Messing with Mushrooms

Portabello mushrooms are one of my favorite vegetables. They can be stuffed, grilled, roasted, sauteed, you name it. They are incredibly versatile. I happen to love them in practically anything but they are particularly great as a meat substitute because of their uniquely robust umami flavor. Unfortunately I find that many people say they hate mushrooms. My theory on this is that they have never had them prepared properly. The biggest complaint tends to be texture and when they are treated with care, this mushy quality can easily be avoided.

First, take the mushroom and remove the stem. This is where most of the dirt resides and they are hard and woody anyway. If you happen to be making soup, clean them well with a damp cloth and you can use them in the stock for the soup. Otherwise, I simply discard them.

Next, peel the mushroom. As you can see there is a flap on the inside of the mushroom cap after the stem is removed that you can easily grab onto and pull the skin away. This step provides a double whammy. One, it removes the outer layer where there may be dirt and residue. Two, it helps to eliminate one layer of mush and leaves the mostly meaty layer of just the flesh of the mushroom. If you are still concerned about any remaining dirt, you can wipe the mushroom with a slightly damp cloth but DO NOT submerge the mushroom in water. Mushrooms become water logged very easily and then you really have mushy mushrooms. Note: This procedure applies to any mushroom. I always peel them.

Third step, scoop out the gills of the mushroom. This is mostly unique to portabellos and some larger mushrooms that have very pronounced gills. To me they have a distinct dirty taste and I just prefer them to be removed. I use a teaspoon and gently scoop away until most of the gills are gone and you have a clean surface to work with. I find this step particularly important when you are stuffing the mushrooms. The gills muddle the flavor of the stuffing you use and again, make the final product rather mushy.

That's it! You now have a clean, great textured mushroom to work with. From this point, grill, roast, saute, stuff, soup or whatever you'd like away! What I did with it this weekend was to grill it for a Vegetable Napoleon with Garlic Aioli, Capicola Crisp and Parmesan Tuile. Here's the Recipe:

While a Napoleon is historically a pastry filled with custard, I developed this recipe as a play on words. The grilled vegetables act as the pastry layers and the aioli as the custard. It is a wonderful salad course that you can use as an alternative to a caprese salad in the fall or winter when tomatoes aren’t exactly ripe. It also has spectacular stage presence. Just a lovely presentation that always impresses guests.  

Yields: 4 Servings

4 Portabella Mushrooms, stems removed, peeled and gills cleaned out

1 Large Red Bell Pepper, Seeds Removed and Cut Into 4 Slices

1 Small Red Onion, Cut into 4-1/4” thick slices

1 Small Eggplant, Cut into 4-1/2” thick slices

3 tbl extra virgin olive oil, for grilling

4 Slices Capicola or Sopressata

1 Head Garlic

1 Tbl extra virgin Olive Oil

½ cup Hellmann’s Mayonnaise

2 Tbl Whole Milk

Pinch Salt and Pepper

½ cup Balsamic Vinegar

1 cup shredded parmesan cheese

For the balsamic reduction: Place balsamic vinegar in a small saucepan and bring to a boil. Simmer uncovered until the vinegar has reduced by 2/3. Cool.  

For the Capicola or Sopressata Crisps: Place on a baking sheet and bake in a 350 degree oven approx. 10 mins or until crispy like bacon. Cool.

  

For the Parmesan Tuiles: Divide parmesan into 4 equal piles on a baking sheet lined with parchment paper. Place in a 350 degree oven for approx. 10-15 mins or until the parmesan has melted and become crispy. Cool. 

For the Roasted Garlic Aioli: Remove any of the outside paper of the garlic as possible. Place on a sheet of aluminum foil and drizzle liberally with olive oil. Seal foil tightly and place on a baking sheet. Bake in a 350 degree oven for approx. 1 hr. Cool. Squeeze all the roasted garlic out of the head into a bowl and combine with the mayonnaise, milk and a pinch of salt and pepper. Chill.  

For the veggies: Brush liberally with olive oil and place on either indoor or outdoor grill until grill marks form and the veggies are cooked just al dente.

To assemble napoleon: Place eggplant on the bottom, red onion next, portabella mushroom next and top with the grilled bell peppers. Top each napoleon with about a Tablespoon of the garlic aioli. Drizzle the balsamic reduction around the napoleon and garnish with one sopressata crisp and one parmesan tuile. Serve immediately.

