Tomorrow is Fat Tuesday aka Mardi Gras, Carnival and Pancake Tuesday. It’s a BIG party day down in the Big Easy and you bet everyone there is going to be eating and drinking like kings. Though I’ve never been to New Orleans I can only imagine what typical Mardi Gras food consists of. I imagine it contains lots of seafood from the Gulf with French influences such as gumbo, bouillabaisse, bisque, crawfish, you get the picture. (My stomach is growling as we speak.) This is my simplified version of a bouillabaisse. Typically, and according to tradition, there should be at least five different kinds of fish (not including shellfish) in a proper bouillabaisse. That can get pretty pricey so I thought I’d use some key seafood ingredients saving money yet without compromising flavour (which I may have used for a six-pack). This version is light, fresh and brothy just the way I roll.

RECIPE:
Serves 4

20 mussels – rinsed
20 Manila clams – rinsed
1/2 lb large locally caught wild shrimp – P&D’d (peeled & de-veined)
1 lb white fish (Pacific cod, Tilapia, Pacific halibut) – 1″ cubes
3 cups leeks (whites only) thinly sliced, washed
1 red bell pepper – small dice
3 bay leaves
1/2 tsp chili flakes
1 x 15 oz can diced tomatoes – drained
1 cup white wine (whatever’s in your glass will work) OR an 8 fluid oz bottle of clam juice*
3 cups water
about a handful of fresh basil – chiffonade
2 sprigs fresh thyme (for steaming mussels & clams)
2 tbsp olive oil

*TIP: Bottled clam juice is easily found in the States though it might be hard enough to find across the pond. Steaming the shellfish in the white wine is a great alternative for making your own clam juice.

DIRECTIONS:

Preheat large soup pot on medium heat for 1 minute. Add olive oil along with leeks, red pepper and chili flakes. Saute, stirring occasionally for 5 minutes. Cover with lid while they’re sauteing. This will keep in the moisture and help prevent them from going brown. You don’t want any colour on the leeks, just softened.
As leeks and pepper are cooking, preheat a large saute pan on high heat for 1 minute. Very carefully add mussels and clams to pan along with the wine and thyme or bottled clam juice and thyme. (Be careful of splashing the liquid.) Cover with lid and cook until all the shells are open. Give the pan a shake after 30 seconds or so to move them around. Cook for 2 minutes approx or until all the shells have opened.
NOTE: If there are any unopened or cracked shells when the majority are cooked, discard them.

Holding a colander over the soup pot drain the shellfish into the colander. This steaming liquid will be the base of your soup and it’s delicious. Add the water, bay leaves and chopped tomatoes to the soup pot and bring to a boil.
Next remove all the mussels & clams from their shells. Set the meat aside and throw away the shells or even better you could use them with your saved veg and the shrimp shells to make a seafood stock.

Add the white fish and shrimp to the soup and stir. (They’ll cook in the broth.) Once soup comes to a boil reduce heat to a simmer. Cook for 15 minutes on medium low heat.
Just before serving add all mussels, clams and fresh basil. Stir and taste. Season with S&P.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

On a recent visit to Austin my brother-in-law gave me a packet of dried morels and asked me to create a dish for them. Though this is a dish I’ve made many many times I thought it would be the perfect recipe for the morels plus it’s fairly fool proof. (Let’s see if Ron will try his hand at cooking this!) Luckily, braising meats is dead easy, eliminates the risk of drying out meat and always adds great flavour. The key with slow cooking, as I’ve mentioned before, is layering flavours. Searing the chicken, sauteing the mushrooms, adding garlic, well you get it. The more flavours you add the more intense and tasty the end result will be. Stands to reason, right?

I recently made this for a drop-off menu (did you know I can make dinner for you and drop it off?) and they said their 2 year old loved the mushrooms (if you’re a parent, this got the tot’s seal of approval) and they said it was even better the next day. Gotta love delicious leftovers!

