Cooking Techniques

© Chef LaLa

Cooking with wine is a great way to concentrate intricate flavors and tenderize meat without adding extra fat.  Depending on how you prepare your food, some or all of the alcohol in the wine will evaporate, leaving behind a sophisticated blend of flavors. The key to great flavor is to cook with wine that you would use for drinking – not the expensive bottle you’ve been saving for a special occasion - not something labeled “cooking wine” either.  Cooking wine just cooks down adding a saltier flavor while drinking wines have more complex flavors, so a wine with a fruity flavor, for example, will add a concentrated fruitier flavor to your meal.  If you aren’t sure what type of wine to use, keep in mind what you are cooking and the overall flavor you want it to have – sweet, dry, spicy, etc.  Wine should be added toward the end of the cooking process unless used as a marinade and if you want the flavor of wine without the alcohol, be sure to reduce your sauce until no liquid remains, keeping in mind that white wine alcohol evaporates more quickly than red.

© Chef LaLa

Whether you are looking forward to a juicy grilled chicken breast, a burger or filet mignon, you should always play it safe by following a few simple rules for purchasing, storing and preparing meat.  When in doubt, throw it out so you don’t get sick, especially if you are serving it to children, the elderly or anyone whose immune system is weakened and are even more susceptible to bacteria found in meat. 

• Be sure to refrigerate fresh meat within 2 hours of buying it as it will spoil if left at room temperature and never thaw frozen meat at room temperature or it will spoil.  Defrost in the refrigerator overnight for boneless or 2 days for bone-in or submerge frozen meat sealed in air-tight packaging in cold water for an hour.
• Cook meat soon after you buy it. Whole pieces of beef, lamb or veal will stay fresh in a refrigerator for three to five days, but ground meat lasts two days.
• Whole pieces of meat, like beef, veal, lamb steaks or chops, should be cooked to at least 145 degrees F (medium rare) in order to kill surface bacteria. Cook to 160 degrees F (medium) or 170 degrees F (well done) and chicken to 165 degrees to cook thoroughly and be safest.
• Ground meat should be cooked to a minimum of 160 degrees and chicken to 165 F because when ground, surface bacteria can be spread throughout the meat so it is not safe to serve hamburgers or meat loaf underdone, especially when serving to children, the elderly and anyone whose immune system may be compromised.
• Use a meat thermometer to be certain the meat has reached a safe temperature. Don’t rely on the color as meat can change color before it has reached a safe temperature.  Be sure to insert the thermometer into the thickest part of the meat.
• Keep cooked meat at 140 degrees F when serving and refrigerate leftovers within two hours.  Meat left out longer is likely to have harmful bacteria and should not be consumed.
• Throw out refrigerated leftovers after four days.

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© Chef LaLa

1 pinch	less than 1/8 teaspoon (dry)
1 dash	3 drops to 1/4 teaspoon (liquid)	1/4 teaspoon or less
3 teaspoons	1 tablespoon	1/2 ounce (liquid and dry)
2 tablespoons	1 ounce (liquid and dry)
4 tablespoons	2 ounces (liquid and dry)	1/4 cup
5 1/3 tablespoons	1/3 cup
8 tablespoons	4 ounces	1/2 cup	1 stick butter or ¼ pound
1 cup	8 ounces (liquid)	1/2 pint
4 cups	32 ounces (liquid)	2 pints	1 quart
16 cups	128 ounces (liquid)	4 quarts	1 gallon
1 quart	2 pints (dry)
juice of 1 lemon	2 to 3 tablespoons
juice of 1 orange	About 1/2 cup

© Chef LaLa

Bring on the heat and make your dishes go from mild to wild by adding fire and flavor to your food with chile peppers.  While bell peppers are sweet and mild, Habanero, the hottest, can be fiery.  The heat or fire is caused by the natural chemical in peppers called capsaicin, which stimulates nerve endings in the skin.

Peppers have been consumed in the Americas since 7500 BC and were cultivated around the globe when Columbus discovered that their taste was similar to black pepper. Many cultures use some type of peppers in their cuisines because they add flavor and are believed to have medicinal benefits.  Red chilis contain high amounts of vitamin c and provitamin A and are a good source of most B vitamins, B6 in particular. They are also very high in potassium, magnesium and iron. Peppers can be used raw, roasted, baked, pickled, grilled, and in powder form.  Since they are so good and so good for you, why not try some today*:

 *As with anything, moderation is the key.  If you suffer from digestive disorders such as GERD or IBS, peppers can aggravate these conditions so be sure to check with your health care provider before adding peppers to your diet. 

