Top 5 Protein Cuisine

Since we are entering the Baseball off-season, it's time to get off the field and into the gym. This time of the year is to bulk-up and prepare your body for the upcoming season. 

But there is way more than just lifting weights to get your body in shape. In fact, working out extensively is only part of the process. 

In order to reap the benefits of your hard work in the gym, you need to eat right. That is, to get proper nutrition on a daily basis. 

Now, of course there is the food pyramid to consider – the basis of healthy eating. Its been telling us for generations that we should be eating many grains such as bread, pasta and rice, regular servings of fruit and vegetables, a few servings of dairy and protein and very little additives such as fats, oils, and sweets. To maintain a healthy lifestyle, it is important to generally follow these guidelines. 

The diet of an athlete does generally follow the pyramid, too, but it does seem to include more. 

Because of the excess of calories burned and nutrients lost during training, athletes need to consume more. 

And, during the off-season, where the purpose is to get bigger, it's important to have more protein. So, to know which foods I'm getting the most protein out of, I've made a list in descending order:

5. Beans. From black to kidney to lima beans, they contain around 13 to 18 grams of protein per 100 grams eaten. Beans are typically low in sodium and high in iron.

 

4. Fish. Tuna, Salmon, Snapper and Halibut are about 22 grams of protein per 100 grams consumed. Flounder, Cod and Tilapia are each 20 grams of protein. 

3. Pork loin. Around 25 grams of protein per 100 grams eaten. Meanwhile, 1 slice of bacon provides 8 grams of protein. Extremely high in sodium and cholesterol. Although it's high in protein, it should not be eaten regularly. 

2. Chicken. Provides 30 grams of protein per 100 grams eaten. White meat yields greatest health-friendly statistics. 

1. Beef and Veal. Gives about 35 grams of protein per 100 grams consumed. A 20 gram beef jerky provides 7 grams of protein. High in fat, sodium and cholesterol.

All in all, you should know way you're consuming and what's going into your body. After all, you are what you eat. It's especially important in times when you're concentrated on creating a healthy and fit lifestyle. You will see positive results not only if you do work in the weight room, but if you combine that effort with an equally effective diet regimen. 

The Far East, courtesy of Chef Ramsay

Do you remember the show Hells’ Kitchen? It aired on Fox and featured world-renowned chef Gordon Ramsay as he would go around bashing people’s attempts at cooking. The show was entertaining because of Ramsay’s rage, rather than the food being prepared. I never enjoyed watching it, and, because of my laid-back personality, I was never particularly fond of Ramsay either.

But recently that has changed. Ramsay has an expansive YouTube channel where he posts videos of himself cooking elaborate yet easy-to-make dishes. He is not temperamental as I once perceived, but rather, he creates a gentle atmosphere where learning and fun are combined in the kitchen.

So, here’s to looking at you, Chef Ramsay. The dish I made tonight is a culmination of a few tricks I learned after watching your videos.

Here are a few cooking tips that Chef Ramsay preaches:

•   There's always something more to learn in the kitchen, whether it's ingredients or techniques.
•   If the meat doesn't sizzle when you put it on the pan, take it off. 
•   It is so dangerous working in the kitchen with a blunt knife; working with a sharp knife is 10 times quicker, more efficient
•   For a whole head of garlic, crush and shake in a bowl to take off all the skin, leaving only cloves
•   To get seeds out of chili pepper, hold it upright and rub in between your hands, tap it and continue to rub again. Then cut the top off and dump the seeds right out. 

Anyway, tonight I had the pleasure of cooking for a good friend, Mr. Jack Loftus. He’s a man with keen erudition and a palate open to all flavors. While cooking for Jack, I made sure to keep reminding him of how much longer it would take and, of course, how sorry I’d be if it didn’t turn out good. To this, Jack would reply, “Yonah, I don’t care, it’s free.” Now that’s my kind of customer. You can check out what Jack is up to over here: http://jdloftus.blogspot.com/

So what did I cook? Well, it is an Asian-influenced dish of ground beef and pork alongside white rice noodles. ‘Twas packed with flavor that flocks could smell for miles.
 

The ingredients I used were: olive oil, salt, pepper, ginger, garlic, lime, serrano, poblano and long hot peppers, scallion, sesame seed oil, fish sauce, brown sugar, white rice noodles and ground beef and pork.

Start by, of course, preparing.  If there is one thing I did differently tonight, I did not specifically measure out any ingredients. I'm at a point in my cooking career where I can tell how much flavor to add to chopped meat. It's basically a staple of easy cooking, so I've been cooking chili a little while. 