RECIPE:
Serves 4

1 whole organic or grass fed chicken – portioned (2 breasts, 2 drumsticks, 2 thighs, 2 wings)
6 shallots – peeled
8 oz baby bella mushrooms
1 ounce dried morel mushrooms or 1/2 lb fresh
1 x 8 oz jar baby artichokes
1 bunch fresh tarragon – wrapped like a bouquet garni
2 large bay leaves
4 cloves garlic – minced
1/2 white wine (whatever’s in your fridge)
6 cups low-sodium chicken broth
5 tbsp olive oil

DIRECTIONS:

Preheat oven to 380°F.

Begin by seasoning & searing each chicken piece in 2 tbsp olive oil, either on a grill on in a large saute pan (high heat, 3 minutes each side) until browned on all sides. Place in a large over proof casserole dish.

In the same saute pan (if using, otherwise grab one) add 3 tbsp olive oil and saute the fresh bella mushrooms for 3 minutes (3 tbsp might look like a lot of oil but the mushrooms soak it up). Add shallots & garlic and continue cooking for another 2 minutes. Add white wine and cook for another minute. After cooking wine add everything to the chicken along with the tarragon, bay leaves, morel mushrooms, artichokes and broth.

Cover with foil and place in the oven for 1 1/2 hours or until the chicken is fork tender. Pretty straightforward, right?

NOTE: You’ll notice in my photo above the skin looks crispy and dark. It was a little experiment that paid off. Here’s what I did:
As soon as the chicken was cooked in the oven, I removed all the pieces, placed them on a foiled oven tray and put them under the broiler. With the chicken having been braised it’s full of moisture so putting it under the broiler won’t dry it out. It simply makes the skin lovely and crispy while keeping the inside moist. Now I’m not advocating eating the skin because it’s just fat but if you just simply can’t say no to it or even if you’re entertaining guests this method looks and tastes great. This, of course is an optional step.

Ron, here’s your chance to show off some skills my man!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

I’ll admit, sometimes it’s easier to make food choices with blinders on. Choosing a restaurant that makes sustainable efforts is downright work let alone choosing the ‘right’ ingredients at the market. It can be a drag trying to figure out what all the labels mean, but it’s work well done especially when picking out your holiday meals. If you’ve seen the movie, Food, Inc. you know why it’s important to know where your food comes from and it’s important we have a voice in what food we eat. Our purchases are our voice. Plus, there’s nothing better than cooking food from your heart for the ones you love, even if your loved ones are nuts (that’s what the Americans tell me!)

Picking out the right turkey can be a bit confusing. Gone are the days of “fresh or frozen,” which were my choices growing up in Ireland. Today there’s a plethora of labels to go with the many different birds available for consumers. How do you know which one is right for you?

If you’re like me, you’re looking into Local Organic, Sustainable or Heritage varieties. What’s the difference? Even I was confused with all the new labels in these categories. I found a great article on the National Resource Defense Council’s site which cleared up a lot of confusion.

CERTIFIED ORGANIC Turkeys must be raised without antibiotics or growth hormones, eat only organic feed that did not contain chemical fertilizers or pesticides and they must be given access to the outdoors. Organic farming generally falls within the accepted definition of sustainable agriculture, though there is a difference between the two.

SUSTAINABLE Turkeys are usually certified organic turkeys but sometimes a small farm that is not organic-certified might be using organic guidelines and be self-sufficient by recycling all the farm’s waste. This is why it’s important to know where your turkey comes from and what guidelines that particular farm adheres to. “Sustainable” refers more to a philosophy about agriculture than “organic,” which is bound by its legal definition. Sustainable describes the practices of farmers who preserve the land, treat their animals and workers humanely and help support the local community.

There is no single set of standards for sustainable agriculture, there are several labels for which high standards have been set, which go beyond the “organic” label. I was surprised and delighted to see these labels, even more delighted to know exactly what they meant.

• Animal Welfare Approved: Sets high standards for health, shelter and handling, including a requirement that animals spend most of their life in pasture. Prohibits growth hormones; allows antibiotics only for sick animals.
• Certified Humane: Sets high standards for health, shelter and handling; prohibits growth hormones; allows antibiotics only for sick animals.
• Food Alliance Certified: Requires low- or no-pesticide policy; advocates worker welfare, habitat protection, well-managed agriculture and humane care of livestock.
• American Grassfed: Requires that animals eat grass only, and if they receive antibiotics due to illness they must be removed from the program. Growth hormones are prohibited.

