So what 100 calories

Chef Phil Andriano has been teaching people how to eat healthy for over 10 years. He has a very interesting look into the new marketing practice of many food manufacturers. Unhealthy snacks in 100 calorie packages. Read on and hear what Chef Phil has to say!

[And, for those of you who are not aware - Chef Phil is available - here in the NY Metro Area for private cooking lessons. If you're interested in learning more about his diet plans and cooking healthy - visit us at Home Cooking Consultant ].

So what's all the hype about? A 100 calorie snack pack, bet you can't eat just one! So it seems now, that those sneaky manufacturers of processed "joy foods" are jumping on the 'portion control wagon'. Well anything for a buck or should I say 'fix'. Their downsizing those sugary simple carbohydrates and hydrogenated super saturated fats from their oversized packages to an even smaller package, but still with the same 'bad' stuff. It doesn't matter how small you go it's still the same calorie laden, bad for you, food. Instead of overdosing on the whole bag of mega calories, the suggestion is to eat one tenth of the bag which has only 100 calories and seven miniature cookies, for what, your good health!

It seems that they believe we have lost all understanding of what a healthy diet is, and how to achieve it. They think were dumb and drowning in our own diet woes, totally unaware. But as knowledgeable dieters we know that the path to good health is through a 40/30/30 balance of macronutrients (Proteins, Complex Carbohydrates and Favorable Fats) the body's building blocks. A package of simple carbohydrates with 100 calories is not going to do us any good; we will only and quickly indulge over and over again consuming more, bad empty calories. We know that in order for a snack to be healthy we must first balance it and include proteins and favorable fats with good carbohydrates, and our goal as serious dieters is to consume only healthy nutritious calories.

So, I'll give those manufacturers of processed foods the benefit of the doubt, and lets hope they really don't know what their doing, instead of trying to rip us off. Yet, there are some noble attempts, 100 calories is a pretty good starting point to begin watching those calories go down, but wouldn't you rather have a nice piece of fruit, a complex carbohydrate with some good old cheese protein for a 100 calorie snack.

Remember what they say: "An Apple a Day with Two pieces of String Cheese Keeps the Doctor Away".

Truly,

Chef Phil Andriano
Corporate Executive Chef
Chefs Diet

Who needs flowers and candy? Try luscious dried fruits!

When my husband asked me what I wanted for Valentine's Day this year (he asks so he doesn't end up buying me something I don't want...say for example, jewelry) I told him I had been craving dried fruits from this company called Meduri World Delights (www.meduriworlddelights.com).

I've received their catalog several times and truly the pictures of the fruits (see the photo from their website of the pink lady apples at left) make your mouth water. Since they aren't inexpensive like the kind you buy at the supermarket, it was worth saving these for a special occasion. And, I am truly amazed at the quality and flavor of each of the ones I've received.

The dried berries mix is delightful in my morning oatmeal. And, the apple slices are so addicting, I may never eat a fresh apple again! The peaches, which I crave but can't appreciate during the winter months, are so sweet, you'd think it was summer.

I've only had a chance to eat them out the package, but I'm imagining all the possibilities of recipes with these delectable fruits. There is a crostata I am dreaming of, where you would soak the apple slices in an almond flavored liqueur to give them some moisture for baking (however, please let me tell you that these dried fruits are far from dried out! They are so moist and chewy...they don't need too much liquid to make them bakable.

I also envision a wonderful fruit compote that I can serve over grilled fish or chicken. Or how about a dried fruit stuffing for that roast pork tenderloin. The options are overwhelming and if only I had more time to play today, I would be making one of these dishes now! And, I can't wait until I run out as I will be ordering from them again.

So go ahead and treat yourself. You won't be sorry!

Flat Belly Diet - for real?

I recently read an article in Prevention Magazine that there are 5 foods that you can eat, that will help to flatten your belly. It also stated that there would be no exercise involved and that in the first week alone, you can dramatically lose inches and pounds. Well, my interest was peaked since a flat belly was never something I've had.

