Always a good comfort food, meatloaf is a hearty and filling meal. Rooted in European culture, meatloaf is considered a favorite among many. In 2007, meatloaf was voted the seventh most favorite comfort food. For budget conscious households, meatloaf is an inexpensive meal to make.

You can use most any leftovers to extend the meat to include vegetables, dried or stale bread, grinding leftover pieces of other meats and adding it the recipe. Adding fillers to two pounds of ground meat can extend it to more than three pounds by weight. Have some meatloaf left over? make a great sandwich topped with lettuce and tomatoes.

Meatloaf is an easy make, keeping it moist during cooking is sometime by trial and error. The moisture from the meat will be absorbed by whatever filling you use causing your meatloaf to become dry. When adding breadcrumbs, crumbled cracker crumbs and quick oats, don’t forget to add a liquid, you will need at least 1/2 cup of liquid for every 2 cups of breading and 2 pounds of ground meat used. Over cooking a meatloaf or cooking at too high a temperature will cause the moisture in the meat to evaporate more quickly.

Meatloaf should be slow cooked at lower temperature to help keep it moist and rich with flavor.

Meatloaf with Red Sauce
Serves 4 to 6
Preheat oven to 350`F

Ingredients
• 3 pounds – ground chuck or ground round
• 2 cups quick oats
• 1 package of Lipton beefy onion soup mix
• 1 medium onion – minced (1/3 cup)
• 2 teaspoons basil
• 2 teaspoons oregano
• 2 teaspoons garlic powder
• 2 teaspoons onion powder
• 2 teaspoons salt
• 1 teaspoon black pepper
• 1/2 cup cold water (later)
• 1/4 cup dice green peppers (optional)
• One large glass or stainless mixing bowl
• One large or 2 small loaf pans lined with aluminum foil

Preparation

1. Combine all ingredients except water, and mix thoroughly until, incorporate water into meat mixture, making sure to mix well.

2. Form and continue to roll meat mixture, until smooth, into shape similar to football. Drop in loaf pan, and shape into a rectangle. Make sure there is space between the walls of the loaf pan and square all sides. Make a small indentation lengthwise along the top. Cover tightly with aluminum foil and place on middle rack of preheated 350`F oven.

3. Let meatloaf cook for one hour and remove top foil and cook for another 30 to 45 minutes.

4. When meatloaf is brown and firm to the touch, it should be done. Remove from oven and let rest for 10 minutes.

Platting
Slice meatloaf about 1/4 inch and serve with 1 ounce ladle of any red sauce across the surface.

Cooking and Deep Frying With Healthy Oils

Can deep fried foods be healthy for you? With the introduction of healthier cooking oils – deep frying can be a healthier way to cook foods. You now have an opportunity to enjoy many of the deep fried foods that you continue to crave. There are several healthy oils that are good for deep fat frying. Some of these oils can be very expensive and most times can only be used once

What You Should Know About Buying Oil

1. Choose polyunsaturated and monounsaturated fats – these are oils found in nuts, seeds, plant, and fish.

2. Buy quality oils - that are not overly processed - with a high smoke point starting at – 400°F. When oil reaches its smoke point it breaks down and may cause your food to have an unpleasant odor and taste.

3. When looking for oils, choose only those oils packaged in dark glass containers – oils can become rancid when exposed to sunlight and moisture.

4. Versatility – you will occasionally deep fry – look for oils that you can use in other methods of cooking and cold prepping foods.

Suggested Healthy Oils

Avocado Oil – monounsaturated - smoke point 520°F
Refined Avocado oil is best used when cooking at high temperatures. This is very healthy oil with many similarities to olive oil.

Rice Bran Oil – monounsaturated – smoke point 490°F – versatile
This high quality oil is one of a few oils on the market that is perfect for those on a healthy diet. Rice Bran oil has no trans fats and has a wonderful taste about it. It’s versatile and can be used for all culinary applications. This light oil is not only healthy; it doesn’t compromise the taste of food. For those who may be allergic to Canola oil - Rice Bran Oil is hypoallergenic.

Grape-seed Oil - polyunsaturated – smoke point 485°F – versatile
When buying Grape-seed Oil – make sure it is food – This oil can be used in many culinary preparations. Store this oil in a cool- do not exceed 70°F- dark place away from moisture, sunlight and heat – it can be stored safely up to 3 months.

Olive Oil (extra light) - monounsaturated - 460°F – versatile
Considered - by many - to be the healthiest oil having both monounsaturated and polyunsaturated fats. One of the great things about olive oil – it’s sustainable and can be used for many culinary applications.