HERITAGE Turkeys are like the heirloom tomatoes of the turkey world. In the States there’s a movement to bring back old-fashioned, diversified breeds from small turkey farmers. Ninety-nine percent of all turkeys raised in the US at the present time are the Broadbreasted White variety, sometimes called the Large White. While conventional wisdom would suggest that the heritage turkey might be stringy and the Broadbreasted White juicier, in a blind taste test quite the opposite turned out to be true: Heritage birds–the Midget White and Bourbon Red in particular–proved superior in flavor to factory-farm birds. I hear Jersey Buff’s aren’t bad either. Buying heritage turkeys are more expensive but think about what you’re helping to accomplish, which is helping to preserve small farms and endangered breeds while helping to break the monopoly corporations now have on our food supply. Though it might be too late to order yours for this Thanksgiving think ahead to Christmas or even next year’s feast. Bookmark heritagefoodsusa.com.

I got a call yesterday from my friend and celebrity trainer, Valerie Waters, asking if I had any lentil recipes. As fate would have it, I not only had a bag of lentils sitting on my counter, I had a recipe in mind which I was planning to whip up this week. Looks like great minds think alike. (If you saw my FB post yesterday this would most definitely make sense!)

I’ve made this dish before using bulgur wheat, which also turned out great. Val wanted a gluten-free option so I omitted the bulgur and added eggplant. Come to think of it, adding garbanzo beans (chick peas) or even peas would be smashing like.

RECIPE:
Serves 6ish

1 1lb bag of lentils – picked through and rinsed
4 cups low-sodium chicken or veg stock
1 large bay leaf
1 tsp allspice
3/4 tsp chili powder
1 tbsp sun-dried or regular tomato paste
8 tbsp extra virgin olive oil
2 large red onions, sliced
1 – 2 tsp salt
freshly ground pepper
1 medium eggplant – diced
dash of cinnamon

DIRECTIONS:
Begin with caramelizing the onions. Heat a large saute pan on medium heat then add in 2 – 3 tbsp oil. Saute the onions for about 30 minutes, stirring often, until they are very brown, raising the heat towards the end to caramelize them.

When the onions are done, transfer to a plate until needed. Add the eggplant to the same pan with 2 tbsps of olive oil and a dash of cinnamon and a tsp of salt. By using the same pan, you’ll get hints of the sweet caramelized onion flavour in the eggplant. Saute on medium heat for 15 mins approx, or longer if necessary, until the eggplant is soft and cooked through.
TIP: If the eggplant has soaked up all the olive oil, add a another drizzle to keep from sticking. (Eggplant tends to soak up oil right away.)

While the eggplant is cooking, bring the stock to a boil. Add in the bay leaf, allspice, ground chili powder and tomato paste. Stir well and taste–you can add in more spices if you prefer. Add in the lentils and reduce to a simmer covered, for 15 mins approx, or until the lentils are nearly tender.
Add 1 tsp salt and pepper.
NOTE: This is where you’d add in the bulgur wheat, if using.
Continue to simmer the lentils for an additional 20 mins approx, with the lid on, adding a little water if they become too dry. You want the lentils to be soft but not mushy so keep an eye on them. When done, stir in 4 tbsp of olive oil to prevent clumping.

Fold in the eggplant. Spoon individual portions and top with the caramelized onions.

This Syrian and Lebanese dish can be served hot or cold and is usually accompanied with yogurt, though I’ve never tried it that way. I’m quite happy with them hot, especially with the sweet caramelized onions on top! Tasty!

NOTE: As I was typing about the peas, I realized I had some frozen peas in the freezer so I thought I’d try it out. I sauteed them in a little stock, drained them then added them into the lentils. Added a lovely bit of colour wouldn’t you say?