To net it out, here is a summary from flatbellydiet.com. MUFA (MOO-fah) is a term that nutritionists have been using for years. It stands for monounsaturated fatty acid, a type of heart-healthy, disease-fighting, "good" fat found in foods like almonds, peanut butter, olive oil, avocado, even chocolate. MUFAs are an unsaturated fat, and have the exact opposite effect of the unhealthy saturated and trans fats you've heard about in the news. According to exciting new research, MUFAs can actually help you lose weight, specifically around your middle.

Nuts, chocolate, olive oil, avocados, and olives...what's not to love! Ever since I read this article, I have been spreading olive tapenade on everything I can think of, pita chips, english muffins, sandwiches (instead of mayo, yum!). Avocados are showing up more in my salads and a handful of nuts is always in reach. I'm in heaven since these foods are very meditteranean and I love that style of food.

After reviewing the diet book, I realized that the program is not that different than others I've perused over the years. You still have to limit the number of calories you consume in a day, cut out coffee (no can do!) and other non-essential treats, and exercise (at least a bit) to really see results. You also have to change your eating habits and attitude about dieting and making healthy choices. However, it does take the mystery out of being able to include foods that you really love that you thought were not good for you or too fattening. Yes, there's yet another spin on healthy eating as we enter another dieting season.

To learn more visit flatbellydiet.com

Valentine's Day Dinner - Glazed Kobe Beef Steak with Boniato and Smoked Ham Puree

Since Valentine's Day is coming and we here at Home Cooking Consultant are supporting healthy-heart cooking, I'd like to share with you this fabulous meal idea from my friend, Chef Phil. Cooking a romantic meal at home is probably one of the nicest things you can do for your loved ones.

This year, rather than going out to a noisy and crowded restaurant that serves high fat, high calorie foods. Instead, plan to prepare a wonderfully delicious and healthy meal while listening to your favorite music and sipping on your favorite beverage right in your own kitchen.

I found this particular recipe very enticing and interesting. It's amazing that every so often, I am stumped by an ingredient in a recipe. No matter how much I cook, I'm always learning something new. Perhaps you were unaware, too, of what a Boniato is. It is a tropical sweet potato also known as batats or camote. It is a member of the morning glory family. It is extremely popular in South Florida and among the hispanic community. It is easily distinguished from other sweet potatoes by its pink to burgundy-colored skin and its white or
cream-colored flesh. It is also much fluffier and drier, and less sweet than the yellow or orange-fleshed sweet potato. The boniato can be used similar to other sweet potatoes, although it will not be as sweet. It has a subtle flavor but can be overwhelmed easily by heavy seasonings. It is packed with healthy carbs, protein and vitamin C.

This complete meal below takes a balanced approach of 40% low-fat protein, 30% low-glycemic load carbs, and 30% heart-healthy monosaturated fats. This provides the perfect balance of a variety of foods to sustain a healthy, but luxurious diet!


Glazed Kobe Beef Steak with Boniato and Smoked Ham Puree, Grilled Asparagus and Tangy Pepper Jelly

Created by, Chef Phil Andriano

Serves 2

To Marinate the Steak

1/2 cup teriyaki sauce
1 teaspoon ginger powder
1 teaspoon garlic powder
2 tablespoons fructose (fruit sugar)
2 teaspoons soy oil
2 (4-ounce) Kobe beef shell steaks

Combine the teriyaki sauce with the ginger powder, garlic powder, sugar and oil in a small saucepan. Heat over medium-high heat to a boil. Reduce heat and simmer just until the sauce is reduced to a glaze consistency. Remove from the heat and let cool completely. Pour half the glaze over the steak and marinate for 30 minutes at room temperature. Reserve the remaining glaze.