Canola Oil (Rapeseed oil) – monounsaturated - smoke point 450°F – versatile
This oil is probably the most used, a cold pressed product, Cold pressed oils are more stable than other cooking oils - with a very long shelf life. Canola oil is close in nature to olive oil having similar health benefits.

Soybean Oil - polyunsaturated – smoke point 450°F– versatile
Heavier oil with a pronounced flavor and aroma is healthier than most oils on the market today. Soybean oil with its clean and neutral taste and does not transfer taste from other foods. At high temperatures – fried foods are less greasy and hold their flavor.

Peanut Oil – monounsaturated - smoke point 450°F – versatile
This refined oil has all three fatty acids – monounsaturated, polyunsaturated, and saturated fats. Although high in calories, it’s considered a healthy alternative to other oils. Ideal oil for deep frying... With its long shelf life and minimal waste, it’s a sustainable product that can be used for other food applications.


Rules of smoke point

When cooking foods with oil – make sure the oil has reached its smoke point - and on the other hand you do not want to heat the oil past its smoke point. When oil has reached its smoke point – it has also reached its flame point.

When placing food in hot oil – insert the food about half inch—you will notice a pocket of bubbles forming around it, once that happens you can continue to slide the food into the oil, This process is unique in that it caramelizes the natural sugar and prevents the protein from breaking down – protein become less soluble, and less likely to dissolve into the oil., it also protects the food from absorbing the oil. The best deep frying temperature is 350° F to 375° F

Broiled Tuna Steaks with a Broccoli-Onion Cream Sauce Over Pasta

The highly nutritious tuna fish, with its intense flavor and meaty texture, mostly found in warm waters, is considered a delicacy in most parts of the world.

Canned or fresh. tuna is regarded as a culinary treat and is particularly popular in the coastal areas of the world. However, the fresh varieties have higher content of the beneficial Omega-3-fatty acids, as compared to the canned ones

This dish is a remake on the Tuna Casserole, from the 1950s. At that time it was prepared with Cream of Mushroom Soup, using a more classic cream sauce married with fresh broccoli and sweet onions, make for a more sophisticated dish.. This dish is served in individual casserole dishes, placed on top of a charge plate at service. You can either broil, grill or bake it and it is also good pan seared or fried..

Broccoli and Onion Cream Sauce

Ingredients:

2 tablespoons. Olive oil
2 garlic cloves, minced
1/2 cup onions, chopped
1 cup broccoli, chopped. Blanched and drained
1 cup dry white wine
1/2 cup . heavy cream
1/3 cup fish stock or clam juice
2 tablespoons lemon juice
Salt & pepper

Preparation:

Heat oil in heavy small saucepan over medium heat. Add onion, garlic, and chopped broccoli. Saute until onions are translucent, about 5 minutes.

Add wine and increase heat to high. Cook until liquid is reduced by half, stirring occasionally, about 8 minutes. Add heavy cream and fish stock. Cook until slightly thickened, about 4 minutes. Season with pepper

Buttered Egg Noodles

8 ounces. dry

Prepare egg noodles according to package directions. Mix enough sauce with egg noodles to coat and place a serving of egg noodles in each casserole oval.

Broiled Tuna Steaks.

Preheat broiler

Ingredients:

4 - 1 inch thick Tuna steaks (about 6 - 8 ounces each)
Salt and pepper to taste
1/4 cup unsalted butter, melted
Juice of one lemon
1 cup seasoned Panko breadcrumbs



Preparation:

Season Tuna Steaks with salt and pepper, place steaks on a well oiled broiler or baking pan and brush with melted butter and squeeze lemon juice over all.
Place pan of Tuna Steaks in oven about 3 to 4 inches below broiler element and broil for 5 to 7 minutes, baste during cooking process. You want your Tuna Steaks to be medium rare.
Place each Tuna Steak on top of cooked egg noodles, pour sauce over Tuna Steaks, sprinkle seasoned Panko breadcrumbs over each one and return to broiler and lightly brown the top..

.

Thai Red Curry Cod Fish Cakes

Thailand’s cuisine and culinary traditions is known for its balance of the four fundamental food senses, sour, sweet, salty, and spicy. This recipe is a take on the cuisine of Northeastern Thailand where dried chilies, fish sauce, palm sugar (brown sugar) is often used in recipes involving fish, chicken, pork, and beef.
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Galangal a close relative of ginger, important and popular ingredient in the foods of Indonesia and Southeast Asia, especially in Thailand. Galangal has a much more pungent and fiery flavor than ginger,

There are three different types of Galangal, greater, lesser and kaempferia. Galangal was popular throughout Europe during the Middle Ages, but its culinary use today is restricted primarily to Asia.