Eating Heart Healthy

I was recently asked to come up with a heart healthy recipe that would be quick and easy to prepare. As I was contemplating the recipe, I pondered the basics of eating heart healthy and how to incorporate them into your daily diet. Something people know from having it beaten into their memories time and time again is to watch your fat intake, watch cholesterol and eat less salt. We knoow certain foods are higher in "good fats" and omega 3 fatty acids, like salmon, but beyond that, what we don't know is how to take that knowledge and actually apply it.

There are a couple of basic rules of thumb to follow that you can apply regularly even with existing recips to alter them and make them heart healthy. Number one, you should always reach for the olive oil instead of the butter. While butter is far better than margarine or shortening as it is absent of any trans fats, it is still high in fat and cholesterol and should be used in moderation. Keep in mind that butter produced from grass fed dairy cows will indeed be lower in cholesterol and higher in omega 3 fatty acids than regular butter, but nonetheless, use olive oil for maximum health benefits.

An alternative to olive oil for those willing to splurge a bit in terms of cost is Argan oil. This Moroccan specialty is pricey but is purported to be even higher in good fats and omega 3's than olive oil. Only disadvantage is that it will cost about 3-4 times as much. But it's intense flavor goes a long way so you don't need as much to get good flavor. You can use it interchangeably in sauteeing and dressings. It has an intense nutty fragrance and flavor that resembles a cross between peanut and sesame oil.

A second rule of thumb is to reduce the amount of salt, but not to eliminate it. Hypertension is a primary culprit of heart disease and salt is known to elevate blood pressure. However, your body requires at least a minimum of salt intake a day to remain healthy. Generally speaking 1500 mg of sodium per day is recommended, which is approx. 2/3 a teaspoon of salt. Keep in mind sodium isn't just found in salt. It can be found in a number of other items such as baking soda and even meat. Be sure to read labels carefully. Salt is a natural preservative so it is often added to cans and pre-packaged foods as a method of keeping those items fresh longer.

Third, losng weight. For men, particularly those love handles and for women, belly fat. Contrary to popular belief, there is no secret to losing weight. No magic pill you can take and poof. The only way to lose unwanted pounds and inches is to decrease calorie intake and increase exercise. What goes in must get put out. Simple math. Women generally should consume 2000 calories per day and men 2500. That is assuming that you are healthy, active and are generally not overweight. Cutting calories below that is the only way to shed pounds. Losing weight equates to better overall cardiovascular health and therefore better heart health.

But how you ask? How do I do all this and still enjoy myself. There are a couple of tricks of the trade. Vegetables are almost free in terms of calories. You can eat large quantities that will fill you up and won't make you gain a pound. Now, I'm not talking about potatoes and other starches, I'm talking about things like green leafy veggies, broccoli, tomatoes, cucumbers, mushrooms, etc. Saute them lightly in some olive oil or eat them in a salad, just hold the ranch dressing.

Lean proteins are a must as they will keep you full and give you energy to do your daily work for a longer period of time. Complex carbs and starches simply give you a quick sugar high, which rapidly disappears. Good choices for protein are salmon, boneless skinless chicken breast or grass fed beef, which is very low in cholesterol and high in omega three fatty acids. You want to eat a portion that is about the size of your palm.

Nuts and legumes are an excellent source of fiber and good fats that actually help your brain stay sharp and keep your digestion on track.

All of these naturally taste good, but the key to flavor with all of these is the use of spices. Not spicy salt blends, pure spices and fresh herbs that flavor naturally without calories or fat. The more you use, the less deprived you will feel. Don't hold back either. Most people fear they will over season their food. This is virtually impossible. Learn how to combine spices in unusual ways, such as cinnamon, ginger and saffron with chicken or cumin, paprika and cilantro with fish.

Quick easy condiments to flavor with that don't add too much by way of calories or fat are vinegars, mustards and chili pastes such as Harissa, which is a North African chili paste.

Use plenty of garlic and onions when cooking to create a base of flavor and cook with a little bit of red wine, which is known for its heart healthy benefits. You can also find plenty of low sodium broths for things like home made soups, which are infinitely lower in sodium then their canned alternatives.

These are all simple, easy ways to improve your heart health through your diet without losing flavor and fun. Eating should always be pleasurable even when you are watching what you eat. And don't be afriad to splurge once in a while. One ice cream cone or bag of salty chips won't kill you. Continuous consumption of ice cream and chips might.