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

I’ve recently rekindled my infatuation for peanut butter. A few weeks ago you would’ve caught me eating the stuff straight out of the jar. Then one day whilst perusing the vast varieties of  ‘nut butters’  I came across almond butter. Just so happens I love almonds and recently I even switched to almond milk so why not give almond butter a go? Of course I’ve seen it before but this time I was ready to delve in. The outcome is…..smashing.

Really, why didn’t I try this earlier? Do we get stuck liking what we like we become afraid of trying new things–even me, as a foodie guy? Gotta say I’m glad I broadened my horizons as almond butter is delicious and nutritious (and yes, now I’m hooked).

With my new infatuations fully in heat, I came across this brilliant idea from our friend Sheila at LiveWell360. In a nutshell (pretty good, right?), don’t toss your empty PB jars–instead, pour in some cooked oatmeal! This morning I remembered to save my jar (with extra scrapings just for the cause) and was I delighted I did. Truth be told I’m a bit miffed I didn’t think of this first!

MY VERSION:

Oatmeal
Nearly Empty Almond Butter Jar
Almond Milk

Cook oats on the stove per directions. Pour into Jar and swirl a drizzle of almond milk. Done.

Can’t get any easier than that!

TIP: When choosing any nut butters be sure to read your labels. All you want to read is “dry roasted almonds” or “roasted peanuts.” Nothing else, not extra oil, salt and certainly not extra sugar. These nut butters will have oil separation (you’ll see a layer of oil on top) which is natural. A quick stir and you’re good to go but be sure to keep refrigerated since there are no preservatives.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Well, the first rain of the season in Los Angeles has been a doozy. I’m talking real rain people! I’ll admit, there’s something nice about coming home to a warm cozy house with dinner on the stove, rain dancing on the roof and my missus dancing on the ceiling but I’m thankful it doesn’t happen that often. You should see how these people drive in the rain! Not pretty. Apparently rain and electricity don’t mix over here either because as soon as it kicked off, our power decided to do the same….for hours. Good thing we had finished dinner or that would’ve blown! Lucky for us we had this delicious soup to dive into. Rain and a blast of cold wind (to be read sarcastically—it was all of 70° yesterday!) makes for perfect soup weather.

RECIPE:
Serves 6-8

2 tbsp olive oil
1 large onion – fine dice
4 garlic cloves – minced
2 tbsp fresh rosemary – chopped
2 tsp red curry powder
1 bay leaf
1/2 tsp cayenne pepper
1 x 1lb bag lentils – rinsed
1 x 14 1/2 oz can organic diced tomatoes
1/4 cup sun-dried tomato paste
10 cups water (or veg/chicken broth)
1 lb cubed butternut squash
4 cups Swiss chard – de-stalked, chopped, washed
1/2 cup fresh parsley – chopped
2 tsp sea salt
freshly ground pepper

DIRECTIONS:
Preheat large soup pot for 1 minute on medium heat. Add in olive oil. Add onions and saute for 4-6 minutes or until translucent & soft, stirring–do not brown. Add in garlic, rosemary, curry powder, bay leaf and cayenne and mix through. Cook for 2 minutes and add lentils. Stir. Saute mixture together for 5 minutes until lentils are coated and toasted.
Next add in tomatoes, sun-dried paste, 1/2 the butternut squash and all the liquid (water 0r broth). Bring to boil and once boiling reduce to simmer, partially covered. Simmer for 25 minutes until lentils are tender. Stir in Swiss chard, parsley, the rest of the butternut squash and sea salt. Simmer for a few more minutes to wilt the chard and soften the squash. Taste the squash and when it’s nice ‘n’ tender you’re good to go. Finally, taste and season with S&P.

NOTE: We had a couple dried chili peppers lying around (gifts from our neighbors) that we threw in whole to see if they’d give off some heat. They certainly did, but lucky for us it was the perfect amount of kick. Do you dare?