Greater Galangal

Brown on the outside and white on the inside, closely resembling ginger. Smelling slightly like camphor, with pine undertones, Greater Galangal is an important ingredient in Thai and other South Asian cuisines.

Lesser Galangal

Much darker on the inside than Greater Galangal, and has a far more potent smell. Not common outside of Malaysia, Lesser Galangal pairs well with cloves, nutmeg and ginger. Kaempferia Galangal. Has red outer skin and a white interior.

Kaempferia Galangal

Often confused with Greater Galangal, is commonly known as Sand Ginger and Aromatic Ginger, it is much sweeter and should be used in very small quantities.

Historical Uses of Galangal:
As a carminative
Relieve nausea and motion sickness
Ease stomach aches
As a stimulant
Reduce bacteria
As a circulatory aid

Thai Red Curry Paste

Ingredients:

2 tablespoons vegetable oil
2 Garlic Cloves, minced
1 tablespoon red curry paste
1 teaspoon black pepper
6 dried chilies
2 teaspoons coriander
2 teaspoons dried lemon grass
2 teaspoons lemon zest
1 teaspoon ground cumin
1 teaspoon dried Galangal

Preparation:

Bring a skillet to hot over medium to high heat and saute all ingredients until garlic is translucent, about 2 minutes, you do not want to burn the garlic. Remove from heat and let cool.



ingredients:

2 large potatoes, peeled, quartered and boiled
1 pound cod fillets, cubed
1 tablespoons fish sauce
3 tablespoons ginger, chopped
4 garlic cloves, peeled
2 sterns of lemon grass. Chopped
1 teaspoon salt
1 teaspoon black pepper
1 tablespoon, onion, minced
1 tablespoon chopped fresh parsley
Zest of one lemon
1 egg, beaten
Vegetable Oil for frying

Preparation:

Place cooked potatoes, cod fish, and remaining ingredients, except for egg and vegetable oil, in a food processor, add curry paste and pulse until smooth, if you want more texture in your fish cake, pulse until you get a course chop.
Transfer the potatoes and fish mixture to a large mixing bowl, add egg and mix well, mold into cakes.
Heat oil in a large skillet over a medium-high heat. Fry the fish cakes on both sides for about 1 minute or until golden brown, remove to paper towel to drain.
Serve with Sweet Chili Sauce and lemon wedge.

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IBS Sufferers: Foods You Can eat

Putting together the right food combination  and how to make them appetizing and appealing can be daunting...

These recipes have all the elements you are looking for:  taste – texture and they re allowed in your IBS diet.  When eating foods with fats, always eat a soluble food such as fruit to aid in digestion. 

      


Spiced Chicken with Sweet Potatoes

Preheat oven to 350°F

 

 

 

Ingredients:

• 3 to 4 chicken breasts – cut into small pieces
• 1/4 cup extra virgin olive oil
• 1/2 cup dry vermouth
• 1 1/2 teaspoons salt
• 1/4 teaspoon pepper
• 1/4 teaspoon ground cinnamon
• 1 tablespoon brown sugar
• 2 tart apples, cored, diced 1/4  chunks
• 3 sweet potatoes, peeled and diced 1/4 pieces

*Preparation for Sweet potato

1. Mix cinnamon, and brown sugar in a small bowl
2. Place diced sweet potato and apples in small baking dish or casserole and sprinkle brown sugar over all.
3. Place in 350F preheated oven and baked for 30 minutes
4. This recipe is time for both dishes to finish cooking at the same time.

*Preparation for Chicken

1. Wash chicken, remove all fat and pat dry. Cut chicken breast into quarter-inch pieces and place in a bowl and sprinkle with salt and pepper...
2. Place oil in large skillet, bring to hot and saute chicken pieces for 5 minutes or until done...
3. Remove chicken pieces to holding plate and drain off all the oil, except 1 tablespoon.
4. Bringing skillet back to hot, add the tablespoon of oil, and dry vermouth, bring to a simmer and add chicken pieces -  cook for 30 minutes.
5. Place chicken pieces over pasta or rice and top with sauce.

Cherries - The Super Fruit

The cherry is a stone fruit, in the same family with plums, apricots, and peaches. Cherries, especially sour cherries, have a short growing season. Sweet cherries are generally available between May to August, and sour cherries are available for just a couple of weeks either in mid-June (in warmer areas) or either July-August (in cooler areas).

  Fresh Cherry and Cranberry Cups

Preheat oven to 350° F

Ingredients

·       1 -  8 ounce refrigerated - Pillsbury crescent dough

·       2 cups fresh cherries, pitted (leave out 12 cherries)

·      1 cup of whole cranberry preserves

·      1 tablespoon lemon juice

·      3 tablespoons sugar

·      1 teaspoon ground cinnamon

·     3 tablespoons cornstarch

·     3 tablespoons water

Preparation

1.     In a bowl stir together Bring cherries, cranberry preserves, lemon juice, sugar, cinnamon, cornstarch and water. Set aside.