Obesity an Epidemic in the U.S.

In a recent article posted by the NY Times NY Times, the topic of the increasing obesity epidemic was at the forefront. Obesity is rising at an alarming rate, particularly amongst children. Much of this is blamed on sedentary lifestyles and diets high in sugar and fats and low in vegetables, fruits and lean proteins. The unfortunate end result that will likely occur is a generation of young individuals who will die prematurely of obesity related diseases such as diabetes, heart disease and stroke. Statistically speaking, this is the first generation of children that will not outlive their parents. First Lady Michelle Obama is doing her part to try to increase awareness of this epidemic with her "Let's Move" program and there is some talk of legislation to help make school lunch programs healthier but it isn't enough.

Education has to begin at home. Yet what I find is that parents are at as much of a loss as to what to eat themselves and are constantly yo yo dieting as the kids are. We have become a society of overly processed, overly convenienced foods that are killing us but are cheaper and more readily available than fresh foods are. People cannot continue to be bombarded with these mixed signals and be expected to make the right choices for themselves and their children without some help.

I have been teaching cooking classes for 5+ years and there are two constants in all of my classes. One, adhering to a Mediterranean cooking style using spices to flavor foods, low fat olive oils and lots of fresh fruits, vegetables and lean proteins. Two, eating local. These two go hand in hand to developing a healthy lifestyle.

Notice I didn't say healthy diet, but healthy lifestyle. I don't believe in diets. They don't work and they leave you wanting for something that cannot be sustained eventually leading to binge eating. You have to develop lifestyle choices that are common sense, easy to follow and don't leave you feeling deprived. Learning to eat a Mediterranean diet rich in locally grown foods will do just that.

The following are just a couple of recipes I will be using tonite for a cooking class I am hosting featuring local farms. They are prime examples of exactly what I'm talking about. Delicious, light, fresh and healthy. Enjoy!

Roasted Pepper and Olive Salad

Yields: Approx. 6 Servings

2 Red Peppers, Roasted, Peeled, Seeded and Chopped
2 Green Peppers, Roasted, Peeled, Seeded and Chopped
1/2 cup Spanish Olives, Pitted and Chopped
2 Tomatoes, Sliced
2-3 Garlic Cloves, Minced
Kosher Salt and Freshly Ground Pepper
2 tsps Hungarian Paprika
2 tsps ground cumin
2-3 Tbl Olive Oil
2 Tbl Red Wine Vinegar

Toss peppers, olives, tomato and garlic with oil and vinegar. Season with salt, pepper, cumin and paprika to taste. Serve at room temperature.

Roasted Potatoes

Yields: 4 Servings

8 Small New Potatoes Cut in Half or 4 Larger ones Quartered
Kosher Salt and Freshly Ground Pepper
2 tsps Smoked Hot Hungarian Paprika (Austin Parker sells great spices or you can order the one I use from www.zamourispices.com)
2 tsps Garlic Powder
2 tsps Herbes de Provence (Austin Parker or www.zamourispices.com. Make sure you get the one with lavender in it. My favorite spice. I use it on everything, especially steaks or pork)
2-3 Tbl Extra Virgin Olive Oil

Tzatziki-Cucumber and Yogurt Salad/Dip

Yields: Approx. 6-8 Servings

2 English Cucumber, peeled and seeded
13 oz Greek Yogurt or Whole Milk Plain American Yogurt, Drained
4 Garlic Cloves, Minced
3 Tbl Mint, Chopped
2-3 Tbl Fresh Dill, Chopped
Pinch Salt and Pepper

Shred the cucumber and place in a colander lined with paper towels. Salt generously and allow to sit for 30 minutes to an hour to pull out most of the moisture. Combine cucumber with yogurt, garlic, mint and dill. Season with Salt and pepper to taste.

Yogurt Parfaits with Orange Blossom Water, Honey, Cinnamon and Vanilla

Yields: 6-8 Servings

16 oz Natural or Greek Yogurt
2 tsps Pure Vanilla extract
1 tsp ground cinnamon
2 Tbl Orange Blossom Water
1/3-1/2 Cup Orange Blossom Honey

Combine and sweeten to taste. Layer yogurt, organic granola and fresh fruit in a wine glass. Chill 30 mins before serving.

