entire house with its deliciousness.  Years later, I got involved with the actual making of the Thanksgiving dinner. Here are a few hints I'd like to share to help you have a turkey day that you'll be thankful for...

*Spend the extra money to purchase a fresh, organic turkey - you'll be amazed at the flavor difference! (You'll never go frozen again.)
*Make a compound butter with lots of herbs - cut small slits in the skin of the turkey and place pats of the butter under the skin - rub the remaining butter all over the outside of the turkey - this creates a moist and flavorful bird!
*Skip the boxed Stove Top stuffing mix and create your own - there are plenty of delicious "dressing" mixes on the Internet.
*Stuff your turkey with aromatics...onions, garlic, lemons, fresh herbs.
*Salt and pepper the inside and outside of your turkey generously - this is a must!
*A fresh, 12 pound turkey should cook in about 2 and 1/2 hours at 350 degrees - no "turkey bags" necessary - just place your prepared turkey on a roasting rack inside of a large roasting pan and let it do its thing!
*The turkey is done when you cut between th leg and the thigh and the juices run clear.
*Once you remove the turkey from the oven, LET IT REST!  Make a tin foil tent over the turkey and allow it to sit for at least 20 minutes.  It won't get cold and the juices will redistribute resulting in a moist and delicious bird.

Happy Thanksgiving Everyone!

Next week....Thanksgiving side dish suggestions and a surprise recipe!

What is Culinary Concepts?

Culinary Concepts is the brain child of Dawn Veraldo, a generational, self-taught chef and former elementary school teacher... "This career just simply made sense for me - it combines two of the greatest passions in my life, cooking and teaching!  I have the knowledge to share and the patience to teach it."


Culinary Concepts is based in Gig Harbor, Washington and services the South Puget Sound area. 

We offer a unique concept in teaching our students, who are primarily home cooks, in the comfort of their own homes with their own tools and equipment.  Our classes are customized to meet the needs of the student(s) and are hands-on.

We teach cooking techniques, recipe perfection and how to entertain a crowd - everything a home cook needs to be successful!