2.    Unroll crescent dough and press into 12 cup muffin tins, forming cups - Leaving the points up.

3.    Scoop enough mixture into crescent dough cups to just below the top.

4.    Bake in preheated 350°F oven for one hour. Remove and let cool for 10 minutes.

Topping:

1 Package  cream cheese
1/2  teaspoon vanilla
2  tablespoons. heavy cream
1/4  cup sugar
1/8  teaspoon nutmeg

Mix together and top cherry-cranberry cups – use 12 cherries to garnish.

Chili Mac

 Serve 12 – 15 people.

This is a fun dish to make and eat. Children and young adults like this one. The preparation for this Chili Mac uses one pot – and the recipe doubles your batch. It takes no more than 20 minutes to prepare. It has great visual appeal - great fiber and texture, and it taste great.

*What You Need*

One four quart Dutch oven or pot

Two casserole dishes with lids

*Preparation*

1 box elbow macaroni
1 gallon cold water

1 teaspoon salt

4 quart Dutch oven (or comparable pot)

Bring cold water to full rolling boil – add salt and macaroni – stir every few minutes to keep from sticking and continue to boil for 10 to minutes,

Drain and set aside.

*Chili Preparation*

•  1 1/2 lbs ground chuck (85-15 lean) or ground turkey
• 1 med diced onion and
• 1 med diced green pepper
• 1 -14 oz can diced tomatoes with basil and garlic
• 2 - cans Bush’s Chili Magic
• 2 - 16 oz Jars chunky vegetable Spaghetti sauce
• 1/2 teaspoon basil
• 1/2 teaspoon oregano
• 1/4 teaspoon of cayenne pepper
• 1/4 teaspoon black pepper

1.       In same Dutch oven (pot) - on medium heat, add ground meat, diced onions and green peppers and saute until meat is browned and vegetables are tender, drain off juices and return to stove top.

2.       Add tomatoes, Bush’s Chili Magic, spaghetti sauce, basil, oregano, cayenne and black peppers – mix well.

3.       Let simmer for 15 minutes – stirring occasionally to prevent sticking.

*Assemble*

1. 7 ounces shredded mozzarella cheese
2. 7 ounces shredded sharp cheddar cheese
3. This dish is layered similar to how lasagna is layered.
4. In the two casserole dishes – spoon enough Chili Mac mixture to fill half the dish, cover first layer of mixture with half of each of the shredded cheeses and repeat with second layer.
5. Cover with lid and you are done. You do not have to put this dish in the oven, the Chili Mac and cheese will set up in 10 minutes.

*Serving Suggestions*

Serve a side plate or bowl with mini crescent rolls brushed with an orange glaze

.

Shrimp Cobb and Mango Salad

 Serves: 4

*Ingredients* 

 

·          8 cups leafy greens – torn into medium size pieces

·          6 hard-boiled eggs - peeled and chopped

·          8 strips of bacon – fried and chopped

·         2 tomatoes – seeded - chopped - drained

·         2 avocado – pealed – pitted - diced

·         2 cups chopped watercress lettuce (stems removed)

·         4 cups cooked shrimp

·         2 ripe mango, peeled - pitted - diced

·         4 ounces Roquefort cheese, crumbled

 

*Preparation*

1.      In a large frying pan over medium heat, fry the bacon about 10 minutes or until crisp; transfer to paper towels to drain. When cool, crumble and set aside. The bacon can be baked in the over – 350F

2.      Dice the hard-cooked eggs and set aside.

3.      Make a bed of leafy greens on serving plates. Arrange the shrimp, eggs, avocados, bacon tomatoes, watercress, Mangoes and shrimp– in a creative pattern.  Sprinkle 1 ounce crumbled Roquefort over top of each salad.

*Cobb Dressing*

·         1/4 cup balsamic vinegar

·         1/2 cup plain yogurt

·         1 1/2 teaspoons Dijon-style mustard

·         1 clove garlic, minced

·         1/4 tsp. salt

·         1/2 teaspoon coarsely-ground black pepper

·         1/2 cup extra-virgin olive oil

·         freshly squeezed lemon juice 

*Directions*

1.      In a medium size bowl, whisk together the Balsamic vinegar, mustard, garlic, and pepper. Add the yogurt and salt, slowly Whisk in the olive oil until it thickens.

2.      Pour a little of the dressing over the salad or serve on the side. Squeeze lemon juice over top.