Make It Mediterranean, Make It Fresh Part 6-Vinegar

Perhaps one of my favorite mediterranean condiments is balsamic vinegar. Vinegar in general, whether balsamic, wine, apple cider or other flavored vinegar, is a wonderful flavor additive. It's acidity is particularly great at cutting through fat and at complementing strong spices. The main component of salad dressings, vinegar can also give vegetables flavor and alter their texture. One of the best mediterranean salads in my book is a Mozzarella Caprese. Fresh mozzarella, ripe tomatoes, hand torn basil and a hint of olive oil and balsamic vinegar. So simple, yet so complex. BUT, and here's the rub, not all vinegars are alike. This salad truly is contingent on a high quality balsamic vinegar. But how do you know if a balsamic vinegar is high quality or not?? Well, there are a few things to look for.

First, a note on how balsamic vinegar is made. First grapes are pressed into a juice that is then boiled down and the concentrated juice is subsequently fermented. The strength and grade of the balsamic is determined by how long the vinegar has been aged. Traditional balsamic vinegars from Modena are rare and quite expensive. However, there are many domestic varieties and other commercially manufactured varieties that come from all over the world. Many are actually made by adding colorings and flavorings to wine vinegars to ressemble the complex flavor of a true balsamico from Modena.

OK, so what does that mean when you are shopping at the store, looking for a balsamic vinegar. The main thing I look for with balsamic vinegar regardless of what the label says is not necessarily where it came from and how long it says it has been aged. I check it's color or clarity and it's viscosity or thickness. I like a balsamic that is very dark in color and very viscous, almost the texture of molasses or a thick maple syrup. One of my personal favorites is a 25 year aged organic balsamic vinegar that I found at the Olive Mill, which is a chain that can be found in various boutique stores across the country. They offer flavored vinegars and vinegars of all kinds. The beauty of it is that you can actually taste and see the vinegar before purchasing.

Unlike perhaps wine or olive oil, in the case of balsamic vinegar, price DOES matter. The more you are willing to spend, the higher the quality of vinegar you are going to get. BUT, with that said, don't worry, there are some techniques you can use to maximize the flavor of a mediocre balsamic vinegar and still end up with a delicious salad. How do you do this?? Reduce, reduce, reduce.

Take an ordinary, run of the mill balsamic vinegar. Pour the contents of the entire bottle into a saucepan. Bring the liquid to a boil. Stand back because the fumes from the vinegar can knock you off your feet! Reduce the heat to a simmer and let the vinegar reduce until only half or 1/3 of the vinegar is left in the saucepan. What you are looking for is that the vinegar coats the bottom of the pan when you tilt it and slowly slides down. Remove from the heat and allow to cool completely before using. Transfer to a squirt bottle and use just like you would use vinegar for dressing or for dipping. This reduction will be thick, sweet and unctuous. Not only is it great as an ingredient, but it is a beautiful garnish, making lovely swirls and drizzles on any plate. The vinegar is a natural preservative so it will keep for a long time at room temperature no need to refrigerate.

And don't shy away from some of the flavored balsamic vinegars you see. I know they aren't traditional, but they are great for salad dressings. Personal favorites are raspberry basamic and fig balsamic. I don't reduce these, but use them in salads because they completely change the dressing simply by changing the flavor of the vinegar with the same basic recipe, 1/4 cup extra virgin olive oil, 1 Tbl vinegar, 1 Tbl White Wine, 1 Tbl Honey and 1 Tbl Dijon Mustard. Season with a pinch of salt and pepper and off you go. This can be multiplied easily and keeps well in a tightly sealed tupperware in the fridge for up to two weeks. Enjoy!!

Make It Mediterranean, Make It Fresh Part 5-The Skinny on Fat

Lets be honest, in the US, fat is a bad 3 letter word. Every day grocery stores add new and improved low fat, reduced fat and fat free products designed to improve our overall health and reduce our waistlines. Now, I don't know about you, but it seems to me that there are more over weight people in this country today, with the advent of all these lower fat options then 100 years ago when people cooked with butter, lard and ate bacon like it was going out of style. Fat isn't a bad word, nor is it bad for you. The key is which fats you are using and how much.