Chop up ginger; this is interesting because it's basically a piece of wood. Skim off the skin and make sure to practice #knifesafety. Continue to cut your garlic, pepper and scallions. 

Now, season your meat with salt and pepper and throw it in a pan filled with a tbsp. of olive oil. Cook it until it's well-cooked. Make sure to chop and mix continually so the beef is very fine. Then, take it out and use a filter to take out any liquid, then let it sit. 

Grab your noodles and, instead of throwing them into a boiling pot like you would regularly do, pour boiling water atop the noodles in a large bowl - make sure to have the noodles entirely covered. Let that sit for about 10 minutes, mixing time and time again. When you take the noodles out and drain, pour some olive oil on top to keep it from sticking together. 

In what should be a quick process, drizzle a dollop of sesame seed oil and olive oil into a hot pan. When it heats up, throw in your garlic, ginger and peppers. Next, add in brown sugar to caramelize the spices. Not too long after, grab your meat and dump it back into the pan. After a minute or so add in fish sauce, lime juice, and grate lime zest too. Lastly, add in your chopped scallions for flavor and crunch. Take the dish off the stove no more than 30 seconds later. 

I tried to prepare the meal in a way that finished together at the same time, I hope it works out for you too. I also put some fish sauce on the noodles because, as you'll see, they don't have much flavor. 

But, the ground beef had a wealth of contrasting flavors. The spices were very hot, but when the ginger and lime's tanginess come around, your mouth isn't too bothered. 

A very good meal, I must say; you could make it too!

#FYI

One of my favorite things to do nowadays is relax on the couch and watch the Food Network. The producers of its shows not only make cooking seem fun, but it’s informative too. My favorite show on the network is Diners, Drive-ins and Dives. The show goes around the country, and sometimes Canada too, and brings the audience into the kitchens of restaurants serving up high-quality housemade dishes.

It is hosted by the outgoing Guy Fieri who brings passion and experience into each kitchen he visits.

On the Wikipedia article written for the show, I saw that they were missing one cool component; they’ve neglected to record various celebrities who have made guest appearances on the show. Now, for me, it’s a very important element of the show because it allows you to see famous people enjoying the heat of the kitchen, messing around with Guy and simply being themselves.

So, I’m going to do some research and create a list of all the celebrities who have appeared on Diners, Drive-ins and Dives.

Prior to my addition, there were only 5 “contents” on the page; now there are 6. My piece is now the 2^nd bullet-point under “contents”, entitled “Guest Apperances.”

Here's what I added to the DDD Wikipedia page: http://en.wikipedia.org/wiki/Diners,_Drive-Ins_and_Dives

A simple delicacy

I had gone to an Italian restaurant in Queens a few weeks ago with my family. My eldest brother and I shared a monstrous 62-ounce steak with sides of polenta and creamed spinach. It was a classic dish that I thoroughly enjoyed, but there was something else that caught my attention: a dish across the table. My other brother was twirling fettuccini around his fork and it looked incredibly appetizing. It was a dish called fettuccine with peas and prosciutto, a common staple of Italian cuisine, or so I’ve read. Staring over at this creamy, gooey, meaty and aesthetically pleasing dish, I knew I had to make it myself.

After doing some research, I understood that it was a rather easy dish to make, but if done right, could be one of the most pleasant and comforting meals. I found about 5 different recipes of how to make it and confounded my own general ingredients list.
 

The list of ingredients I used is: garlic, frozen green peas, shallot, lemon, basil, butter, parmesan cheese, heavy cream, tomato paste, olive oil, salt, pepper, fettuccine, and prosciutto. 

This was the first time I would ever use tomato paste, heavy cream, or shallots in a dish, and so I was quite excited to try it out. 

Wondering what a shallot is and what it’s used for? I was too. A shallot is similar to an onion but is a bit sweeter. A tad different, however, is that when cooked, a shallot tends to dissolve into the dish, whereas an onion will keep its solid form. So, you’d use a shallot when you don’t want any extra texture in your meal but do want the flavor of an onion.

Now, to get into cooking, start out by preparing. Chop up 1 shallot, 2 garlic cloves, 1 lemon, and about 8 slices of prosciutto.

Before anything else, take out a pot, fill it with salted water and wait for it to boil, and then put in your fettuccine. Since it takes about 10 minutes to cook the pasta, the two components of your dish should be completed at the same time.

