Ingredients and Flavors

© 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

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

Kosher salt is called so primarily because its large crystals are used for making meats kosher.  The process is done in part by sprinkling coarse salt on the surface of the meat to absorb the fluids.  Kosher salt is typically free from additives commonly found in table salt, making it a favorite for cooking because it has a gentler flavor.  Kosher salt is usually sold in large boxes and can be found in the spice and baking section of your market.  Don’t let the large box scare you as it has many uses and has an indefinite shelf life if stored properly.  A little goes a long way, so when using instead of table salt, use the conversion guide on the back of the box since some brands have larger crystals than others but keep in mind that 1Tbsp of table salt= 1 ½-2 tsp of kosher salt.  It is best used in highly liquid recipes or for rimming a beverage glass or lightly topping baked goods such as rolls, pretzels or baked potatoes before baking for a little flavorful crunch.

© Chef LaLa

Mushrooms are a great low-calorie, sodium-free, fat-free source of potassium and other nutrients and lend a fun flavor and texture to stir-fries, casseroles, pastas, rice dishes, pizza, meat dishes, burgers, salads and more.  Available in many varieties, mushrooms are a great addition to a multitude of dishes and are even great as a grilled, sautéed, baked or fried side dish.  Be sure; however, to use fresh, closed-gill varieties from your market as the ones that are decaying or picked from your own garden may be poisonous/toxic.  Try marinating, stuffing, pickling or many other options for enjoying mushrooms.

© 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

Cheese is a great addition to your diet for flavor, protein and calcium.  Not all cheeses are alike so check the nutritional content for the serving size you will use and for the fullest flavor, get out your grater because freshly grated cheese tastes best and makes a great topping to many dishes.  Parmesan cheese, for example, adds a lot of flavor, protein and calcium to many pastas, sauces, soups and more.  Though you can use the typical grater found in many kitchens for veggies and softer cheeses, harder cheeses like parmesan have more intense flavor and are better grated or shaved.  Invest in a grater for less than $20 for the top rated brands and create the texture and size you prefer and you’ll be glad you did.  Cheeses can be served peeled, julienned, finely grated, shaved, thickly grated, as ribbons, fine flakes or zested.  Enjoy!

© Chef LaLa

MSG as a food ingredient has been the subject of many health studies and much controversy over the years and has caused many restaurants and food suppliers to label their food as MSG free, though that may be misleading.  What is MSG exactly and why is it such a problem?  MSG is a man-made sodium salt of glutamate flavoring compound that mimics natural glutamates found in many common foods.  Though it is clear that some people are MSG sensitive, a 1995 FDA report concluded that MSG was safe for most people when “eaten at customary levels.”  Those who consider MSG to be dangerous warn to steer clear if you are sensitive to MSG, keeping in mind it is hidden in many foods and you may not know from reading the label.   If you are consuming too much of it, as with any food you are sensitive to, experts warn you might experience some serious health problems. 

How do you know if MSG or other glutamates are in your food?  Monosodium glutamate is one of several forms of glutamic acid, a natural amino acid produced by the human body and occurs naturally in many protein foods such as cheese, milk, mushrooms, meat, fish and many vegetables such as tomatoes.  Glutamic acid and its salts are also found in hydrolyzed vegetable proteins, autolyzed yeast, yeast extract, soy extracts, and protein isolate, which may appear as spices or natural flavorings in many of the foods we consume.

Source: U.S. Food and Drug Administration

For more information about food sensitivities or allergies, contact your health care provider. 

© Chef LaLa

Cilantro, also known as coriander, Mexican Parsley or Chinese parsley, is a wonderful, delicate year-round herb, thought to be an aphrodisiac and have healing properties, and adds great flavor to a variety of foods.  Cilantro is the leaf of the plant while coriander, from the same plant, is the seed and has a very different flavor.  One cannot be substituted for the other, though some countries refer to cilantro as coriander, so when recipes call for fresh coriander or coriander leaves, they are referring to the cilantro leaf. 

Dishes made from the Cilantro plant, whether in the form of leaves as cilantro or seeds as coriander, are commonly found in a variety of cuisines including Middle Eastern, Mediterranean, Indian, South Asian, Mexican, Latin American, Chinese, African and Southeast Asian. Culantro, an herb related to cilantro, is widely used throughout the Caribbean, Latin America, and the Far East.

Fresh herbs really have the best aroma and flavor, so look for fresh cilantro in your supermarket produce department, sold in bunches similar to flat-leaf parsley. Look for unwilted leaves that are medium green in color. Cilantro can be stored in the refrigerator in a plastic bag for up to a week and should be washed in cool water and patted dry before use.  Roll a bunch, stems and all and chop into small pieces.

Try some cilantro today….

·         Roll goat cheese in chopped cilantro

·         Use cilantro leaves instead of basil in tomato-mozarella salad

·         Sprinkle 1tbsp chopped cilantro over scrambled eggs

·         Add a few leaves to grilled cheese sandwiches

·         Use a bunch as a brush to baste veggies on the grill

·         Garnish Bloody Mary’s with a whole sprig or two

·         Use in marinades for chicken, fish, shellfish, lamb, and pork

·         Use in salsas and in sauces such as pesto, chutney, and tzaziki

© Chef LaLa

The most astounding recent discovery came when USDA scientists found that apple pie with cinnamon helped lower blood glucose levels. They did further research on diabetics who were not taking insulin and found that doses of cinnamon reduced their blood sugar levels and increased their natural production of insulin as well as lowered their blood cholesterol, even 20 days after the 40 day cinnamon treatment ended. This is a wonderful discovery for more than 50 million Americans who suffer from diabetes and/or heart disease because all the patients in the study showed better glucose metabolism and natural insulin production when they took cinnamon capsules that delivered less than two teaspoons a day of the spice. Lowering blood sugar levels and improving cholesterol ratios can help reverse prediabetes and Metabolic Syndrome, and in fact may actually prevent the worsening of health to full diabetes and help you lose weight, particularly belly fat which is sensitive to glucose levels.  

Adding cinnamon to your diet…

You can start right now to get the recommended 1/2 to 2 teaspoons of cinnamon a day using the spice in your food.  The cinnamon you have in your pantry or pick up in your supermarket in either stick or ground form will work and comes from the bark of the evergreen cinnamon tree. As with any herb or spice you choose, make sure it’s fresh for the best flavor, aroma, and benefits. Open the jar in your kitchen and if the smell is strong and sweet your cinnamon is fresh. If not, throw it away.  Once open, be sure to seal the container tightly and store it away from light. Enjoy cinnamon by: 

• Add a cinnamon stick to flavor your favorite tea
• Add to unsweetened applesauce, cereal or oatmeal
• Sprinkle on toast or add to butter or cream cheese
• Sprinkle on coffee, cocoa, fruit juices, and ciders
• Add cinnamon to your favorite baked goods

If you want to take cinnamon as a supplement consult with your physician before beginning to use cinnamon in medicinal quantities, especially if you are already taking a diabetes medication since cinnamon may have an impact on your blood sugar.

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.