I recently read an article in a cooking magazine discussing the nutritional differences between olive oil, butter, margarine, shortening and lard. Bottom line between them wasn't calories, but rather cholesterol and saturated versus unsaturated fats. Those fats containing higher levels of unsaturated to saturated fats, like olive oil, which happens to be higher in calories per serving than butter for example, were considered to be far healthier than those with higher proportions of saturated fats. The second key here is quantity. Looking at serving size is important. People tend to forget the serving sizes when they see something has fewer calories in it for example and just indulge in a lot more of it, assuming that if it is healthier they can eat more of it.

So, how does this relate to the Mediterranean diet. Well, most of the countries surrounding the mediterranean use both butter and olive oil, but overall, olive oil is the predominant fat of choice. But how do you pick a good quality olive oil?? What is the difference between extra virgin, virgin and light?? Does higher price really equal better quality?? These are all questions I get on a regular basis when teaching cooking classes and that I will demystify right here.

First of all, a distinction should be made between virgin and refined oils. Virgin oils are made without the use of chemical treatment and therefore considered to be superior. The second level of classification is based on level of acidity in the oil. Extra-Virgin oils should have the lowest acidity, 0.8% or lower. Next is Virgin, which generally has no more than 2% acidity. Light olive oils are usually refined oils that are less flavorful and pure olive oils are often a combination of both refined and virgin oils. Olive oil in general is filtered after it is pressed to remove any impurities and reduce the cloudiness of the oil.

Because olive oil has a low burn point, it has a tendency to not work particularly well for frying, although it is suggested that refined oils are perhaps a better choice for frying than virgin oils. It is also suggested that light oils are good for salad dressings because of their more neutral flavor. In my humble opinion, I opt to always use extra-virgin olive oil for dressings, sauteeing and every other purpose. I generally opt for an olive oil that is subtle in flavor and tend to look for oils that come from Italy. Having sampled oils from all over the world, many of the oils I have tasted, those from Greece, Morocco and the Middle East were often less filtered and therefore had a much stronger olive flavor. For cooking this is not a problem, but for dressings it can be over powering. To simplify things in my kitchen, which is pretty small, I keep one kind of extra-virgin olive oil on hand and try to keep it in a solid container rather than a clear one. You should use oil within a year of purchase as oils will go rancid just as nuts and spices do.

Something I tend to do frequently to help cut back on fat and still keep some of the flavor is to take a recipe calling for butter, margarine, shortening or another kind of oil that is higher in saturated fat is to use half and half. By substituting even part of the fat for olive oil you are reducing your trans and saturated fat intake, not to mention the fact that olive oil does have a distinct and delicious flavor that can add a remarkable depth to a dish. Just because a recipe isn't necessarily mediterranean in origin, give olive oil a try. And don't be afraid to sample olive oils.

One of the best experiences I ever had with olive oil early on in my cooking career was an olive oil tasting. We took small samples of numerous types of olive oils, flavored, unflavored, virgin, refined, extra-virgin, you name it. Not unlike a wine tasting, the oils all had distinct flavors that were dependent upon where the oils came from and where the olives were grown. Like grapes, the olives embodied many of the flavors of the terroir or soils/region they grew in and gave the oils a unique flavor profile. You can truly learn to appreciate the versatility of olive oil through one of these tastings. If you are ever in a situation to try one, go for it. It may sound strange to slurp a bunch of fat, but it is an eye opening experience and one that will truly change your taste buds and your palatte for the better.

Make It Mediterranean, Make It Fresh Part 4-The Protein Factor

Lets face it, for most Americans, a meal wouldn't be a meal without some kind of meat on the plate, whether it's beef, lamb, chicken or pork. We are carnivores and proud of it. I love meat, but what I've learned from my experiences in the Mediterranean is that I don't need that much of it to be satisfied. Most cultures in the Mediterranean eat meat more as a luxury item, not as a pre-requisite to every meal. Some meals may be completely vegetarian, while others rely mostly on freshly caught seafood and fish. A hearty hunk of meat isn't a frequent occurrance mostly because of cost. Most families just cannot afford to feed themselves meat at every meal. What's more, most of them rely on the cuts you or I would never think to consume. Everything from organ meats to brains to hooves to trotters. These cultures have mastered the art of cooking these "off" cuts and making them intensely flavorful without much fanfare. And when meat is available, they don't eat much of it. 4 oz is standard, where we notoriously order 10 to 24 oz steaks at a high end steak restaurant. In the cases where meat isn't available at all, mediterranean cultures have gotten very clever about incorporating beans and other forms of proteins into their diets. I don't think you could survive without chickpeas, fava beans or lentils in the Mediterranean. Not only are these pulses high in protein, but incredibly rich in fiber and flavor when cooked properly.