© Chef LaLa

Smoked salmon

is typically a fillet that has been cured and then hot or cold smoked.  Due to its moderately high price, smoked salmon is considered a delicacy.  Since salmon is a large and fatty fish, it’s an excellent fish for smoking, which gives it a very distinct, smoky flavor and light texture.  There are two ways to prepare smoked salmon, either cold-smoked or hot-smoked, which are very different.  Cold-smoked salmon is usually frozen first to kill parasites and is not cooked, but salt cured, usually in a flavored brine, then air-dried in a cool place to allow the smoke to penetrate.  It’s then smoked at a very low heat to lend a smoky flavor and a silken texture best for salads, appetizers, on bagels and other cold preparations.  Hot-smoked salmon can be served hot or cold because it’s actually slow-cooked and is best in such things as eggs, pastas, and potato dishes.  The process of hot smoking salmon is similar to cold-smoked, cured or not, but it is slowly cooked in a smoker, making it similar to cooked fresh salmon.   

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Whether served raw or cooked, vegetables are excellent sources of vital nutrients for our bodies to function properly.  Each vegetable provides something different so, as with any food, its a good idea to have variety to gain the maximum nutritional benefits as well as experience the many flavors and textures out there.  One of the best ways to cook vegetables easily and still retain the color, texture, flavor and nutrients is to steam them.  If you don’t have a steamer, you can simply use a saucepan on your stovetop or your microwave and achieve the same results. 

To steam on the stovetop, you will need a large cooking pot and a steamer basket or collander that fits inside. Fill the pot with enough water to touch the bottom of the colander or steamer basket. Once the water comes to a boil, add vegetables and loosely cover to let the steam escape.  You can even add some herbs to the cooking water for added flavor and aroma.  When steaming in the microwave, place your vegetables in a microwave-safe bowl, add a few tablespoons of water, cover with microwave safe plastic wrap, leaving one corner open to vent.

All vegetables have different cooking times depending on their size and thickness, but most take no more than a few minutes. For the more commonly steamed vegetables, refer to the following chart:

Vegetable	Stovetop Steam Time	Microwave Steam Time
Asparagus	4-6 minutes depending on thickness (will be darker color when done)	4-6 minutes depending on thickness (will be darker color when done)
Broccoli	5 minutes (will be darker color when done)	3-5 minutes (will be darker color when done)
Brussel sprouts	10 minutes	7 minutes
Carrots	Sliced ¼” thick 6-8 minutes	Sliced ¼” thick 5 minutes
Cauliflower	6 minutes	3-4 minutes
Green Beans	5 minutes	3-4 minutes
Peas	3 minutes	1-2 minutes
Zucchini	6-7 minutes	6-8 minutes

© Chef LaLa

Fresh herbs are an easy, aromatic way to add flavor to your meals without adding fat and calories.  The amount of chopping required depends on the dish you are cooking.  Some dishes require flavor without diminishing the overall appearance of the dish, such as when cooking fish, chicken or meat, so finely chopped herbs work best.  For the best flavor and aroma, fresh herbs are best added toward the end of the cooking process for just enough time to infuse flavor but not so long that they are overcooked or take over the dish. You can always use a whole leaf or sprig of the herb as a garnish on the plate.  Keep in mind that the amount used fresh is different. Salads and salsas; however, benefit from larger leaves chopped just enough to release their flavor but leave them easily identifiable and very much a part of the appearance as well as the flavor and aroma of the dish. Be sure to rinse your herbs in cool water and pat dry thoroughly before chopping to maintain crisp leaves and avoid creating a paste.