To prepare the Tangy Pepper Jelly

1/2 cup cider vinegar
2 tablespoons fructose (fruit sugar)
1/2 cup sweet red pepper, diced
2 teaspoons, jalapeno peppers, diced
2 teaspoons Arrowroot, combined with 2 teaspoons water to make a slurry

In a small saucepan, combine the vinegar, sugar, and peppers. Bring to a boil and add the arrowroot slurry to thicken. Remove from the heat, and let the jelly cool.

To prepare Whipped Boniato

1 cup boniato, peeled and cubed
1/4 cup skim milk
1/4 cup crisp cooked bacon, diced (reserve a teaspoon of bacon fat to coat asparagus spears)

In a large saucepan filled with cold water, add the boniato cubes. Bring to a boil and simmer until soft about 6 - 10 minutes.

In a medium saucepan, heat the milk until simmering. Remove from heat and add cooked boniato, diced cooked bacon and whip with a mixer until smooth.

To complete the meal: Preheat a grill pan or outdoor grill. Place marinated steaks on grill and cook to desired degree of doneness. Remove steaks to a warm platter and cover with foil for 10 minutes before slicing. Add the asparagus spears to the grill. Grill until tender about 6 minutes.

To serve: Place the whipped boniato on a plate, slice the steak into thin slices and place on top of boniato. Pour remaining glaze over beef. Place grilled asparagus spears around the plate and garnish with the pepper jelly.

Perhaps you'd like to learn more interesting dishes like this one? Chef Phil is available for healthy cooking lessons. Contact us for more information.

"Go Red for Women" - Healthy-Cooking Program

Here at Home Cooking Consultant, we strive to promote healthy eating habits and cooking techniques through a variety of personal chef services. Because we believe so strongly in a healthy diet to support a healthy heart, we've banded together to support a worthy cause.

During the next month, we are preparing to dish out donations in support of the American Heart Association’s “Go Red for Women” program. For every gift certificate sold from now until Valentine’s Day, our chefs will donate $5 to the American Heart Association.

My family has a history of heart disease, so this is an important and personal cause for me. Here at Home Cooking Consultant spend time teaching people how easy it is to create healthy meals right in their own kitchens using their own tools. Our clients find that it’s a very relaxing way to learn new cooking skills or a new cuisine that is light and healthy.

This “Go Red for Women” program is the perfect tool for us to support more awareness of how to prevent heart disease through healthy eating habits. It would be a pleasure for us to be able to help our clients and at the same time send in a big donation to the American Heart Association this year!

In case you aren't in the know, the “Go Red for Women” movement is an initiative by the American Heart Association to raise awareness that heart disease, often viewed as a man’s disease, is the number one killer of women today. To support the program, the American Heart Association started “National Wear Red Day” on February 1^st. Many companies ask employees to wear red and make a $5 donation. We won’t necessarily be wearing red that day, but there are many healthy red foods out there for us to cook!

My friend, Chef Glenn agrees that raising money for the program is a great opportunity. He tells me, “There are a lot of cardiac issues on my wife’s side of the family. When my friend Chef Lia came to me with this idea, I signed on immediately. It just makes sense that we can help people in a unique way to become more aware of how to cook healthy and at the same time give something to help support the overall program.”

Many people think that cooking healthy meals has to be a time consuming chore. My friend, Chef Donna explains “Cooking healthy doesn’t have to be stressful. Our lessons take all the guesswork out of preparing simple dishes that include a variety of whole grains and vegetables along with lean proteins. A cooking class in your kitchen can give you a good jump start to heart health.”

We will be promoting this cause now through Valentine’s Day. And what a perfect gift this could be for your special someone - a heart-healthy private cooking class from a Home Cooking Consultant. Of course, they would have to be here in the NY Metro area for us to accomodate them. (Unless you want to fly us by private jet to our cooking destination! - just kidding).

For more information, please visit our website www.homecookingconsultant.com/gored.html

I LOVE CHEESE!