So, how to incorporate this into our western diets?? I don't suggest you give up meat altogether. I know I love a good steak on occasion. But save it for a special occasion. Learn to cut back on your portions and start using alternative proteins when you are eating your daily meals. When possible, incorporate fish into your diet. Look for fish like salmon, which is high in omega 3 fatty acids shown to help lower bad cholesterol, and don't forget to eat the skin. It is healthy, crispy and delicious. Tuna is also a great source of these nutrients and is cost-effective and versatile. Finally, don't think that the only way you can possibly consume beans is in a bean salad or chili. These guys are versatile little power houses that can really add flavor and texture to almost any dish. I like to make a salad using cooked bulgur wheat (tabbouli), use 1 cup bulgur to 2 cups hot water and let sit to cook for an hour, and an assortment of beans, including kidney, cannelini and garbanzo or chickpeas. I add whatever kind of veggies I have on hand, such as tomatoes, cucumbers, peppers and spring onions, season with salt, pepper, cumin and paprika and add some freshly chopped parsley, cilantro and mint. Dress with extra virgin olive oil and lemon juice to taste and voila. A delicious, healthy salad that will fill you up for lunch without the meat and it keeps wonderfully. Make a big batch at the beginning of the week and let it sit in the fridge. The longer it sits, the better the flavor. And, since it doesn't use a mayo based dressing, it is great for parties. To spruce it up, just top it with some crumbled feta or goat cheese. Both cheeses are packed with flavor so a little goes a long way. And if you happen to be lactose intolerant, most of these people can handle goat cheese so load up. For a great gluten free option, substitute the bulgur wheat with quinoa, a delicious and super healthy relative to spinach and tumbleweed, which cooks just like rice and tastes wonderful. So what have we learned so far, use spices and herbs to spruce up the flavor of your dishes instead of fat, take advantage of locally available ingredients like farm fresh vegetables and eggs, and cut back on your meat intake, incorporating more fish and other foods high in protein like beans and other pulses. Now you are well on your way to eating the mediterranean way.

Make It Mediterranean, Make It Fresh Part 3-Eating Locally

Eating locally is the Make It Fresh part of the title for this series. It cannot be understated. What sets most Mediterranean cultures apart from us is the use of fresh, locally available, seasonal resources. The concept of a mass merchandiser that has everything you are looking for in one stop is unheard of in many cultures. You don't decide on what you are making for dinner and then run to the local Walmart Superstore to get everything you need. Your daily meals are dictated by what you find at the market that morning.

Think about it. Most of what we buy at the store comes from somewhere else. Lets factor in how long it took to get here, how much it cost to get it here and how many pesticides, herbicides, fungicides and other chemicals were used in the preservation of the items we are purchasing so that they still look palatable. All of a sudden, our instant gratification, fast food lifestyle doesn't seem particularly appealing does it. Substitute that with freshly picked produce that came from a local farm, farm fresh eggs that were collected this morning, fish that has been caught this morning, locally produced wine and cheese, all at an affordable price. Sounds pretty good doesn't it.

In France, Italy, Spain, Morocco, Greece, all over the Mediterranean, a trip to the local market for food is a daily pleasure. That's not to say larger grocery stores don't exist, particularly in bigger cities, but in general, the local market is where most people find what they will be eating on any given day. When I spent 6 months in Paris studying for my Bachelor's Degree in French at the Sorbonne, I would pass by the local market on my way to school every day. I was taken aback by the colors, smells and tastes of the produce, cheeses and other items being sold there. I couldn't believe how fragrant a tomato could be when it was freshly picked or how pungent a fresh goat cheese could be. I had the same unique pleasure in Morocco and in Italy. Market after market, loaded with fresh ingredients of all kinds. It was eye opening and really changed my perspective of what good food really is.