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Peas are one of my favorite vegetables. Probably because I grew up on mushy peas (an Irish delicacy). When in season fresh peas are a delight but in winter months dried split peas come in handy. They’re not only convenient since they don’t require soaking, but they’re also high in nutrients and low in fat and calories.
If you are concerned about coconut milk, turns out it’s gotten a bad rap over the years. The saturated fat content in coconut milk has been shown in independent studies to be an easily metabolized good saturated fat, which means it does not transform into bad cholesterol, clogging up arteries. Using light coconut milk cuts the calories and fat by more than half, paving the way to a delicious healthy meal.

RECIPE:
7 cups low-sodium vegetable broth
1 x 14 oz can light unsweetened coconut milk
1 x 16 oz bag dried split peas
1 bay leaf
2 shallots – peeled, small dice
2 cups sweet potato – diced
1 cup red bell pepper – diced
2 tsp curry powder
1/4 tsp chili flakes
2 tbsp olive oil
Garnish: Fresh chopped chives
S&P to taste

DIRECTIONS:
Preheat large soup pot on medium heat. Add 2 tbsp olive oil. Saute shallots & red pepper for 1 minute, stirring. Add curry powder and stir for 30 seconds. Add broth, coconut milk, peas, chili flakes and bay leaf and bring to a gentle boil. Once just boiling reduce heat to a simmer and partially cover with lid. Continue cooking for 20 minutes stirring occasionally.
After 20 minutes add diced potatoes and continue simmering soup until potatoes are cooked.
Once potatoes are cooked through, taste and season with S&P.
Sprinkle fresh chopped chives to finish.

NOTE: It might look like a lot of broth but once the potatoes start to cook the starch from them will help thicken the soup.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

There’s an all out taste war going on over here between El Pollo Loco and Kentucky Fried Chicken (we’re talking fast food) ever since KFC, as they’re now known, launched their “Kentucky Grilled Chicken” in April. El Pollo Loco acted fast, challenging KFC to a public taste test and has since gone as far as exposing a few shockers in KFC’s grilled chicken recipe. Check this out:

Pretty clever marketing on EPL’s behalf and yes, it’s true. I just checked out their ingredient list myself. Pretty sneaky addition, especially for those who are off read meat, wouldn’t you say? Now I’ve never eaten at either place before so I’m not in favor of one or the other. Just stating facts here. I’m pretty sure both companies don’t use grass-fed or organic chickens, not that they claim to, but after seeing the movie Food, Inc. I’m rather skeptical of any fast food chain’s food quality. (I encourage you to see Food, Inc. if you haven’t already.)

So I decided to issue my own taste challenge, if you will. KFC vs. THI (The Healthy Irishman). My goal here is to prove that you can still get the same great taste of fried chicken without it actually being fried, saving you tons of saturated fat, calories & sodium AND to prove that you can make a homemade healthy meal for the family in basically no time at all. Think of it this way, if you’ve got time to drive to KFC, get the food and drive home, then you’ve got time to make this!

RECIPE:

1 whole organic chicken portioned (2 breasts, 2 drumsticks, 2 thighs, 2 wings)

2 cups bread crumbs (I used Ener-G Gluten Free bread crumbs)
3 egg whites – whisked
1 cup all-purpose flour
1 tsp paprika
1/4 tsp salt
olive oil spray

DIRECTIONS:

Arrange all the ingredients in a row in the following order: the chicken pieces, the flour with paprika and salt mixed together, the egg whites, the breadcrumbs. Begin by dredging the chicken pieces in the flour followed by the egg and then coat in the breadcrumbs. Lay on a foiled oven tray. This assembly line is a great time to get the kids involved!

Once all the pieces are crumbed spray liberally on all sides with the olive oil spray.

Pop in the oven for 15-20 minutes until internal temp of 165°F and the crumbs are crispy and ‘fried’. That’s all there is to it! Once you get the basic recipe down you can always add in more spices to the flour mix like a little cayenne if you like it spicy.

I served this with sweet potato mash and sauteed spinach. So the taste-off begins. Which version would you rather eat?