© Chef LaLa

Foodborne illness, also known as food poisoning, increases in the summer months when the weather is warmer, because people have more picnics, barbecues and camping trips where there isn’t adequate refrigeration.  Additionally, warmer weather and humidity enable bacteria to grow faster.  Following a few simple rules should help you protect your family… 

 

© Chef LaLa

Foodborne illness, also known as food poisoning, increases in the summer months when the weather is warmer, because people have more picnics, barbecues and camping trips where there isn’t adequate refrigeration.  Additionally, warmer weather and humidity enable bacteria to grow faster.  Following a few simple rules should help you protect your family… 

1. Clean: Wash Hands and Surfaces Often.  Unwashed hands are a prime cause of foodborne illness. Wash your hands with hot, soapy water before handling food and after using the bathroom, changing diapers, and handling pets. Be sure to keep cutting surfaces and utencils clean too. When eating away from home, find a source of clean water or bring water for preparation and cleaning. Pack clean, wet, disposable washcloths or moist towelettes and paper towels for cleaning hands and surfaces.
2. Separate: Don’t Cross-Contaminate. Cross-contamination during preparation, grilling, and serving food is a prime cause of foodborne illness. When packing the cooler, wrap raw meats securely and store separately to avoid raw meat juices from coming in contact with ready-to-eat food. When using the grill be sure to keep meats chilled until they go on the grill and wash plates, utensils, and cutting boards that held the raw meat or poultry before using again for cooked food.
3. Cook: Cook to Proper Temperatures. Food is properly cooked when heated for a long enough time and at a high enough temperature to kill harmful bacteria that cause foodborne illness. Use a meat thermometer to be sure that meat and poultry cooked on a grill is cooked thoroughly as it often browns very fast on the outside. Cook hamburger and other ground meats (veal, lamb, and pork) to an internal temperature of 160 °F, and ground poultry to 165 °F. Cook steaks and roasts that have been tenderized, boned, rolled, etc., to an internal temperature of 160 °F for medium and 170 °F for well-done. Whole steaks and roasts may be cooked to 145 °F for medium rare. Whole poultry should be cooked to 180 °F in the thigh; breast meat to 170 °F. Cook meat and poultry completely at the picnic site. Partial cooking of food ahead of time allows bacteria to survive and multiply to the point that subsequent cooking cannot destroy them.
4. Chill: Refrigerate Promptly. Holding food at an unsafe temperature is a prime cause of foodborne illness. Keep cold food cold! Cold refrigerated perishable food like lunch meats, cooked meats, chicken, and potato or pasta salads should be kept in an insulated cooler packed with several inches of ice, ice packs, or containers of frozen water. Consider packing canned beverages in one cooler and perishable food in another cooler because the beverage cooler will probably be opened frequently. Keep the cooler in the coolest part of the car, and place in the shade or shelter, out of the sun, whenever possible. Preserve the cold temperature of the cooler by replenishing the ice as soon as it starts melting. If a cooler chest is not an option, consider taking fruits, vegetables, hard cheeses, canned or dried meats, dried cereal, bread, peanut butter, crackers, and a bottle of refreshing beverage. If you don’t plan to eat take-out food within 2 hours of purchase, plan ahead and chill the food in your refrigerator before packing for your outing.

Food left out of refrigeration for more than 2 hours may not be safe to eat. At 90 °F or above, food should not be left out over 1 hour. Play it safe; put leftover perishables back on ice once you finish eating so they do not spoil or become unsafe to eat. If you have any doubts, throw it out.

Whether you’ve never had an artichoke, don’t know how to prepare or eat one, or are already an expert, now is the time to enjoy since they are in peak season from March to May. Artichokes are a Mediterranean food related to the thistle and are delicious and fun to eat.  They’re easy to prepare and are an excellent source of nutrients like dietary magnesium, fiber, and the trace mineral chromium.  They’re also a very good source of vitamins A and C, folic acid, biotin, niacin, riboflavin, thiamine, potassium, the trace mineral manganese, and a carbohydrate that’s in the form of insulin.  These properties make them healthy for the whole family including those watching their calories and blood sugar.  Fresh artichokes contain polysaccharide which is a carbohydrate handled by the body differently than other sugars, making them low in calories and extremely beneficial to diabetics because the type of insulin they produce has been shown to improve blood sugar control in diabetes.  Throughout history artichokes have been known to treat liver disease, lower cholesterol, and are considered an aphrodisiac food.