For example, it wasn't unheard of in Morocco for someone to actually buy a live chicken in the market and then bring it home and feed it a specific diet depending upon what kind of dish that chicken would eventually be cooked in. I heard arguments about how one shopkeeper fed his chicken grain to fatten it, while another fed it parsley and cilantro so it would have the flavor of the parsley and cilantro he was using in his stew, even if it gave the meat a slightly greenish hue. The point being they were so passionate about what they were eating that they made sure to take the time not only to get the freshest chickens, but to treat them in such a way as to maximize their flavor. No pre-butchered, pretty plastic wrapped cut pieces in a refrigerator or freezer.

Now, I'm not suggesting that you should never shop at a grocery store again. There is a time and place for everything. What I am suggesting is that we maybe pay a little more attention to what we can find locally. If I can get farm fresh eggs within a 5 mile radius and Walmart is 15 miles away, doesn't it make more sense to go to the farm and get some fresh eggs?? Or if the Farmer's Market and Walmart are both equidistant, which in Princeton they are, doesn't it make sense to go to the market to pick up my produce, knowing that it was all picked fresh and grown locally, then to Walmart where I can't guarantee when it was picked and where it was grown and how long it took to get there. All of this is just good common sense. Your food will taste better and you will be supporting your local economy.

Mediterranean cuisine isn't something unreachable. It is very accessible simply through changing a few basic habits. Begin with stocking your spice cabinet with the basic spices of the region as we discussed in Part 2 of this series and then start looking at what you can find fresh and local. Then you are well on your way to adopting the basic tenets of the Mediterranean Diet.

For locally available resources, contact me and I'll send you a list of all of the farms locally that can offer you practically anything you need from meat, eggs and produce to herbs, spices and bread. Call at 815-454-2419 or email me at monikaandjeff@chestnut-inn.com or you can log onto www.localharvest.org to find out what is available in your area.

Make It Mediterranean, Make It Fresh Part 2-Spices

One of the truly great pleasures of Mediterranean cuisine is the degree to which you eat with all of your senses. The single biggest aspect of this is the aggressive use of spices in these cultures. While most of the foods in Spain, France, Italy, Greece, Morocco and others are not inherently spicy per se, they are loaded with spices of all kinds and they aren't shy about applying them to their dishes. As a dish is brought in front of you, the first thing you notice is the wafting aroma from the dish that dances in your nose, preparing your taste buds for what they are about to experience. The spices are not only complex, but these cultures have mastered the art of combining spices you wouldn't traditionally expect to see together and in conjunction with meat for example. It isn't uncommon to pair traditionally "sweet" spices, like cinnamon and ginger, with chicken or lamb, adding a hint of dried fruit to create an unctuous sauce that is to die for.

Yet the use of spices in these cultures goes far beyond the food itself. One of the most profoud experiences I had in Morocco was in a spice shop in the souks of ancient Fez. The two hours I spent there were eye opening in the degree to which it showed me that every spice has not only a culinary purpose, but a medicinal one as well. People in these cultures truly eat for their taste buds and their health. The following are a few samples of what I learned that day.

Cumin, which is delightful with vegetables, meat and fish, is actually a powerful aid for intestinal discomfort. A teaspoon dissolved in a cup of water will cure any stomach ailment.

Saffron, which is the highly prized stamen of a crocus flower, and very expensive, is a wonderful immunological booster. A cream is often manufactured out of saffron which is used for skin irritations and acne.

Ginseng, also known as the Mandrake, is a common supplement that can aid in promoting circulation, hindering depression and helping against dizziness. Can often be steeped in hot water to make a soothing tea.

Nigella or Sativa, is a wonderful spice for headaches, migraines, colds and asthma. We took some of this and placed it in a tissue. Then we rubbed the tissue along with the seeds in the palm of our hand and inhaled. What resulted was nasal clearing sensation that actually re-energized us. These seeds are often used in baking as a subtle flavoring.

And the list goes on, cinnamon, ginger, paprika, cayenne pepper, all of these spices have alternate purposes ranging from digestion to circulation and overall health.

Many of these spices can be found at gourmet food markets, such as World Gourmet Foods in Bloomington, IL. You can also find them on various websites such as www.igourmet.com and www.zamourispices.com. Learning to incorporate them into your cooking will not only make your food taste wonderful, but may offer other potential health benefits. And if nothing else, using more spices in your cooking is a wonderful way of cutting out fat and sugar, which as we all know is healthier for us. Note: Spices begin to lose much of their flavor after 6 months. Purchase them in smaller amounts more frequently and keep them in a cool dry place in an airtight container for maximum shelf life.