Heat up a pan with adequate butter and olive oil, and then throw in your garlic. Not too long after, add in the chopped shallot. When the shallot begins to thin out, add in frozen peas (amount is your decision). Frozen peas take about 4 minutes to cook. About 30 seconds after you’ve added your peas, put in the prosciutto. When you’re done cooking, you want the prosciutto to be tender and juicy, not crispy and overcooked. Next, simultaneously put in ¾ cup of heavy cream and 2 tbsp. of tomato paste. Make sure to mix it all around, and drizzle some lemon juice for a nice punch of flavor. Finally, drop in some parmesan cheese to combine the liquids and bring together all of the flavors. You should have a nice thick sauce with well-prepared peas and prosciutto.

Pour your drained fettuccine onto the sauce to combine the two components, mix it around, throw in some salt and pepper, and you’re done.

What you should have plated is a deliciously creamy dish packed with salty prosciutto and delicate green peas. Rip up some basil and throw it atop, too.

I hope you enjoy it as much as I did. Goodnight.

I consider myself a man of many sauces

The modern-day food truck has permanently clung to the sidewalks of New York City. 

Twenty-five years ago, there was only the common pretzel and hot dog stand, #MisterSoftee or #Nuts4Nuts. Now, a cultural outburst of flavor has seduced city-dwellers into the tasteful world of non-traditional foods. 

Chefs from distant lands pack themselves into tiny kitchens-on-wheels to serve-up delicious, cheap, and quick dishes. The plethora of food trucks serve not only its consumer's demand, but it serves as a form of competition, where product quality determines survival. Only top-of-the-line food gets a spot in front of Grand Central Station or in the middle of Union Square. If New Yorkers aren't enjoying your food, you'll know – they'll be on the line across the street waiting for some Jamaican beef patties. 

The trucks usually stay in the same areas because of street permits, so if you simply do a little research, you can find exactly what you're in the mood for. Up-to-date websites literally #tag a food truck on 32nd and Lexington, for example, to let people know that's where it was last seen. 

If you can't make it into the city, #noworries, turn on the Food Network or Cooking Channel. Their producers have enjoyed it so much too, in fact, they've created shows like The Great Food Truck Race and Eat St. 

With all these trucks to choose from, though, it's hard to determine which one to visit on your trip to NYC. Some choices include: Souvlaki GR, which sells traditional Greek cuisine; Kimchi Taco, which serves contemporary Korean BBQ and puts it in tacos or heroes; Urban Lobster Shack, whose catch of fresh lobster, shrimp and scallops land on buttered rolls; Old Traditional Polish Cuisine, serving grilled kielbasa, potato, meat and cheese pierogis; Tacos Morelos, handing out steak burritos or chicken tortas; or finally, The Cinnamon Snail, a vegetarian truck that sells portobello carpaccio and an ancho-chili seitan burger. 

Anyway, all these are great, but they are not my favorite. 

When I go to The City, I almost always find myself standing on the line of The Halal Guys on 53rd and 6th. They specialize in chicken, lamb and yellow-rice platters. Their popularity has spawned countless imitators to join the Halal food surge onto the streets of NYC. 

On their website they write, "Part of the secret to this delicious meal is in the white sauce. Nobody knows what it is, but everybody knows to ask for lots of it!"

The purpose of this blog is to debunk that statement. After having eaten there numerous times, I've decided to make my own white sauce. I also made the classic chicken and rice platter, but that is besides the point; I want to perfect the illustrious white sauce. 

Here's how to make it:

Grab a couple spoons, some measuring cups and a big bowl. Scoop out 1 cup of mayo, 1/3 cup of plain Greek yogurt and 1/3 cup of sour cream; this is the base of your sauce. Next, throw in 2 tbsp. of prepared white horseradish, 1 tbsp. of lemon juice and 3 tsp. of dry dill weed; the "zing" to your sauce. Next, add in 1/4 cup of white vinegar. Then, put in 1/2 tsp. of salt and cracked black pepper, and 2 tbsp. of white sugar. Lastly, and probably the most important, is Ranch dressing. You should put around 3/4 cup of Ranch, but the problem is the taste is so strong, you must go slowly to make sure to not over do it. #Cookingtip: you can always add but never subtract from what has already been put in (usually related to salt). And that is all. Make sure to mix and taste-test throughout and after you're  done, throw it in the fridge to solidify and gather its flavors. 

My first attempt at this sauce came out, surprisingly, delicious. I placed it atop a bed of rice and chicken breast that I seasoned with cumin, coriander, turmeric, cayenne pepper, and oregano.