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

It’s hot enough here that I could, if I wanted to, fry an egg on my bald head, which means barbecue season is still hangin’ in there….. just like the smoke over LA. I’m definitely not complaining since the poor Paddies have barely had a chance to put a flame to the barbecue this year. Ironically my parents have 3 barbecues (couldn’t tell ya why) but unfortunately they’re mostly used as gatherers of rust and leaves. With this being Labor Day weekend everyone here is in full barbecue mode so this is a great easy tasty recipe that can be done in advance and brought to the beach or just throw them on the grill if you have some peeps comin’ over. Either way there’s some good eatin’ here. Shit, I’m starting to write the way my Texan missus speaks, yikes. Think I need a trip to Kerry to sort me out!

RECIPE:
Serves 4

5 lbs organic chicken, portioned

Marinade:
1/4 cup fresh cilantro – rough chopped
1 large garlic clove – minced
1/4 tsp chili powder
1/2 cup low-sodium tamari (soy sauce)
3 tbsp agave
1/4 tsp sesame oil
1/2 cup olive oil

Directions:
Mix all the marinade ingredients together in a large mixing bowl. Add chicken to bowl and, with clean hands, mix the marinade into the chicken. Cover and refrigerate for at least 4 hours up to over night.
Once ready to cook, fire up the grill.
Grill all chicken pieces to desired temperature knowing that any dark meat chicken will take slightly longer to cook.

TIP: When grilling meat I like to cook by indirect heat. I have one side of my grill fired up on high heat and the other side on low heat. I sear or brown the meat on the high heat side on both sides and then move it over to the low heat side. Close the lid. By using this method the grill becomes more like an oven and the meat cooks slowly through thus not burning and remaining juicy and moist.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

It all started when our lovely neighbor, Erica (the green thumbed guru in our Urban Gardens series), brought me a big bunch of fresh parsley plucked from her garden. The timing couldn’t have been better. I had already started making this tabbouleh but I was going to make it without parsley because I had just used my last bit in homemade veg stock. Now my recipe just got better!

Traditionally Tabbouleh, a Lebanese dish, is predominately made of up of parsley with the bulgur and other ingredients taking the back seat. The Americanized version has bulgur being the main ingredient and everything else is used to complement that flavor, such as this version. This recipe still has the Middle Eastern flair though, from the addition of cumin and coriander to spice it up. Both of these spices are renowned as having health and nutritional benefits not to mention adding great flavour.

Coriander is considered both an herb and a spice since both its leaves and its seeds are used as a seasoning condiment. When I first moved to the States I had to adjust to coriander being called ‘cilantro’, with coriander referring to the seeds. In Europe coriander refers to the leafy plant as well as the seeds. To clear up any confusion, the leafy cilantro/coriander plant produces seeds which, when dried, are the portions used as the dried spice, and like cumin, coriander seeds are available whole or in ground powder form. That’s a mouthful! Along with containing a healthy dose of vitamins and minerals, coriander is known to aid in digestion, is believed to help lower cholesterol and ongoing studies are showing coriander might contain a powerful weapon to naturally fight the Salmonella bacteria. Good to know, especially these days!

RECIPE:
Serves 8

2 1/2 cups bulgur wheat
8 oz sugar snap peas
2 cups frozen peas
1 cup extra virgin olive oil
2 garlic cloves – minced
2 tbsp red wine vinegar
4 tbsp (1/4 cup) fresh mint – chopped
2 tsp ground coriander
1 tsp ground cumin
3/4 cup fresh parsley – chopped
1 lemon – zested
1/2 lemon – juiced
S&P to taste

DIRECTIONS:

Begin by putting the bulgur in a large mixing bowl and cover with plenty of cold water, about an inch above the grain. Let soak for 30 minutes. Once soaked, drain and using your muscles, squeeze out the excess liquid. In a small bowl add all remaining ingredients except for peas. Whisk ingredients together and pour over bulgur. Mix well. Taste and season with S&P. Let stand for 30 minutes to absorb flavour.

Meanwhile, in a preheated large saute pan, add sugar snap and garden peas with 1/2 cup water. Loosely lay sheet of foil over and cook peas for 1 minute. Give them a stir after 30 seconds.
Drain and pat dry. Add to bulgur mixture and combine all ingredients together. Taste and season and you’re ready to rock!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.