There are many varieties of artichokes, ranging in color from olive green to deep red, though the Globe variety is most commonly found in supermarkets. Commonly known as a vegetable, the artichoke is actually a flower bud, which when allowed to blossom, is violet blue in color. Artichokes come in a variety of sizes–the biggest, perfect for steaming or boiling, while baby artichokes (often much cheaper) are a delicious and tender addition to almost any recipe. When buying artichokes, as with any produce, fresh is best. Choose artichokes that are tightly closed and seem heavy for their size with few discolored or shriveled leaves. Rub the leaves together; if they squeak, they’re fresh. Once you get your artichokes home, keep them in a sealed bag in the refrigerator to prevent discoloration.

75% of the 3 million cartons of domestically-grown artichokes are grown in Castroville, California, the self-proclaimed Artichoke Center of the World since 1959 with an annual mid-May festival to celebrate the artichoke. Have your own celebration by enjoying some steamed artichokes petals at home.  Dip them in butter or your favorite sauce for an added treat and you’ll be hooked!

How to Cook an Artichoke

Once you’ve bought your artichoke, preparation is easy. Start by trying the classic steamed or boiled approach and then you can experiment with different methods and recipes as you get more comfortable.

1. Wash the artichoke in cold water.
2. Remove any discolored or shriveled lower petals.
3. Using a sharp stainless steel knife (to prevent discoloration) trim the stem close to the artichoke’s base.
4. Cut off the top quarter of petals if you prefer so the tips don’t poke your fingers.
5. To preserve the vegetable’s color, though not necessary, you can dip it in acidified water prior to cooking (one quart of water mixed with one tablespoon of lemon juice or vinegar). You can also add a touch of sugar and salt or herbs to the boiling water to obtain a better flavor.
6. Steam (place on rack above an inch or two of boiling water) or boil (add to pot with enough boiling water to completely cover). Cook until you can pull off a petal near the center with ease–25 to 40 minutes depending on the size of the artichoke. Large ones may take 60 minutes but are much “meatier”

How to Eat an Artichoke

The artichoke is like a delicacy that can be consumed alone or with a simple dipping sauce to complement it and make a great appetizer, especially for kids. This spiny vegetable can be an intimidating presence on the dinner table if you’ve never had one whole but the following tips can help even the novice artichoke eater enjoy the wonderfully nutty flavor of this unique plant like an expert:

• Pull off outer petals one by one, dip the thicker base into the sauce of your choice, and bite or scrape the succulent pulp off the inside of the petal with your teeth. Discard the rest of the petal.  This is especially fun for children.
• When you get to the heart of the artichoke, spoon or cut away the fuzzy portion in the center, cut the remainder of the heart (including any portion of the attached stem) into bite-size portions, dip, and savor!

Final Notes on Artichokes

Once you’ve mastered the basic preparation and eating techniques, allow yourself to get creative. Artichokes can be marinated and grilled, stuffed and fried, sautéed with meat and vegetables as a topping for pasta, roasted, braised, added to salads, or creamed in soups. If you prefer to keep things simple, try varying your dipping sauces for steamed artichokes. For a change of pace from butter, homemade mayonnaise-based sauces mixed with fresh herbs, spices or garlic and lemon are a nice complement.  However you enjoy your artichokes, feel good about serving them to your entire family for a fun, healthy appetizer or main course this spring.

INGREDIENTS

2 pounds chicken breast, bone in, skinless
7 cups water
3 ounces brown onion, peeled, medium dice
2 teaspoons chicken bouillon
2 stalks celery, large dice
½ teaspoon fresh oregano
3 each carrot, peeled, large dice
8 ounces potato, peeled, large dice

METHOD

* In a stock pot, add chicken, water, onion, chicken bouillon, celery and
oregano.
* Cover, cook over medium heat for one hour.
* Remove chicken from stock pot, allow to cool for 5 minutes.
* Remove chicken meat from bones tearing into ¼ inch strips.
* Add chicken pieces back into stock pot.
* Add potatoes and carrots, cook for 15 minutes.
* Serve in a large soup bowl.

Makes 14 cups
Servings 7

Note: This soup also tastes great the next day, when reheated.

Nutritional Guide
Per serving

Calories 181
Fat (g) 1.6
Saturated .4
Unsaturated 1.2
Protein (g) 29.2
Carbohydrates (g) 11
Fiber (g) 1.9
Cholesterol (mg) 70
Sodium (mg) 154

Recipe from the book “Latin Lover Lite” by Chef LaLa available at amazon.com and retailers near you.