In addition, I went to a local Halal shop called NYC Platters that serves, to their best attempt, exactly what the The Halal Guys serve in New York City. When I put their white sauce up against mine the following evening (I had much extra), my roommates could not tell the difference. 

Success. 

The First Meal

Salutations,

Tonight I made a chicken with white wine sauce accompanied by rice and spinach. It took a total time of 50 minutes to make, but could definitely be done quicker on a second or third try. This dish is traditionally found in Italian and French restaurants.
 

I needed to pick up some groceries at the local #farmersmarket before beginning. There, I bought chicken stock, basil, spinach, rice, lemons, garlic, mushrooms, parmesan cheese and two chicken breasts. Not bad, it only cost me $12. The other ingredients I used could be found in my cupboards, they were: salt, black pepper, paprika, oregano, rosemary, flour and olive oil. Finally, I used a #Moscato I found in the fridge, but I'm sure you can use any white wine of your choosing. 

First things first, when I get ready to cook a meal, I like to fully prep the kitchen-area. The pots and pans are all in place on the stove, the oven is pre-heated at 350 and the knives are aligned and ready to work. I'd like my meal prepared sans surprises, please. 

So, take out that cutting board and your sharpest knife and get to chopping. I used 2 garlic cloves which I crushed and then chopped into very small pieces. Next up was spinach and basil; you don't need to do much to them, just measure it out and take away any undesirables. Then, with mushrooms, Portobello and Cremini to be precise, I cut thin slices vertically. Lastly, cut that lemon in half, you're going to need its juice. 

It would be smart to measure out 1 cup of rice now, so you don't have to do it later. Keep in mind, 1 cup of rice equals 2 cups of water. 

The last preparation you'll need to do is that of the chicken. Grab a ziplock bag of ample size and throw in enough flour to cover the chicken. Add in as much salt, pepper, and paprika as you'd like. I also put in rosemary and oregano; I thought the flavors would mix well. 

Now we're ready to cook. Heat up the stove and pour some olive oil into the pan. When it's hot enough, throw in your garlic. Drizzle in some lemon juice while you're at it.  When you get a slight sizzle on the garlic, go ahead and throw in the mushrooms. Don't wait too long before putting in 3/4 cup of chicken stock and 1/2 cup of white wine. When all the ingredients in the pan start to boil, you can put in your chicken. Cook the chicken for about a minute and a half on each side. 

Then, wrap the pan with foil and put it in the oven, which should be at 350, for 25 minutes. 

While your chicken is undergoing #theroast, it's the perfect time to get your rice started. Pretty simple strategy to cook rice: don't put too much, or too little, water, and don't overcook or undercook . I wanted to incorporate the spinach into the rice instead of having two separate pieces. So, using my #mathskillz, I understood that it takes rice about 12 minutes to cook and about 3 for spinach. When my rice was almost finished, I threw in the spinach and then waited for the two components to be ready together. Also, salt, pepper, and any other spices are up to your choosing for the rice. 

Lastly, take out your chicken and throw it back on the stove to get a light brown color on its outer layer. Then, throw in a pinch or two of parmesan. This helps bring the liquid together, making it a thicker sauce. 

That's it. You're ready to plate your chicken with white wine sauce together with rice and spinach. Just throw some of your   basil leaves on top to give a fresh feel, and you're ready to dig in. 

I hope these directions prove useful; my meal came out quite well and I hope yours does too. Until next time; I'm sure we could make it even better. 

#Chefextraordinaire

Greetings everyone,

I began my journey towards #chefextraordinaire a little over a year ago after watching #Julia&Julia, starring Amy Adams, Meryl Streep and the #oneandonly #stanleytucci. A feminine vibe throughout the film, needless to say I let the tears flow. And so came my love for butter and garlic, and chopping up onions and peppers, and concocting a delicious chicken breast after grabbing paprika, black pepper and coriander from the pantry (#whatiscoriander?). #It'scilantro, #lookitup.

I'm a college student with #limitedtime and so the dishes I'll be making will take no more than an hour to complete. Rest assured, they will be #scrumptious. Twice a week, Cooking with Yonah will get into the origins of the dish, the prep of ingredients, #theroast, and, the simple enjoyment of eating a home-cooked meal. 

Just to be clear, I am no #GuyFieri or #RobertIrvine; most of what I'll be cooking will be first attempts. Cooking is an extremely relaxing and fun process, and I'm eager to get better at it. 

Please join me; I hope you do.