There's not a day that goes by where there isn't some form of cheese used in my cooking. Naturally, with my Italian background, Italian cheeses are always in the fridge. I particularly like Parmigiano-Reggio and Romano cheeses as toppings for my soups and pastas.

Snack time is another reason I keep cheese around. It's a quick fix for my hunger pangs.

I've had some challenges over the years with family members who are lactose intolerant or have to cut back on their dairy intake. It saddens me when I can't make a cheesy lasagna or my favorite manicotti. However, I make sure I have these dishes plenty when the relatives aren't around!

There is a whole world of cheese out there and sometimes it's hard to know what new cheeses to try. I found a great website that I would like to share with you that gives you a great background on cheese. It's run by the American Dairy Association. There's a detailed cheese guide, recipes, and entertaining tips. If you love cheese as much as I do, you don't want to miss this site.

ILoveCheese.com

You've got a pear...

Chef Glenn Burgess, one of our Home Cooking Consultants is a wonderful writer, especially when the topic is food. Enjoy this piece he wrote on pears...and Happy Thanksgiving to all!

I'm a big fan of pears. Pears are the unsung hero of the autumn produce section of your local grocery store. Sure, there are dozens of apple varieties; apples have a better PR rep. But pears, ah pears, these require more than a casual fondling to check for bruising. No, pears require, nay DEMAND, a more intense relationship. They may appear inviting on the display, yet when brought home they may resist ripening. Or they may present an appetizing exterior, only to reveal a heart riddled by decay. Yes, pears are almost certainly female, luring us in with tempting curves and succulent fragrance, whetting our desires only to disappoint us at the crucial moment. Pears suffer from identity crises that an apple would never stand for. People invariably think of pears in terms of color: "green, brown and red". Oh, and "those cute little ones..." Would a Granny Smith apple stand for generic identification as a "green apple"? I tell you no, it would not. Neither should you settle for an anonymous pear. There's more to a pear than its color. Here's a quick buyer's guide. "Green pears" - often considered the pear for eating out-of-hand. D'Anjou - gently rounded often without a "neck", stays green even when ripe. This pear also cooks well. Bartlett - smaller than a D'Anjou, the bartlett is the most common variety found in canned pears. Turns yellow when ripe. Bruises very easily. Known as "Williams" pear outside of the US. Packham - distinctively "chunky" looking, closer to a Bartlett, slightly different season. Comice - typically much larger and of a short, round shape, the Comice is often called the "queen of pears" and frequently commands high prices in the produce department. It has delicious flesh but when overripe, it can have an overbearing floral scent. "Brown pears" - generally considered a cooking pear. Bosc - Up until a few years ago, there was just the brown Bosc variety. Unripe it has a greenish tinge underneath the brown skin, which is quite thick and tannic. When ripe the tinge changes to yellow giving the pear a more golden brown appearance. Taylor Gold - discovered in 1986, New Zealand began exporting this wonderful new brown pear. It is thought to be either a natural mutation of the green Comice pear, or a cross between a green Comice and a brown Bosc. Available during the summer in North America, this is a FANTASTIC eating pear with juicy flesh and lots of floral scent. I prefer to peel mine, finding the peel distasteful. I'd much rather eat this pear than it's green cousin. “Red pears” - often identified only by color, the average consumer might not realize there are several distinct varieties. Red D'Anjou – Discovered in the 1970's, most texts simply regard it as a red colored cousin of the green D'Anjou. I disagree, and hold the red D'Anjou as my second favorite pear, behind the Taylor Gold. Stark Crimson – an eating pear, with smooth flesh and a bright red skin. Red Bartlett – Considered nearly identical in flavor to a green Bartlett "the small pears" - diminutive in size, considered a good snacking fruit. Forelle - green with a red blush in a distinctive pattern reminiscent of a Rainbow trout (trout translates into "forelle" in German). Green area turns yellow as it ripens. Very sweet. Seckel - green with a red blush. Very sweet.